Is it possible to get all of your nutrition needs without taking supplements? Well, in the case of the very important folate/folic acid, it is absolutely possible. Folate is the B-vitamin that all women able to conceive need every day to 1. Prevent neural tube defects, such as spina bifada and now 2. To decrease the risk of severe language delay in children by age. Aim for 400-800 mcg per day. Ladies that are able to conceive a child should either eat foods high in folate (cereals, such as Quaker oat squares, General Mills Kix and Chex and either Kelloggs or store brand frosted mini wheats or any other cereal with at least 50% of Daily Value for folate. Spinach, peanuts, black-eyed peas, kidney beans, oranges and orange juice are other examples of foods with naturally occurring folate. Folate that is synthetic and added to foods and supplements is called folic acid. Folic acid is found in children’s, adult’s and prenatal vitamins. All are fine. If you have a daughter that is “active” and could become pregnant, make a vitamin supplement with folic acid mandatory and/or encourage foods high in folate: cereal and glass of orange juice anyone? One of my favorite smoothies is made with fresh spinach or kale. This is such a tasty way to drink up your folate-and other folate-rich foods. Let’s keep future children healthy and happy! Blend together the following until smooth and yummy: 1-2 cups fresh spinach or fresh kale 1 cup vanilla almond or soy milk 1 frozen banana, sliced 1mango, from frozen and diced A few slices fresh ginger (if you like it) and a splash of lime. Add ice if you like, but the frozen fruit is enough.
Sarah Krieger is a registered dietitian/nutritionist that specializes in weight management, family meal planning, childhood obesity and individual meal planning. SarahRD.tv is an online show that teaches you and your family how to eat healthy, grocery shop, eating on a budget, and also gives opinions regarding the latest food news and trends. Sarah Krieger works with kids, teens and adults with weight management issues and teaches them how to make wiser eating choices and how to stick with it.