We've been warned: Americans eat too much junk, and we need to start eating more healthfully. This is important across the population spectrum, but at no time does it seem as compelling as when you're pregnant and eating for two.

One big dietary shift in the couple of years since the United States Department of Agriculture (USDA) revised the food pyramid has been the increased focus on the benefits of eating more whole grains. This is particularly true in pregnancy. The higher fiber content makes you feel satisfied longer so you eat less. Fiber also helps ease constipation, a common concern during pregnancy.

People are wising up about their diets and demanding healthier choices from food manufacturers. But we also want foods that taste good and have a pleasant texture. This is complicated by the fact that most of us have grown up on bland, spongy breads, sugary cereals and white rice and pastas. This is what we're used to and what we like. Thus, the challenge for food manufacturers is to reformulate already familiar foods so they still taste the same but are healthier.

Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council, explains that the difference between a whole grain and a refined grain is fairly simple. Grains are made up of three parts: the bran, the endosperm and the germ. The outer bran layer is full of fiber, B vitamins, 50 to 80 percent of the grain's minerals and other phytochemcials. The endosperm is full of complex carbohydrates, protein and smaller amounts of B vitamins. The germ is a source of B vitamins, vitamin E, trace minerals, healthy unsaturated fats and phytochemicals. Refining removes the bran and germ, leaving just the endosperm. When those parts are left intact, it's a whole grain. Unfortunately, making foods whole that have formerly been refined is not so simple.

"It's a trickier process than you might think," says Harriman. "Think of what happens when you take your favorite pasta recipe and decide to make it with whole-wheat pasta. It tastes completely different and most people don't care for that drastic change. It's not something that can be done with the touch of a button."

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