Go for grains. Since 1998, all fortified grain products, like bread, pasta and cornmeal, have had folate added to them. ......................................................... Step Two
Sprinkle berries onto morning cereal. One cup of raspberries or strawberries has 30mcg of folate. ......................................................... Step Three
Drink orange juice not just for the vitamin C, but for the folate. Each cup has 109mcg. ......................................................... Step Four
Spread hummus on crackers or dip veggies into it. It's made with garbanzo beans, which have 160mcg folate per cup. ......................................................... Step Five
Indulge in another peanut butter sandwich. Two tablespoons of chunky peanut butter has 30mcg folate. ......................................................... Step Six
Chomp on lettuce. Each cup of romaine lettuce has 98mcg. Don't forget that perennial kids' favorite - ranch dressing. ......................................................... Step Seven
Bake those beans. Or toss them into soups and salads. Kidney beans, black beans, lentils and other cooked beans average 175mcg folate per cup. ......................................................... Step Eight
Follow Popeye's lead. One-half cup of cooked spinach has 125mcg.
