Folate, total Rich Foods

Tip 1 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 2 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 3 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 4 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 5 : Vary the fruits you choose to get a wider range of nutrients.

Tip 6 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 7 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 8 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 9 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 10 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.