Thursday, January 26, 2023

January 27, National Chocolate Cake Day

Chocolate cake is a cake flavored with melted chocolate or cocoa powder. The history of chocolate cake goes back to 1764 when Dr. James Baker discovered how to make chocolate by grinding cocoa beans between two massive circular millstones. from Wikipedia

Double Chocolate Pound Cakes Slices, Sara Lee®

Allergen Statement:
Contains wheat, eggs, milk, and soy


Ingredients: Sugar, enriched bleached flour (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), soybean oil, eggs, water, high fructose corn syrup, milk chocolate [sugar, cocoa butter, milk, chocolate liquor, soy lecithin, vanillin (artificial flavor)], corn syrup, skim milk, cocoa processed with alkali, modified corn starch, glycerin. Contains 2% or less of each of the following: caramel color, leavening (sodium aluminum phosphate, baking soda, monocalcium phosphate), corn starch, natural and artificial flavors, natural cocoa extract, mono- and diglycerides, salt, potassium sorbate (preservative), gums (xanthan, gellan), wheat starch, soy lecithin, soy flour.

Nutrition Information

The Double Chocolate Pound Cakes Slices made by Sara Lee® is not the best choice. It has far too many artificial ingredients and additives and lacks significant nutrients.

Try EatingWell, Chocolate Decadence

Per serving: 164 calories; 6 g fat ( 3 g sat, 0 g mono ); 35 mg cholesterol; 29 g carbohydrates; 23 g added sugars; 3 g protein; 2 g fiber; 49 mg sodium; 92 mg potassium.


Soup's On
National Soup Month


Soup is a combination of foods with endless possibilities. It represents comfort, warmth, tradition, and nourishment.

Soups can be an economical way of meeting nutritional needs. Leftovers are perfect when preparing soups.

Soups have been known to curb the appetite and slow the eating process. Studies show slower eaters are more likely to notice signs of fullness sooner and consume fewer calories. With the extra time, enjoy the flavor, aroma, and texture of the foods.

Soups can be prepared with various healthy ingredients and traditional favorites made healthier with some substitutions.

 

Wisconsin Beer Cheese Soup

To put my food science background to the test, Jan Norris, a food writer and journalist sent me a "Wisconsin Beer Cheese Soup" recipe. Jan and I have worked together for many years and she often challenges me to make a recipe healthier. 

Jan states “Don’t go with any recipe for beer-cheese soup if it’s not from Wisconsin, where beer and cheese rule the culinary world." This is a favorite for Superbowl parties.

Original Nutrition Analysis: 577 Calories; 46 gm Fat; 27 gm Saturated Fat; 144 mg Cholesterol; and 818 mg Sodium.

Modified Wisconsin Beer Cheese Soup: 266 Calories; 16 gm Fat; 8 gm Saturated Fat; 41 mg Cholesterol; and 522 mg Sodium. The recipe is still high in fats and sodium, but by making some small changes, we could save 311 Calories; 30 gm Fat; 19 gm Saturated Fat; 103 mg of Cholesterol; and 296 mg Sodium. The soup makes for a filling main course and perfect for those cold winter days.

Modified Wisconsin Beer Cheese Soup, serves 14, 1 cup =
1- 1/2 cups diced carrots
1- 1/2 cups diced onion
1 -1/2 cups diced celery
2 cloves garlic, minced
Dash (or to taste) hot pepper sauce
1/8 teaspoon cayenne pepper
1/4 teaspoon black pepper
3 cups low sodium chicken broth
2 cups beer
1/3 cup margarine, unsalted
1/3 cup flour
4 cups 2%milk
6 cups reduced-fat shredded extra-sharp Cheddar cheese
1 tablespoon Dijon or spicy mustard
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
popped popcorn, for topping

In a large saucepan over medium heat, mix carrots, onion, celery, and garlic. Stir in hot pepper sauce, cayenne pepper, and pepper. Pour in chicken broth and beer; simmer until vegetables are tender, about 12 minutes. Remove from heat.

Meanwhile, heat margarine in a large soup pot over medium-high heat. Stir in flour with a wire whisk; cook, stirring until the flour is light brown, about 3 or 4 minutes. Gradually stir in milk, whisking to prevent scorching, until thickened. Remove from heat, and gradually stir in cheese. Keep warm. Stir beer mixture into cheese mixture. Stir in Dijon mustard, Worcestershire sauce, and dry mustard. Adjust for hot pepper sauce. Bring to a simmer, and cook 10 minutes. Serve topped with popcorn.

Jan Norris is a journalist and food writer. She spent 26 years at The Palm Beach Post, 21 years as editor of the weekly Food and Dining section. Jan’s blog is full of food, travel, Old Florida, the South, and a world of people with stories to tell.

Foods you can substitute to make heart-healthy choices.
Instead of:
 Try these heart-healthy suggestions:
whole milk or 2% milk1% milk or skim milk
whipped creamchilled evaporated skim milk, whipped
cheese, (American, Cheddar, Swiss)Cheeses with 5 or less grams of fat per ounce. Terms used: reduced-fat, low-fat, or fat-free. Reduced-fat is easier to substitute when cooking.
creamed cottage cheesenonfat or 1% fat cottage cheese, or farmers cheese
cream cheeselight, fat-free products, or Neufchatel cheese
Mozzarella cheesepart-skim mozzarella cheese
Ricotta cheesenonfat, lite, or part-skim
sour cream, regularnon-fat, light, or low-fat sour cream or plain yogurt.
butterlower-calorie margarine in soft tubes, vegetable cooking sprays, or nonstick cookware.
margarine, regularlower-calorie margarine in soft tubes, vegetable cooking sprays, or nonstick cookware.
mayonnaise, regularreduced-fat, cholesterol free, low fat, or fat-free. If making a dip you can substitute plain nonfat or low-fat yogurt. Reduce the amount required in the recipe.
salad dressingreduced-fat, cholesterol free, low fat, or fat-free dressings or lemon juice, vinegar, or mustard. Reduce the amount required in the recipe.
one whole eggequals 2 egg whites or 1/4 cup egg substitute
egg noodlesnoodles made without egg yolk
condensed cream soup99% fat-free condensed cream soup
salteliminate or reduce by 1/2; explore herbs and spices
gravygravies made with low sodium broth and thickened with flour/cornstarch
beef, pork, veal, lambchoose lean cuts trimmed of all visible fat, or substitute with chicken or turkey without the skin.
oil for sautéingwater, broth, tomato juice
fryingbroil, bake, microwave, poach, steam, grill, stir fry

Healthy Soup Additions
1. Instead of salt, add herbs and spices to enhance the flavor. Explore the many possible seasonings available.
2. Increase fiber, vitamins, and minerals by adding fresh, frozen, or leftover vegetables (use fruits if making a cold soup). Avoid canned vegetables high in sodium. Read the label. A low-sodium food contains 140 mg or less per serving of sodium.
3. Increase fiber and protein by using foods such as beans, lentils, brown rice, whole grain pasta, barley, and bulgur.
4. Increase calcium and protein by using skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk. These low-fat ingredients can replace the higher fat alternatives like whole milk or cream.

Canned and Dry Soup Mixes are known for their high sodium content, Read the label and check the serving size. Remember, a low sodium food contains 140 mg or less per serving of sodium.


Some companies within the food industry are making great strides in lowering the sodium content in their products. At Campbell,  they have more than 100 products with a healthy level of sodium; more than 200 that are low in fat and saturated fat; more than 150 products that have 100 calories or less per serving; and more than 85 products certified by the American Heart Association.


Searching the Campbell archives, I came across a commercial from 1959. Campbell had the foresight to recognize the importance of nutrition over 50 years ago.


Campbell's Soup, 1959


Soup Tidbits
Soup is a staple in almost every American home. After NBC's "Seinfeld" show introduced the "Soup Nazi" in the United States on November 2, 1995 - Soup became a fashionable food.

The Soup Nazi - Revenge


Wednesday, January 25, 2023

January 26, National Peanut Brittle Day


Peanut Brittle is a type of confection consisting of flat broken pieces of hard sugar candy embedded with peanuts. 

A mixture of sugar and water is heated to the hard crack stage and to a temperature of approximately 300 °F (149 °C). Some recipes call for ingredients such as corn syrup and salt in the first step. Peanuts are mixed with the caramelized sugar. At this point spices, leavening agents, and often peanut butter or butter are added. The hot candy is poured out onto a flat surface for cooling, traditionally a granite or marble slab. The hot candy may be troweled to a uniform thickness. When the brittle cools, it is broken into pieces. -  from Wikipedia

Making Peanut Brittle







National Irish Coffee Day

Irish Coffee 

Deliciously warm, authentic Irish Coffee is made with whiskey, coffee, and heavy cream. The original Irish Coffee recipe was invented by a man named Joe Sheridan, a new restaurant owner in one of Europe’s biggest airports during the 1940s.

Ingredients
6 oz fresh-brewed, hot coffee
2 sugar cubes
1 oz whiskey
1/4 cup heavy whipped cream (for garnish)

Nutrition Profile

Monday, January 23, 2023

National Peanut Butter Day

The American Peanut Council proclaims peanut butter one of America’s favorite foods. Peanut butter is a good source of protein, niacin, and folate. It is enjoyed by many of all ages.


Below are a few ways to enjoy peanut butter - be creative and enjoy.





The National Peanut Board has a fun website filled with recipes, classroom activities, and fun facts. Did you know...

*It takes about 540 peanuts to make a 12-ounce jar of peanut butter.

*There are enough peanuts in one acre to make 30,000 peanut butter sandwiches.

*By law, any product labeled "peanut butter" in the United States must be at least 90 percent peanuts.

*Peanut butter has been banned in some schools due to peanut butter allergies. Make sure to read the ingredient label.

A Journey through the Years
with Peanut Butter

Peter Pan Peanut Butter, 1957


1960's Skippy Peanut Butter



Kraft Peanut Butter, 1987




Friday, January 20, 2023

National Granola Bar Day

Granola bars consist of granola pressed and baked into a bar shape, resulting in the production of a convenient snack. The product is most popular in the United States and Canada, Australia and New Zealand, the United Kingdom, parts of southern Europe, Brazil, Israel, South Africa, and Japan. Granola bars have expanded its market into India and other southeast Asian countries.



Resources
1. Good Housekeeping, Healthy Granola Bars to Fuel Your Day








National Fresh Squeezed Juice Week



A glass of fresh-squeezed juice is a great way to meet your fruit and vegetable needs. There are numerous combinations to create a variety of flavors that are packed with a lot of vitamins and minerals.



Review of Juicers 2021
From Consumer Search Ratings

Best Overall: Breville Juice Fountain Cold

Best Value: Hamilton Beach Big Mouth

Best for Green Juice: Omega J8006

Best Design: Hurom HP Slow Juice Machine

Best Compact: Cuisinart Compact Juice Extractor


Juicer Recipes
Note that not all juicers produce the same amount of liquid. Consider buying extra ingredients if your juicer produces a low output. To avoid pesticides and other chemicals, use organic fruits and vegetables and be sure to wash everything thoroughly. Some juicers heat juice slightly, so chill your ingredients before juicing them.

Carrot, Granny Smith, and Ginger Juice
yield: Makes about 7-1/2 cups, 1 serving (3/4 cup)
Calories (kcal) 69.7; Carbohydrates (g) 16.8; Fat (g) 0; 
Saturated Fat (g) 0; Trans Fatty Acid (g) 0;
Cholesterol (mg) 0; 
Vitamin A (IU) 12250 (245.0%); Vitamin C (mg) 5.3 (8.9%); 
Potassium (mg) 114.7; Sodium (mg) 56.7

Ingredients
4 to 5 pounds Granny Smith apples
3 to 4 pounds carrots, peeled and trimmed
1 (6-inch) piece peeled fresh ginger
Special equipment: a juicer (see cooks' note, below)


Preparation
Slice apples. Process enough slices in a juicer, skimming and discarding any foam, to measure 4 cups juice, then transfer the juice to a pitcher. Process enough carrots, skimming and discarding any foam, to measure 3 1/2 cups juice, then add to the pitcher with apple juice. Process ginger, then stir 2 1/2 tablespoons of ginger juice into a pitcher. Chill until cold, about 2 hours.  Serve over ice, if desired. 
 
Spa Juice
yield: Makes 1 (1-cup) serving
Calories (kcal) 90; Carbohydrates (g) 21; Fat (g) 0; 
Trans Fatty Acid (g) 0; Cholesterol (mg) 0; 
Vitamin A - IU (IU) 4988 (99.8%); Vitamin C (mg) 51 (84.6%);
Iron (mg) 0.6 (3.2%); Sodium (mg) 67 (2.8%)
In addition, the recipe contains Vitamin B1; B2; B6; Folate;
Calcium; Phosphorus; and Potassium

Editor's note: This juice is fruity but not overly sweet. It gets its green color from parsley and spinach, but neither ingredient overwhelms the flavors of the pineapple, grapefruit, and carrots. The recipe is part of a spa menu developed exclusively for Epicurious by Chris Miller, executive chef at Como Shambhala Estate at Begawan Giri in Bali.

Use an electric juice extractor or heavy-duty juicer that can process stems, skin, and seeds.

Ingredients
5 ounces fresh pineapple (about 1 cup or 1/8 large pineapple), peeled, cored, cut into large chunks, and chilled
4 ounces pear (about 1 cup or 1/2 medium pear), unpeeled, cut into large chunks, and chilled
2 cups (packed) spinach with stems (about 4 ounces), chilled
1 (2-ounce) bunch fresh flat-leaf parsley with stems, chilled
1/2 medium carrot, peeled and chilled
1/4 cup freshly squeezed grapefruit juice (from 1/2 small grapefruit), chilled

Preparation

In juice extractor, process pineapple, pear, spinach, parsley, and carrot, skimming foam if necessary. Stir in grapefruit juice, chill if desired, and serve. The juice is best served immediately but will keep, refrigerated, in an airtight container for up to two days.

In Memory of Jack LaLanne
Jack LaLanne Sings His Theme Song
as I conclude this Blog on Juicers.
In this clip from the Power Juicer infomercial,
Jack LaLanne sings the closing song from his old TV show
as a duet with an old video of himself.



January 20, National Cheese Lover's Day

National Cheese Lover's Day


Resource

Cheese.com - World's Greatest Cheese Resource
Find over 600 specialty kinds of cheese from 53 countries in the world's greatest cheese resource.  

Cheese is nutritious food made mostly from the milk of cows but also other mammals, including sheep, goats, buffalo, reindeer, camels, and yaks. Around 4000 years ago people started to breed animals and process their milk. That's when the cheese was born.

Explore this site to find out about different kinds of cheeses from around the world.

You can search the database of 606 kinds of cheese by names, by country of origin, by kind of milk that is used to produce it, or by texture. 



Wednesday, January 18, 2023

January 19, National Popcorn Day

Popcorn, also known as popping corn, is a type of corn that expands from the kernel and puffs up when heated. Popcorn is able to pop because its kernels have a hard moisture-sealed hull and a dense starchy interior. Pressure builds inside the kernel, and a small explosion (or "pop") is the end result. Some strains of corn are now cultivated specifically as popping corn. From Wikipedia



How Popcorn is Made










Winnie the Pooh Day and a Look at Honey



Happy Birthday, Winnie the Pooh



Honey
from Wikipedia

Honey is a sweet food made by bees using nectar from flowers. Honey bees transform nectar into honey by a process of regurgitation and evaporation. They store it as a primary food source in wax honeycombs inside the beehive.

Honey gets its sweetness from the monosaccharides fructose and glucose and has approximately the same relative sweetness as granulated sugar.

It has exception chemical properties for baking and a distinctive flavor leading some people to prefer it over sugar and other sweeteners. Honey sometimes contains dormant endospores of the bacterium Clostridium botulinum. Because of the natural presence of botulinum endospores in honey, children under one year of age should not be given honey.


Honey has a long history in human consumption and is used in various foods and beverages as a sweetener and flavoring. It also has a role in religion and symbolism. Flavors of honey vary based on the nectar source, and various types and grades of honey are available. via GIPHY

How Honey is Made




Monday, January 16, 2023

January 17, Celebrating Spinach and Popeye's Debut


Nutrition Information
Spinach is fat-free; saturated fat-free; cholesterol free; low calorie; high in dietary fiber; high in vitamin A; high in vitamin C; high in iron, high in folate; and a good source of magnesium.

Selecting and Storing Spinach 

1. Choose fresh, crisp, green bunches with no evidence of insect damage.
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.


Oxalic acid and Spinach

The oxalic acid in spinach binds with iron, which inhibits iron absorption. You can improve the absorption of iron from spinach by eating it with foods that enhance iron absorption; such as foods rich in vitamin C.





References

1. Spinach - Wikipedia, the free encyclopedia
2. Top 10 ways to enjoy Spinach, Fruits and Veggies More Matters 

Sunday, January 15, 2023

National Bagel Day
Bagel Terminology and Nutrition Information


General Bagel Rules

*1 ounce of a bagel equals 80 calories (most bagels weigh about 3 ounces).
*Scooped, when the inside of the bagel is removed (Saves about 40 to 80 calories). 
*Smear equals about one to two tablespoons of cream cheese.


Joy Bauer, RD takes us through the bagel's history from its start in the royal palace of Poland, to the streets of Manhattan's Lower East Side to the plates of millions of Americans. Find out what's in a bagel and how you can enjoy the bagel without the guilt.








Meal Planning

January 15, National Strawberry Ice cream Day

January 15 is designated as National Strawberry Ice Cream Day. Many people associate ice cream as a high-calorie dessert, but with portion planning, you can turn ice cream into a healthy snack.

Portion Control


Strawberry Sundae with Granola
Ingredients.
1/4 cup Light Strawberry Ice Cream
1 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries


Strawberry Ice Cream
with Granola

Ingredients.
1/3 cup Light Strawberry Ice Cream
2 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries
1.5 teaspoons Strawberry Preserves

Nutrition Information. 165 Calories; 3 g Protein; 34 g Carbohydrates; 2 g Dietary Fiber; 3 g Fat (g); 7 mg Cholesterol; 49 mg Vitamin C; 120 mcg Folate; 48 mg Sodium


Strawberry Ice Cream Cone

Saturday, January 14, 2023

National Quinoa Day - From Farm to Table

“Quinoa is considered to be the organic food of the future and holds great potential in efforts to eradicate poverty worldwide and provide global food security and nutrition.” 



The world's attention is on the role quinoa´s biodiversity and nutritional value plays, in providing food security and nutrition, the eradication of poverty in support of the achievement of the internationally agreed development goals, including the Millennium Development Goals.
 

Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal, or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia, and Peru. 



Quinoa Nutritional Information

Quinoa is high in protein, a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten-free.

Preparation. Quinoa has a natural bitter-tasting coating called saponins. Most quinoa sold commercially has been processed to remove this coating. However, the directions may require additional rinsing before cooking.

Quinoa can be added to a wide variety of dishes and substituted in recipes using rice or couscous. Quinoa flour can be used in wheat-free and gluten-free baking. To enhance the flavor, stock can be exchanged for water during cooking. Quinoa also can provide a nutritious breakfast with the addition of honey, nuts or fruits.


Quinoa Breakfast Bowl
Cooking Light

A savory one-dish whole-grain meal crowned with a soft-boiled egg. 




January 16, National Fig Newton Day - Nutrition and How It's Made


Charles M. Roser is known as the man who created the Fig Newton recipe. He would later sell it to the Kennedy Biscuit Works (later known as Nabisco.) 


A Fig Newton is a soft cookie filled with fig jam. As of 2012, in addition to the original fig filling, Nabisco also makes several varieties of the Newton, including strawberry, raspberry, and mixed berry. The Fig Newton also comes in a 100% whole grain and a fat-free variety. There are Fig Newton Minis and a crisp version, called Newtons Fruit Thins. 



How Fig Cookies are Made




Reference

Wikipedia, Newtons (cookie) 
Fig Newton Products 



An educated consumer has the knowledge
to make healthy decisions.





Thursday, January 12, 2023

January 13, National Peach Melba Day

Peach Melba is a dessert of peaches and raspberry sauce with vanilla ice cream. The dish was invented in the 1890s by the French chef Auguste Escoffier at the Savoy Hotel, London, to honor the Australian soprano Nellie Melba.



Recipe.: Peach Melba
  • Makes: 2 servings
  • Serving Size: 1/2 peach, 1 tsp. jam topping, 1/4 cup ice cream
  • Preparation Time: 10 minutes
  • Cooking Time: 10 minutes

Ingredients

1 1/2cupswater
1/4cupsugar
2tsp.fresh lemon juice
1/4tsp.pure vanilla extract
1med.peach, peeled, halved, and pitted
2tsp.no-sugar-added raspberry jam
1/2cupsugar-free, reduced-fat, Vanilla Ice Cream 

Directions

In a small saucepan, bring the water and sugar to boiling. Add the lemon juice and vanilla. Reduce the heat to low. Add the peach halves to the syrup and cook for 7 minutes. Remove the saucepan from the heat, and allow the peach halves to cool in the syrup for 30 minutes.

  1. Using a slotted spoon, place the peach halves in dessert dishes. Cut into slices, if desired. Heat the jam in a microwave-safe container for 15 seconds, until melted.
  2. Top the peach slices with scoops of the ice cream, drizzle with the jam, and garnish with fresh raspberries.

In 1892, Nellie Melba was performing in Wagner's opera Lohengrin at Covent Garden. The Duke of Orléans gave a dinner party to celebrate her triumph. For the occasion, Escoffier created a new dessert, and to display it, he used an ice sculpture of a swan, which is featured in the opera. The swan carried peaches which rested on a bed of vanilla ice cream and which were topped with spun sugar. In 1900 Escoffier created a new version of the dessert. For the occasion of the opening of the Carlton Hotel, where he was head chef, Escoffier omitted the ice swan and topped the peaches with raspberry purée. Other versions of this dessert use pears, apricots, or strawberries instead of peaches and/or use raspberry sauce or melted red currant jelly instead of raspberry purée.


Resources.
1. Wikipedia. 
Peach Melba
2. Food Network. Peach Melba, Recipe courtesy of Nigella Lawson

January 12, National Marzipan Day

Don’t let this basket of fruit fool you. The shapes are made with marzipan. Marzipan is a confection consisting primarily of sugar or honey and almond meal.




Make Marzipan Fruit 




Wednesday, January 11, 2023

National Folic Acid Awareness Week


The National Council on Folic Acid (NCFA).
The National Council on Folic Acid (NCFA) mission is to improve health by promoting the benefits and consumption of folic acid. Adequate folic acid intake is important for the prevention of birth defects. 


Messages Folic Acid Awareness Week
wants all women 

of childbearing age to know.

1. Folic acid is a vitamin that can help prevent birth defects. Women of childbearing age need an extra 400 micrograms (mcg) of folic acid daily.

2. Women can get the recommended 400 mcg of folic acid by taking a multivitamin or eating fortified foods. Check the label of your cereal to see if it has 100% DV (daily value) of folic acid.

3. The important growth of the baby happens very early in pregnancy before most women know they are pregnant. Folic acid can prevent birth defects in the baby’s brain or spine if a woman takes it before and during pregnancy.

4. Remember to take a prenatal vitamin with iron and folic acid daily if pregnant.



Nutritional Habits 
Although all enriched cereals and grain products in the U.S. are fortified with the B-vitamin folic acid, only one-third of U.S. women of childbearing age consume the recommended amount from their diet. Taking a multivitamin with folic acid daily is a key way that women can get the recommended amount of 400 mcg.

Be Prepared Before Pregnancy 
Women need folic acid, even if they are not planning to become pregnant, since 50% of all pregnancies are unplanned. Taking folic acid before pregnancy reduces the risk of birth defects of the brain and spine, called neural tube defects (NTDs), by up to 70%.

Message to the Hispanic Community 
Hispanic babies are 1.5 to 2 times more likely than others in the U.S. to be born with an NTD. The Centers for Disease Control and Prevention (CDC) report that Latinas in the U.S. consume the least amount of folic acid and have the least knowledge about folic acid among racial or ethnic groups.

Food Sources

Folate is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains. Spinach, liver, asparagus, and brussels sprouts are among the foods with the highest folate levels.

In January 1998, the U.S. Food and Drug Administration (FDA) began requiring manufacturers to add 140 mcg folic acid/100 g to enriched bread, cereals, flour, corn meals, pasta, rice, and other grain products to reduce the risk of neural tube defects. Because cereals and grains are widely consumed in the United States, these products have become important contributors of folic acid to the American diet. The fortification program increased mean folic acid intakes in the United States by about 190 mcg/day. In April 2016, the FDA approved the voluntary addition of up to 154 mcg of folic acid/100 g to corn masa flour.







Not only is this a father 
with a beautiful song, 
but he has an important message 
about folic acid and Birth Defects.




Resources
1. Folate, Fact Sheet for Health Professionals. NIH 








Dietitian Blog List