A Guide to Prenatal Nutrition and Beyond

  • Nutrition for mom's growing baby

    In roughly 266 days mom's baby will grow from a single cell to a full-term infant. Mom's nutrition, what she eats and drinks, plays a significant role in all that rapid growth and healthy development.

    Mom's baby depends on vitamins, minerals and other nutrients such as:

    Nutrient Benefit

    It’s important for mom to eat healthy foods and take a prenatal dietary supplement with essential nutrients.

    Eating right for mom and baby

    Here are several foods recommended to help mom get the vitamins, minerals and other nutrients mom and baby needs.1


    Choose vegetables that have both vitamin A and potassium. For canned vegetables, look for labels with “low-sodium” or “no-salt-added.”

    • Carrots
    • Sweet potatoes
    • Pumpkin
    • Spinach
    • Cooked greens (such as kale, collards, turnip greens, and beet greens)
    • Winter squash
    • Tomatoes and tomato sauces
    • Red sweet peppers

    Fruit Group

    Choose fresh, frozen, canned or dried fruit. Fruits provide potassium and other important vitamins. For canned fruit, choose those canned with 100% fruit juice or water, avoid those that are canned with syrup.

    • Cantaloupe
    • Honeydew melon
    • Mangoes
    • Prunes
    • Bananas
    • Apricots
    • Oranges
    • Red or pink grapefruit
    • 100% prune juice or orange juice

    Dairy Group

    Dairy provides calcium and potassium that you need. Be sure to look for options that are fortified with vitamins A and D.

    • Fat-free or low-fat yogurt
    • Fat-free milk (skim milk)
    • Low-fat milk (1% milk)
    • Calcium-fortified soymilk (soy beverage)

    Grains Group

    Grains made from whole grains best, look for this when buying ready-to-eat and cooked cereals. Choose those that have been fortified with iron and folic acid.

    • Fortified ready-to-eat cereals
    • Fortified cooked cereals

    Protein Foods Group

    • Beans and peas (such as pinto beans, soybeans, white beans, lentils, kidney beans, and chickpeas) pot of beans
    • Nuts and seeds (such as sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, and peanut butter)
    • Lean beef, lamb, and pork
    • Oysters, mussels, and crab
    • Salmon, trout, herring, sardines, and Pollock*

    All these are a good source for protein. Beans and peas offer the added benefit of iron, potassium and fiber. Meats contain heme-iron, which is an easily absorbed type of iron. Nuts and seeds contain vitamin E, while seafood is a good source of omega 3 fatty acids.

    * Avoid fish that may contain high levels of mercury, such as shark, swordfish, king mackerel or tilefish.

  • Pregnancy FAQs that mom may be asking about

    Q: What foods should I avoid during pregnancy?

    • Fish with high levels of mercury such as swordfish, King Mackerel, tile fish and shark2
    • Raw fish
    • Unpasteurized soft cheeses like Brie, Camembert, feta, Gorgonzola and Roquefort
    • Unpasteurized milk
    • Cold, ready-to-eat meats, like hot dogs and luncheon meats
    • Uncooked or cured eggs and meats
    • Alcoholic beverages
    • More than 300 mg caffeine per day

    Q: Why do I crave chocolate?
    A: Most experts believe that cravings are, for the most part, influenced by hormonal changes. While it is OK to give in to your chocolate cravings, limit your “empty calorie” intake to about 200 calories per day.

    Q: Should I take a prenatal vitamin?
    A: Most doctors recommend that women take a prenatal vitamin because it is difficult to meet your body’s demand for iron, folic acid and other important nutrients.

    Q: What kind of exercise is OK during pregnancy?
    A: Here are a few activities that are generally considered safe choices for pregnant women:

    • Walking
    • Swimming
    • Riding a stationary bike
    • Prenatal classes that encourage stretching and low-impact aerobics

    Q: How much weight should I gain during pregnancy?
    A: If your weight was normal before you got pregnant, you should gain about 25–35 pounds. If you were overweight or underweight before you got pregnant, check with your doctor on how much you should gain.

    Q: What are the benefits of breastfeeding?
    A: Breastfeeding offers a number of benefits to both the mother and baby. Breast milk contains antibodies, hormones and more that can be beneficial to the infant. It’s also convenient—no bottles to prepare or nipples to sterilize.

  • Enfamil Expecta® Prenatal Dietary Supplement

    Enfamil® Expecta® Prenatal

    Enfamil Expecta is a complete multivitamin/mineral and DHA dietary supplement tailored to help meet the nutritional needs of pregnant and breastfeeding moms. It has important vitamins, minerals and nutrients such as:

    • Choline to help support baby’s brain development*. This important nutrient is recommended by the Institute of Medicine
    • Folic Acid & Iron to help support central nervous system development*
    • Calcium & Vitamin D to support bone health*
    • Vitamin C & Vitamin E to help support the immune system*
    • DHA Softgel—non-fish source of DHA to help support baby’s brain and eye development*† with an added hint of lemon for digestive comfort

    More About Enfamil Expecta Prenatal

  • These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

    † The effects of DHA on infant brain and eye development have been studied using a range of methods and different sources of DHA including fish oils and DHA derviced from algae (which is the source used in Expecta). The chemical structure of DHA is the same, regardless of which of these sources is used. For more information, consult your physician. Enfamil Expecta Prenatal and non-fish source of DHA have not been shown to be superior to other prenatal vitamins in promoting infant development and health.

    Refrences: 1. Making Healthy Choices in Each Food Group Available at: https://www.choosemyplate.gov/moms-making-healthy-food-choices. Accessed October 31, 2016. 2. U.S. Food and Drug Administration and U.S. Environmental Protection Agency. What You Need to Know About Mercury in Fish and Shellfish. Available at: http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm110591.htm. Accessed October 31, 2016.