I had a severe folate deficiency, so have had to really watch this nutrient. I have found, like you, that it can be difficult to hit the minimum each day. Although I prefer whole foods, I now make sure that I include whole-grain pastas or Cheerios almost every day (both are fortified with 50% RDA of folate per serving).
A typical day for me includes:
50% RDA - from Cheerios or pasta
10% RDA - from milk and yogurt
3% RDA - from coffee
12% RDA - from oat bran and wheat germ (I always add a couple of Tbsp of each to my breakfast)
30% RDA - from my 2 cups of either raw spinach, cooked cauliflower, or cooked broccoli at lunch
30% to 60% RDA - from my cooked cauliflower, cooked broccoli, cooked brussels sprouts, or cooked asparagus at dinner (usually 200g of whichever)
10% to 20% RDA - from the various other fruits and veg that I have during the day (usually a lot of berries, apples, onions, mushrooms, and tomatoes)
If I've decided to skip the cereal or pasta that day, I find I usually come up around 90% or 95% RDA, so have been known to throw a couple of tablespoons of hemp hearts (at 5% per tablespoon) in to my yogurt to get some healthy fats and bring up my folate total.
Really, the fortified "processed" foods do make this one a lot easier. I seriously love asparagus (64% RDA in 200g), but am not willing to have 200g-300g of it every day! Having the options of a cereal, a pasta, or asparagus to get the bulk of the folate at least allows for some variety. Just be careful of just how fortified your choice of cereal or pasta is --- I've seen them range from 5% to 50%.
Hope this helps!
Afraid of a colonoscopy? Believe me - they are much less frightening than surgery and chemotherapy.
Colonoscopies allow polyps to be removed before they can become cancer, or let cancers be found before they are too widespread. If you are 50 or older, or have any symptoms, please don't let fear stop you from covering your butt.
| current weight: 167.2