When you feel vulnerable in your current body and find yourself seeing yourself as "fat, ugly, chubby, unhealthy, bloating, disguisting" (when was the last time you called yourself these workds? Standing on the scale, in the bathroom in front of the mirror, before/after a workout, in the kitchen, etc.) you may find yourself searching for food-related info in order to change body composition quickly, often with an "at no cost" mentality with unhealthy and extreme styles of eating (or lack thereof) - elimination diets, overexercising, fasting, juicing, cleansing, etc.
Quick fixes do not solve habitual unhealthy behaviors.
Folate – leafy greens, beans, soy, cottage cheese, rice, fortified foods.
Ex. 1 cup Kefir or 1 cup greek yogurt + 1 cup mixed fruit + 1 cup fortified cereal or 1/3 cup granola + 1/2 ounce walnuts