PROTEIN FOODS
The following are good to excellent sources of folic acid.
- Whole eggs (cooked), one egg
- Beans and Peas
These are very good to excellent sources of folic acid. They may be purchased
dry, frozen or canned. Serving size is 1/2 cup unless otherwise noted.
- Cranberry
- Beans
- Lentils
- Pink beans
- Adzuki beans
- Black beans
- Chickpeas (garbanzos)
- Pidgeon peas
- Great Northern beans
- Black-eyed peas or cowpeas
- Navy beans/white beans
- Pinto beans
- Split peas
- Kidney beans
- Soybeans
- Lima beans
- Tofu, firm
- Peanuts, dry or oil roasted (1 ounce)
- Peanut butter (2 tablespoons)
FRUITS & VEGETABLES
Many vegetables and some fruits are good to very good sources of folic acid.
The following are the best. Serving size is 1/2 cup unless otherwise noted.
- Spinach, cooked
- Asparagus
- Turnip greens, cooked
- Artichoke (1)
- Collard greens, cooked
- Orange juice
- Mustard greens
- Broccoli
- Corn, fresh, frozen or canned
- Orange (1)
- Green peas, fresh, frozen or canned
- Beets
- Brussels sprouts
- Parsnips
- Okra, sliced
Serving size is one cup unless otherwise noted:
- Spinach, raw
- Iceberg lettuce (1/4 head)
- Romaine lettuce
- Raspberries, frozen
- Turnip greens, raw
- Celery
- Pineapple juice, canned
- Swiss chard, cooked
- Sauerkraut
- Cauliflower
- Papaya
- Bean sprouts
- Green pepper
- Blackberries
- Tomato juice
- Cantaloupe, casaba or honeydew melon
- Winter squash, including acorn
- Hubbard, butternut; baked
- Green or wax beans
- Italian green beans
- Plantains
- Strawberries
- Cabbage, raw
BREADS & GRAINS
These provide small but significant amounts of folic acid per serving.
- Enriched breads, rolls, muffins, any kind: one slice/piece (includes tortillas, bagels,
pizza crust, waffles, pancakes)
- Wheat germ, 2 tablespoons bulgur, barley, millet, rice, pasta products, noodles
CEREALS
Cereals are an excellent sources of folic acid.
Read the nutrition label on the cereal box to learn how much folic acid is provided. Many
cereals, both hot and cold, generally provide 25% of the daily recommended amount of folic
acid, but some cereals contain 100%. Be careful, though, not to consume more than the daily
recommended amount, especially if you are taking a multivitamin with folic acid and eating
100% fortified cereals and/other high folic acid foods. The following cereals provide 100%
of the daily recommended amount:
- Total
- Total Corn Flakes
- Total Raisin Bran
- Product 19
CONVENIENCE FOODS
The following are good to very good sources of folic acid:
- Instant Breakfast (powdered mix added to milk)
- Bean with bacon soup (canned)
- Chili with beans (canned)
- Refried beans, canned or homemade
- Pork and beans or baked beans (canned)
- Spaghetti sauce (jar or canned)
- Lentil soup (homemade or canned)
- Black bean soup (canned)
- Bean burrito
- Frozen waffle (Nutri Grain or Eggo)
FAST FOODS
The following are good sources of folic acid. They are cited only as examples. Other
fast foods restaurants may also serve foods that are good sources of folic acid.
Arby's
- Roast beef sandwich
- Club sandwich
- Ham and cheese sandwich
McDonald's
- Egg McMuffin
- Sausage and egg biscuit
- Apple bran muffin
- Side Salad
- McLean Deluxe
Taco Bell
- Soft taco
- Taco Bell Grande
- Bean burrito
- Tostada Pinto's and cheese
- Taco salad
- Double Beef Burrito Supreme
Wendy's
- Chili (small)
- Single hamburger
- Taco Salad 'n Chips.
MENU SUGGESTIONS
Both menus contain 100% of the daily recommended amount of folic acid and provide adequate
amounts of other nutrients important for women's health, including iron and calcium.
MENU - SAMPLE ONE
Breakfast
- 1 cup pineapple juice
- 1 cup skim milk
- 1 cup fortified ready-to-eat cereal
- 1 slice whole wheat toast with
- 1 teaspoon butter or margarine and jam
Lunch
- 1 cup skim milk
- Roast beef sandwich on whole wheat bread with tomato
- 1 cup tossed salad made with Romaine lettuce, with dressing
- 1 orange
Dinner
- 1 cup skim milk
- Spaghetti with 1/2 cup sauce and meatballs
- 1 cup Italian green beans
- Bread sticks
Snack
MENU - SAMPLE TWO
This menu provides the recommended amount of folic acid for those who are lactose-sensitive or intolerant.
Breakfast
- Frozen Eggo waffles (2) with syrup
- 1 cup calcium fortified orange juice
Lunch
- 1/2 cup lactose-reduced skim milk OR milk alternative (e.g. soy milk)
- 1 cup chili with beans topped with one oz. grated, reduced-fat cheddar cheese or soy cheese
- Sweet green and red pepper slices
- Cornbread with butter or margarine
Dinner
- 1 cup lactose-reduced skim milk or milk alternative
- 3 oz. marinated broiled chicken
- 1 ear corn on the cob with butter or margarine
- 1 cup steamed cauliflower and broccoli Dinner roll with butter or margarine Snack
- 1 cup pineapple/orange juice
Snack
MoonDragon's Nutrition Information: Lactose Controlled Diet
FOLIC ACID SUPPLEMENTS
Folic Acid (Vitamin B-9), 100% Natural, Nature's Way, 800 mcg, 100 Caps
Prenatal Multi Vitamin & Mineral, 100% Natural & Complete, Nature's Way, 180 Caps
Alive! Whole Food Energizer, Multi Vitamin & Mineral with Naturally Occurring Iron (No Iron Added),
Nature's Way, 90 Tabs
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