Folate from your Food

Pregnancy and folate. many people know during pregnancy, folate is a key nutrient for your growing baby. Of course you want to have a high quality prenatal with folate, but why not eat plenty of it too! Get the good stuff straight from your diet and know you are feeding your fetus for growth.

Grilled asparagus & carrots, lentils, and crunchy peanut butter

During my pregnancy, I focused on protein and folate and this led me to eat some delicious meals!

Here are some ideas to get more folate in your diet. Aim to get at least 400 mcg of folate daily.

Asparagus 1/2 cup= 134 mcg

Mango 1 cup= 71 mcg

Peanut butter 1 Tbs = 12 mcg

Lentils 1/2 cup= 180 mcg

Sweet Potatoes 1/2 cup= 11 mcg

Eggs 1 egg- 22 mcg

Carrots 1/2 cup= 20mcg

Red bell peppers 1/2 cup= 70 mcg

Garbanzo Beans 1/2 cup= 172 mcg

Tahini 1Tbs= 14 mcg

Sweet potato egg bites

Nuts and seeds are also great sources. As well as leafy greens, broccoli, brussels sprouts, avocado. Beets, citrus fruits, banana and beef liver also pack a punch.

So as you can see, there are tons of foods high in folate that are also super healthy andhave so mnay other beneficial nutrients! Start cookin!

Asparagus, red peppers, hummus, crunchy peanut butter, apples and mango