Folate, DFE Rich Foods

Tip 1 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 2 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 3 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 4 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 5 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 6 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 7 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 8 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 9 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 10 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.