🤰 Nutrition when planning a pregnancy
⚕️ Talk to your care team
Pregnancy and breastfeeding need individual advice — the planner is not designed for them.
What to do — the quick answer
Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.
🥗 Eat more of
KaleFolate for the neural tubeHow it helps prepare for pregnancyThe baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (100 g): 187 µg Folate
The evidenceEU claim Maternal tissue growth · 187 µg per portion Step 1“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 187 µg per portion Step 1All nutrients & evidence for kale →“Folate has a role in the process of cell division.” EUR-LexEU Commission
AsparagusFolate for the neural tubeHow it helps prepare for pregnancyThe baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (150 g): 182 µg Folate
The evidenceEU claim Maternal tissue growth · 182 µg per portion Step 1“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 182 µg per portion Step 1All nutrients & evidence for asparagus →“Folate has a role in the process of cell division.” EUR-LexEU Commission
Edamame (immature soya beans)Folate for the neural tubeHow it helps prepare for pregnancyThe baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (100 g): 165 µg Folate
The evidenceEU claim Maternal tissue growth · 165 µg per portion Step 1“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 165 µg per portion Step 1All nutrients & evidence for edamame (immature soya beans) →“Folate has a role in the process of cell division.” EUR-LexEU Commission
Red lentils (dry)Folate for the neural tubeHow it helps prepare for pregnancyThe baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (60 g): 107 µg Folate
The evidenceEU claim Maternal tissue growth · 107 µg per portion Step 1“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 107 µg per portion Step 1All nutrients & evidence for red lentils (dry) →“Folate has a role in the process of cell division.” EUR-LexEU Commission
Eggs, boiledFolate for the neural tubeHow it helps prepare for pregnancyThe baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (120 g): 104 µg Folate
The evidenceEU claim Maternal tissue growth · 104 µg per portion Step 1“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 104 µg per portion Step 1All nutrients & evidence for eggs, boiled →“Folate has a role in the process of cell division.” EUR-LexEU Commission
OrangeFolate for the neural tubeHow it helps prepare for pregnancyThe baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (150 g): 51 µg Folate
The evidenceOfficial Folate-rich foods Step 1All nutrients & evidence for orange →Add folate-rich foods like leafy greens, beans and oranges to your meals. CDC
Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review
Build a general healthy-eating plan → How it works, step by step ↓
Why folate matters before pregnancy
The baby's neural tube forms in the first weeks of pregnancy, often before you know you are pregnant. CDC
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The neural tube forms early
Root cause: Not enough folate in the first weeks, before many people know they are pregnant.
🥗 Eat
- KaleFolate for the neural tubeHow it helps prepare for pregnancy
The baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (100 g): 187 µg Folate
The evidenceEU claim Maternal tissue growth · 187 µg per portion“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 187 µg per portionAll nutrients & evidence for kale →“Folate has a role in the process of cell division.” EUR-LexEU Commission - AsparagusFolate for the neural tubeHow it helps prepare for pregnancy
The baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (150 g): 182 µg Folate
The evidenceEU claim Maternal tissue growth · 182 µg per portion“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 182 µg per portionAll nutrients & evidence for asparagus →“Folate has a role in the process of cell division.” EUR-LexEU Commission - Edamame (immature soya beans)Folate for the neural tubeHow it helps prepare for pregnancy
The baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (100 g): 165 µg Folate
The evidenceEU claim Maternal tissue growth · 165 µg per portion“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 165 µg per portionAll nutrients & evidence for edamame (immature soya beans) →“Folate has a role in the process of cell division.” EUR-LexEU Commission - Red lentils (dry)Folate for the neural tubeHow it helps prepare for pregnancy
The baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (60 g): 107 µg Folate
The evidenceEU claim Maternal tissue growth · 107 µg per portion“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 107 µg per portionAll nutrients & evidence for red lentils (dry) →“Folate has a role in the process of cell division.” EUR-LexEU Commission - Eggs, boiledFolate for the neural tubeHow it helps prepare for pregnancy
The baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (120 g): 104 µg Folate
The evidenceEU claim Maternal tissue growth · 104 µg per portion“Folate contributes to maternal tissue growth during pregnancy.” EUR-LexEU CommissionEU claim Cell division · 104 µg per portionAll nutrients & evidence for eggs, boiled →“Folate has a role in the process of cell division.” EUR-LexEU Commission - OrangeFolate for the neural tubeHow it helps prepare for pregnancy
The baby's neural tube forms in the first weeks of pregnancy, and folate helps the body make new cells. A daily 400 µg folic acid supplement is still advised. CDC
One portion (150 g): 51 µg Folate
The evidenceOfficial Folate-rich foodsAll nutrients & evidence for orange →Add folate-rich foods like leafy greens, beans and oranges to your meals. CDC
🏃 Do
400 µg folic acid dailyOfficial
All women who could become pregnant should get 400 micrograms of folic acid every day. CDC
How this step works · what slows it down · sources
Neural tube defects happen in the first few weeks of pregnancy. Folic acid, a form of folate (vitamin B9), helps the body make new cells. CDC
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.
In short
Folate contributes to maternal tissue growth during pregnancy. The EU has authorised a disease-risk-reduction claim: supplemental folic acid intake increases maternal folate status, and low maternal folate status is a risk factor for neural tube defects (400 µg folic acid daily for at least one month before and up to three months after conception).
What official sources say
Key nutrients & daily targets
Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.
| Nutrient | Daily target | Basis |
|---|---|---|
| Folate | 400 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Iron | 8 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Iodine | 150 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
All authorised EU health claims for this goal (2)
Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.
Folate contributes to maternal tissue growth during pregnancy.EUR-LexEU CommissionNIH ODS
Folate has a role in the process of cell division.EUR-LexEU CommissionNIH ODS
⚕️ Safety tips
- Pregnancy changes energy and nutrient needs; this app does not generate pregnancy meal plans. Please talk to your doctor or midwife. NIH ODS
Sources
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- About folic acid — US Centers for Disease Control and Prevention
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service