Whole grains are packed with nutrients including iron, selenium and B vitamins including B1, B2, B3 (niacin), and B9 (folic acid). These nutrients are essential to supply energy for just about every part of your baby’s development, as well as, for the building of the placenta. Whole grains also provide fiber. Aim for about 28 grams of fiber per day during pregnancy.
It is important to focus on whole grains as opposed to refined grains. Refined grains have the bran and essential nutrients stripped giving them a white appearance. Whole grains are darker because they are intact. Some examples of whole grains include whole wheat, oats, barley, quinoa, brown rice, amaranth, millet and spelt.
Aim for at least 48 grams of whole grain per day during pregnancy (about 3 servings per day).