Load Up on Fruits and Veggies!
Folic acid plays a key role in reducing the risk of birth defects.
Examples of daily sources of folate:
2 servings of dark green leafy vegetables (1 serving = approximately 1 cup)
2-3 servings of fruit (1 serving = approximately ½ cup)
3 serving of whole grain (1 serving = approximately ½ cup or 1 slice)
2 servings of legumes (1 serving = approximately ½ cup)
- split peas
- red and white kidney beans
- black beans
- navy beans
- black-eyed peas
- chick peas (garbanzo beans)
Fruits and vegetables rich in Vitamin C will help with wound healing, tooth and bone development, and promotes metabolic processes. Experts recommend 3 servings per day.
Good daily sources of Vitamin C:
3 servings of fruit or vegetables (1 serving = approximately ½ cup)