The Power and Benefits of Dairy for Black Breastfeeding Moms

As a Black breastfeeding mother, I know firsthand the importance of nourishing my body so I can nourish my baby, and that means incorporating the benefits of dairy. It brings me joy to look into my son’s eyes and know that my body is providing the nutrients he needs for his growing body. Breastfeeding is a powerful act of nourishment, bonding, and endurance.

The month of August is World Breastfeeding Awareness Month. Within the month, Black Breastfeeding Week highlights the importance of black breastfeeding mothers in the community. It is a time to highlight what our bodies need, especially when it comes to nutrition.

What is one powerful source of nutrition with 13 essential nutrients that is often overlooked? Real dairy milk!

Yes, milk, along with other dairy foods like yogurt and cheese, are nutrient-packed allies on your breastfeeding journey. Let’s break down why dairy matters and how it can support us during this season of motherhood.

The Power and Benefits of Dairy for Black Expecting Moms

Calcium: Strong Bones for Two

Calcium helps build and maintain strong bones and teeth. While breastfeeding, calcium is maintaining bone health for mom and supporting the growth and development of the baby. Dairy is one of the richest sources of calcium, helping to protect our bone health while giving babies what they need.

Vitamin D: A Dose of Sunshine

Many of us, especially Black women, are at risk for low vitamin D levels. Vitamin D helps maintain a healthy immune system. Also, like calcium, it helps build and maintain strong bones and teeth. Though breastfeeding is great for our babies, vitamin D supplementation is recommended for breastfeeding moms and their infants. This is due to breast milk not containing enough vitamin D.  Fortunately, many dairy products, such as milk and fortified yogurts, contain added vitamin D, making it easier to meet your needs.

Iodine: The Silent Hero

Another nutrient in dairy that is often overlooked is iodine. However, it’s critical for making thyroid hormones and supporting the baby’s brain development. During lactation, there is an increased need for iodine to support infant growth and neurological development. Dairy foods rich in iodine include milk, cheese, and yogurt.

Other Key Nutrients in Dairy

• Protein helps with tissue repair and maintaining a healthy immune system.

• Vitamin B12 supports your nervous system, normal blood function, and helps the baby’s brain develop.

• Phosphorus is another key factor in bone health.

• Riboflavin (B2) helps your body use carbohydrates for fuel, especially important during those long nights of breastfeeding a baby.

Honoring Ourselves Through the Benefits of Dairy Nutrition

As Black women, we often carry the weight of feeding our families while forgetting to nourish ourselves. During this month of celebration and awareness, let’s center our health. Incorporating dairy—if tolerated—can be a practical, affordable way to get the nutrients our bodies need to stay strong, heal, and thrive. For breastfeeding mothers who are lactose intolerant, there are options to help prevent dairy avoidance. Lactose-free dairy milk still contains the same 13 essential nutrients, which support healthy immune function and overall wellness. Talk to a registered dietitian about lower-lactose dairy options so you can still get the essential nutrients you and your baby need.

Tips for Including Dairy Daily:

• Blend Greek yogurt into a smoothie with berries and oats.

• Add shredded cheese to a veggie omelet--my favorite!

• Snack on string cheese and fruit.

Breastfeeding is a beautiful commitment—and we deserve to feel nourished, supported, and powerful throughout the journey. Cheers to strong Black mamas, healthy Black babies, and the dairy foods that help fuel our legacy.

LaTrice Johnson is a dedicated and passionate Nutrition Services Director for Georgia's Supplemental Nutrition Program for Women, Infants, and Children (Georgia WIC) within the West Central Health District. With over 10 years of experience in the field of nutrition, LaTrice leads efforts to support the health and well-being of women, infants, and children across Georgia, ensuring access to essential nutrition services.

She holds a Bachelor of Science in Nutrition from Auburn University, a Master of Public Health (MPH) from Columbus State University, and is a Registered and Licensed Dietitian. Throughout her career, LaTrice has been committed to helping individuals and families improve their health through evidence-based nutritional strategies and education.

As a new mom, LaTrice has a deep appreciation for the importance of good nutrition in early childhood development. Outside of work, she enjoys running, cooking, spending time with her family and friends, and exploring new ways to incorporate nutritious food into daily life. Helping people through food is not just her career—it's her passion. 

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