Nutritionists recommend that everyone consume a healthy meal pattern which includes grains. At least half of these grains should be whole grains. Whole grains contain all 3 parts of the grain: the bran, the germ, and the endosperm. If a grain is not whole, it is called a refined grain.

Whole grains to try during pregnancy:

• A variety of whole grains including wheat, oats, and barley. Examples include whole grain bread, whole grain pasta, and whole grain tortillas. 

• Fortified ready-to-eat cereals.

• Fortified cooked cereals.

Whole grains are especially important for during pregnancy. This is because whole grains contain folic acid. Folic acid is very important for reducing the risk of birth defects. Choose cereals that are fortified with iron and folic acid. In addition to the benefits of folic acid, iron can help to keep your baby growing healthy and well.

What grains should I be careful about?

Rice (white and brown) is a source of a naturally-occurring form of arsenic. Too much of this arsenic can lead to health risks during pregnancy and after birth. This is why you should vary your grains to include other grains besides rice. However, whole grain rice (such as brown rice) contains many important nutrients. Whole grain rice can certainly be part of a well-balanced diet.

Health EKitchen

Want to learn new, tasty ways to eat more of the grains listed above? Try these recipes!

• Oat and Zucchini Muffins
• Cereal Bars
• Oatmeal Baked Apple
• Simple Overnight Oats