Eating a High Folate Diet, Part 3

Eating Your Folate

Looking at the list of high folate foods and trying to figure out how to get enough folate each day can seem a bit overwhelming, especially if you are considering a massive change in your diet. To help make eating your folate a little more understandable, below are 3 examples of ways you can get 100% of the folate you need in one day.

Please keep in mind that you don’t need to make drastic changes. While you do need to get enough folate, especially if you have an MTHFR anomaly, start small. Try eating just one high folate food each day, when you are comfortable with that change, add a second serving of high folate food a day. Keep adding high folate foods like this and pretty soon you will be getting all the folate you need.

 

Day 1

Cup of strawberries with breakfast – 10 %

Cup of orange juice with breakfast – 12%

Small pack of peanuts for snack – 10%

Bowl of spinach salad for lunch (2 cups) – 30%

½ cup corn with dinner – 13%

½ cup of beans with dinner – 23%

Total: 98% of daily folate

 

Day 2

2 tablespoons wheat germ mixed with oatmeal – 10%

Cup of orange juice with breakfast – 12%

Cup of papaya for snack – 13%

½ cup corn for lunch – 13%

½ cup broccoli for lunch – 13%

½ cup lentils with dinner – 45%

Total: 106% of daily folate

 

Day 3

½ cup strawberries with breakfast – 10%

½ cup avacado dip with pretzels for snack – 15%

4 stacks boiled asparagus with lunch – 22%

Cup tomato juice with lunch – 12%

Small pack of peanuts for snack – 10%

½ cup green peas with dinner – 12%

½ cup beans with dinner – 23%

Total: 103% of daily folate

 

Part 2

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