All about grains in your diet when pregnant
What Is the Significance of Grain in Your Diet?
Grains such as rice, wheat, barley, oats, ragi, corn and so on, are overloaded with nutrients that are essential in your diet to maintain a healthy pregnancy. Various minerals and nutrients such as calcium, iron, and magnesium are largely available in grains. Apart from this, they are abundant sources of vitamins such as vitamin B1, vitamin B2, vitamin B12, folic acid and many more. They add great value to your diet. These are highly essential and nutritious for the growing baby within your womb. These are instrumental in supplying energy for the baby's growth and development, and aids in the generation of placenta too.
Most grains have good fibre in them. Fibre plays a great role in digestion and healthy bowels. Fibre also helps in constipation and haemorrhoids. During pregnancy, the amount of fibre recommended is 28 grams a day. However, you should look for whole grains when purchasing grains for consumption - whole wheat bread and brown rice are healthy options that you can consider for daily consumption. They contain the maximum vitamins and nutrients that you will possibly require. Ironically, products containing labels such as "refined" or "enriched", are actually not all that useful to your body and also your baby's. So stay away from them. Always go for natural products.
These days, most whole grain products and foods come with a label that mentions the amount of whole grains contained in the product. It also bears a stamp of whole grain.
However, to qualify for being a whole grain, the product must contain a minimum amount of 8 grams of whole wheat. And for it to be 100% whole grain food, it must contain 16 grams of whole wheat in every serving that you take.
When purchasing a whole grain product, you must look for the whole grain stamp and the intensity of serving offered. You should also look for the whole grain label that reads the content and amount of whole grain. 48 grams of whole grain a day is essential to meet the requirements of you and your baby during the pregnancy.
Some Popular Choices of Whole Grains
There are many good choices for whole grains. These are to be taken in one serving or 16 grams at a time, which is usually more than enough. The different sources of whole grains are wheat, cereals such as barley or corn, and oatmeal. Half whole-wheat bagel or raisin or plain bagel is good enough for one ... continue reading