Servings
Pregnancy and breastfeeding
Twins or triplets
Your body's main source of sustainable energy comes from eating breads, cereals and grains. These are categorised into the 1st (and largest) food group, at the bottom of the food triangle. Breads, cereals and grains are known as 'complex carbohydrates' and when they are eaten in adequate amounts, they provide our bodies with their major source of 'long-lasting' energy to function efficiently on a daily basis.
Breads, cereals and grains are the preferred source for your body's energy. It is recommended that these provide you with about 60-70% of your total daily kilojoules (or calories). The other 30 to 40% will come from fats and sugars. Complex carbohydrates are considered a better source of energy, over sugar and glucose sources (or 'simple carbohydrates'). This is because sugars and glucose only tend to provide 'short bursts' of body energy, often making your blood glucose levels rise and fall rapidly, leading to frequent 'sugar cravings'. This is discussed in more depth in sugars.
Complex carbohydrates contain fibre (to help with the health of your intestines), protein (for muscle, skin and tissue growth and health), as well as most of our essential B group vitamins, especially Thiamine or vitamin B1 (which support your body's metabolism). They also contain folic acid. and some iron. It is ideal if the breads and cereals you choose to eat are 'wholegrain' (for example, brown or wholegrain bread, rather than white bread). This increases the amount of vitamins and nutrients you obtain from these foods, as well as providing extra fibre to help prevent health conditions of the bowel, like constipation.
Complex carbohydrates are not regarded as 'fattening', but consistent consumption of excess carbohydrates, in the absence of adequate daily physical activity, may contribute to an eventual, gradual weight gain. However, it is not wise to cut out your complex carbohydrates if you are trying to lose weight (and you should not try and lose weight once you are pregnant). Reducing (or cutting out) fats and sugars is a more effective way to reduce your calorie intake, especially as these food sources tend to have very little nutritional value. Increasing your daily physical activity will also help your body to 'burn through' the energy provided by the food you eat.
Servings. The amount of breads, cereals and grains you eat may need to be adjusted, according to your average level of daily physical activity. Every non-pregnant woman needs at least 6 servings of breads, cereals and/or grains per day. Men, and physically active women, generally need to have about 8 servings a day. Active men (and athletic women) may need to increase their complex carbohydrate intake up to 11 servings per day (or more), depending on how vigorous their exercise regime is.
As a general guide: