Things You'll Need:
- Dried Beans
- Fortified Grains Products
- Orange Juice
- Romaine Lettuce
- Spinach And Other Leafy Greens
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Step 1
Go for grains. Since 1998, all fortified grain products, like bread, pasta and cornmeal, have had folate added to them.
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Step 2
Sprinkle berries onto morning cereal. One cup of raspberries or strawberries has 30mcg of folate.
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Step 3
Drink orange juice not just for the vitamin C, but for the folate. Each cup has 109mcg.
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Step 4
Spread hummus on crackers or dip veggies into it. It's made with garbanzo beans, which have 160mcg folate per cup.
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Step 5
Indulge in another peanut butter sandwich. Two tablespoons of chunky peanut butter has 30mcg folate.
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Step 6
Chomp on lettuce. Each cup of romaine lettuce has 98mcg. Don't forget that perennial kids' favorite - ranch dressing.
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Step 7
Bake those beans. Or toss them into soups and salads. Kidney beans, black beans, lentils and other cooked beans average 175mcg folate per cup.
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Step 8
Follow Popeye's lead. One-half cup of cooked spinach has 125mcg.
