I'm vegetarian and dairy is my main protein source. Is it okay to rely on it heavily throughout pregnancy?
Dairy is an excellent protein and calcium source during pregnancy and eating it daily is perfectly fine. Aim for 3–4 servings across the day: a bowl of curd, a glass of milk, and some paneer covers most of your calcium needs. Make sure paneer is freshly made and curd is from pasteurized milk to avoid listeria risk. Greek-style thick curd (hung curd) is especially protein-dense. Pair dairy with vitamin D (sunlight or supplement) for calcium absorption.
One thing to watch: too much paneer at once can cause gas and bloating, especially in the third trimester when digestive space is limited. Spread it throughout the day rather than one large serving. Also ensure you're getting varied plant proteins (dal, rajma, nuts) alongside dairy so you get a complete amino acid profile.
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