- Step One
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 Two
Sprinkle berries onto morning cereal. One cup of raspberries or strawberries has 30mcg of folate.
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Step Three
Drink orange juice not just for the vitamin C, but for the folate. Each cup has 109mcg.
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Step Four
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 Five
Indulge in another peanut butter sandwich. Two tablespoons of chunky peanut butter has 30mcg folate.
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Step Six
Chomp on lettuce. Each cup of romaine lettuce has 98mcg. Don't forget that perennial kids' favorite - ranch dressing.
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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.
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Step Eight
Follow Popeye's lead. One-half cup of cooked spinach has 125mcg.
