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Kirstin Hendrickson is a writer, teacher, coach, athlete and author of the textbook "Chemistry In The World." She's been teaching and writing about health, wellness and nutrition for more than 10 years. If you're pregnant, you probably often find yourself wondering whether a particular food that you typically eat -- or are craving now that you're pregnant -- is safe. Yogurt is a fermented dairy product, made when milk is cultured with certain non-harmful bacteria, like Lactobacillus acidophilus. Yogurt, because it's made from dairy, has all of the nutritional benefits of milk and then some. She has a Bachelor of Science in zoology, a Bachelor of Science in psychology, a Master of Science in chemistry and a doctoral degree in bioorganic chemistry.

Yogurt is an example of a food that, within certain restrictions, is not only safe to eat, but also has health benefits for you and your baby. These bacteria digest the sugar in milk -- specifically, they digest lactose -- for energy, explain Drs. First, because your immune system isn't quite as functional as it usually is, avoid yogurt made with unpasteurized dairy, note Drs.
From a low- or non-fat dairy source, it can help provide your daily requirements for protein and several vitamins and minerals, and also provide energy. Many store-bought brands contain large quantities of added sugar or corn syrup, so if you're trying to avoid gaining too much weight during pregnancy, you might want to purchase plain yogurt and sweeten to your taste with fruit or honey.

The yogurt bacteria instead make lactic acid, which reacts with proteins in the milk, producing a sour taste and creamy texture. Second, avoid full-fat yogurt and other full-fat dairy: These sources of dairy have too much saturated fat, which is heart-unhealthy and can lead to excess pregnancy weight gain.

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