Folate calculator

		Medium Serve	My Serve
Breakfast cereal		1 cup or 2 biscuits
Does your breakfast cereal have added folic acid?		Yes No
Milk on cereal		½ cup (125mL)
Does your milk have added folic acid?		Yes No
Bread		2 slices or 1 roll
Does your bread have added folic acid?		Yes No
Breakfast bars		1 bar
Yeast extract spread		1 tspn
Oranges		1 medium
Other fruits		1 medium or ½ cup chopped
100% fruit or vegetable juice		1 glass (200mL)
Milk drink		1 glass (200mL)
Does your milk have added folic acid?		Yes No
Broccoli, spinach, brussel sprouts or gai lum		½ cup
Bok choy or choi sum		½ cup
Beetroot (tinned or fresh)		¼ cup
Other vegetables (fresh or frozen)		½ cup
Baked beans, refried beans or soya beans		½ cup
Nuts		½ cup
Folic acid supplement		0.5mg tablet

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Survival Cookbooks

AIS Survival Cookbooks are perfect for busy families who want healthy, tasty food ideas - find out more.