Whole grains in pregnancy

Whole grains are cereal grains that contain cereal germ, endosperm and bran. They are a natural source of protein and carbohydrates and are found in a range of everyday foods including bread, cereals, rice, pasta and noodles. Common whole grains include wheat, oat, barley, brown rice and rye.

 

Whole grains are packed with nutrients including iron, selenium, magnesium, vitamin B, folic acid and niacin, which help supply energy for your baby’s development and also help build the placenta. Whole grains are rich in fibre, which helps prevent constipation – a common complaint in pregnancy!

 

Current recommendations from the Department of Health and Ageing are to eat four to six servings of breads and cereals (preferably wholegrain or wholemeal) daily. One serving equals two slices of bread, one medium-sized bread roll, 1 1/3 cups of breakfast cereal or one cup of cooked rice, pasta or noodles. 

 

The best way to increase your intake of whole grains is to swap sugary breakfast cereals and white bread for wholegrain cereals such as pasta, and multigrain or seedy breads. According to the Mayo clinic in the US, you can get most of your recommended daily intake of whole grains by eating a bowl of fortified cereal for breakfast, making a sandwich with two slices of whole-wheat bread for lunch, and eating a dish that contains whole-wheat pasta for dinner. You can also add whole grains such as wild rice or barley to soups, stews, casseroles and salads. 

 

There are a wide range of wholegrain options available, here's your best bets.