We all know how important calcium is to healthy bones for mother and baby. Supplied mostly by the dairy group, calcium is also usually accompanied by other important nutrients including protein, vitamin D, riboflavin, phosphorus, potassium, and vitamin A. The dairy group includes milk, yogurt, cheese, cottage cheese, and even favorites such as ice cream and frozen yogurt. Because they are an animal source, dairy foods can also contribute to saturated fat and cholesterol intake, so choosing lower-fat or fat-free versions of these foods can help keep your levels down. Skim milk has all the important nutrients in the same quantity as low-fat or whole milk.

The dairy aisle is a vast wilderness of milk, yogurt, cheese, cottage cheese, and many other products. To make sure you get the nutrients you need without too many calories and saturated fat, choose low-fat or fat-free milk, yogurt, cheese, and cottage cheese. Low-fat cheese has 3 grams or less of fat per serving. Cheeses that are made with low-fat milk are also lower in fat, such as part-skim mozzarella. Yogurt is a wonderful food, but fruited yogurts tend to range widely in calorie and fat content, so it is important to check the nutrition facts panel. For optimal freshness, look for the sell-by date (the last date on which the food should be sold) on dairy foods. If lactose intolerance is a problem for you, look for lactose-reduced or lactose-free milk and other dairy products. Soy milk is lactose free, but make sure the brand you choose is fortified with calcium.