Should pregnant women eat whole grains?

Smart food choices are the foundation of a scientific pregnancy diet, helping to bring the best for both mother and baby. Whole grains for pregnant women are an indispensable part of the diet during pregnancy.

1. Why should pregnant women supplement whole grains?

Cereals (including whole wheat, barley, oats, corn, rice, etc.) contain many nutrients such as iron, selenium and magnesium. They provide essential carbohydrates, the body’s main source of energy. They are also a rich source of B vitamins with vitamins B1, B2, folic acid (B9) and niacin (B3). These are all necessary components for fetal development. Cereals provide energy for the fetus and help the placenta develop.

Whole grains such as whole wheat bread and brown rice will contain the most vitamins and nutrients. Most whole grains are also high in fiber. The recommended amount of fiber for pregnant women is 28g/day to prevent constipation and hemorrhoids during pregnancy.

Experts also recommend that pregnant women should consume at least 50% of the grains they eat each day as whole grains. When buying whole grains, read the ingredients on the product label carefully.

2. Whole grain dishes

Here are some good grain options for pregnant women:

  • Wheat, oatmeal, or barley cereal
  • Instant cereals
  • Cornflakes
  • Whole wheat bread with raisins
  • Whole grain hamburger buns or hot dogs
  • Cooked brown rice
  • Cooked grains: millet, barley
  • Rice cakes
  • Cooked noodles or pasta
  • Boiled corn
  • Popcorn

Pregnant women can consume enough whole grains that their body needs by eating a bowl of cereal for breakfast, a sandwich for lunch (2 slices of whole wheat bread), and whole wheat pasta for dinner.

3. How to add grains to the daily diet of pregnant women

First, add a variety of grains to breakfast: Millet, oatmeal and wheat help bring a hot, healthy breakfast

In addition, you can also eat popcorn, crackers from whole grains instead of potato chips. Eat noodles made from whole grains. For example, Japanese soba noodles are made from buckwheat.

Add cooked barley or another whole grain to soups, waffles, etc. You can also process them into patties, fry or bake them to make them easier to eat. Add whole grains to salads or replace the flour in some baked goods with whole grain flour.

In addition to whole grains, pregnant women also need to add foods such as fruits, green vegetables, meat, and dairy products to their daily diet.

Following and maintaining a healthy diet during pregnancy will help ensure the health of mother and fetus as well as minimize problems during pregnancy and later.