Go with the Grain
Whole grains are an important source of the complex carbohydrates that are a major source of energy for both you and the baby. Breads, cereals, rice, and pasta should make up the base of your diet. You will find these in several sections of the grocery store. Grain foods also supply vitamin E, B vitamins such as folic acid, and minerals such as magnesium, iron, and zinc. Whole grains are also rich in fiber.
Whole grains are much more nutritious than refined grains. Refined grains, such as white bread, go through a process that strips them of nutritious parts of the grain. Nutrients such as thiamin, riboflavin, niacin, and folic acid are lost. In some cases the lost nutrients are added back to the product, which are advertised as “enriched.” Foods may also be labeled as “fortified,” which means that nutrients have been added that were not originally found in the food. For example, some brands of orange juice are fortified with calcium..
When buying bread, read the label to check that whole-wheat flour is the first ingredient listed. If the label specifies whole wheat or whole grain, the bread also contains fiber. Look for bread that provides at least 2 grams of fiber per slice. If you are not a fan of whole-wheat breads, keep in mind that other breads contain fiber, including rye and pumpernickel. Try different brands of whole-wheat bread to find one that you enjoy. When you are shopping for your grain products, look for labels that read “high in fiber” or “good source of fiber.” Make your grains count! Choose grain or starch products made with little or no fat and less sugar. In other words, instead of the croissant, go for the whole-wheat bagel. Take advantage of the fiber that cereals can provide. Choose cereals that offer at least 3 grams of fiber, have 3 grams of fat or less, and include 8 grams or less of sugar per serving.
Don't leave out cooked cereal such as oatmeal, grits, or cream of wheat that can be low in fat and high in fiber. Making simple changes, like choosing brown rice over white rice, can pack in a lot more nutrition and fiber. Brown rice is the only type of whole-grain rice, and it contains more fiber and B vitamins than white rice. Whole-wheat or whole-grain pasta is higher in fiber and B vitamins than regular pasta. Experiment with other grains such as quinoa, millet, or couscous. Get in the habit of looking for the word “whole” in front of grains such as barley, corn, oats, rice, or wheat. Always check the expiration dates on your grain products for freshness. Lastly, keep an eye on various breads like dinner rolls, sandwich bread, or buns — these can pack in the calories unless you pay attention. Check labels for calories per serving.
Are all wheat breads the same?
Just because bread is labeled “wheat” or “multigrain” or because it is brown in color does not necessarily mean it is high in fiber or even that it has fiber at all. In some breads, the brown color comes from caramel coloring, which must be included in the ingredient list. By law, bread labeled “whole wheat” must be made from 100-percent whole-wheat flour. Bread labeled simply as “wheat” can include both wheat and refined white flour, and proportions vary from product to product.
