Blog

03/18/2025 by DrCurry

Eli Lilly’s New Single-Dose Zepbound Vials: A More Cost-Effective Solution for Patients

For quite a while now patients have been able to take advantage of compounded GLP-1 medications at a much lower price point than brand-name meds like Zepbound and Wegovy. This was due to the fact that both of these drugs had been on the FDA shortage list, which allowed compounding pharmacies to make generic versions of the brand names even though they are still under patent. For better or worse, the FDA has removed both of these drugs from the shortage list and the compounded versions are no longer going to be available. To ease the sticker shock that patients might experience in transitioning over to the brand-name meds, Eli Lilly has introduced new single-dose vials of Zepbound. This is a brand-name version of tirzepatide, offering a more affordable and accessible option for patients managing obesity and related conditions.

The new Zepbound vials are available in doses of 2.5 mg, 5 mg, 7.5 mg, and 10 mg, with prices starting at $349 per month for the lowest dose. These vials are significantly cheaper than the single-dose injector pens, which can cost around $1,000 per month before insurance. By offering these vials through its direct-to-consumer platform, LillyDirect, Eli Lilly ensures transparency in pricing and eliminates third-party supply chain costs.

Patients who previously relied on compounded tirzepatide for its affordability now have a more viable alternative. The new vials not only reduce cost but also provide a safe and FDA-approved option. This is particularly beneficial for those without insurance coverage, as many health plans do not cover weight-loss medications.

The introduction of these vials also aligns with Eli Lilly’s commitment to improving access to obesity treatments. By expanding dosage options and reducing prices, the company aims to support patients in their weight-loss journeys while addressing the challenges posed by the discontinuation of compounded tirzepatide.

In summary, the new single-dose Zepbound vials represent a significant step forward in making obesity management more affordable and accessible. For patients navigating the transition from compounded tirzepatide, these vials offer a reliable and cost-effective solution.

03/07/2025 by DrCurry

Jack’s Gastric Sleeve Journey

Huge shoutout to Jack for his incredible transformation with @JourneyLite! 3 years after gastric sleeve surgery, he’s nearly 150 lbs lighter, improved his fasting blood sugar levels, and said goodbye to blood pressure meds! What an inspiring journey! #HealthGoals #JourneyLite

Jack's Gastric Sleeve Journey

02/24/2025 by DrCurry

JourneyLite is your Lantern provider for weight loss surgery in the midwest (formery Surgery Plus)

Lantern Care (formerly Surgery Plus) partners with major employers throughout the United States to provide high-quality care for bariatric and weight loss surgery patients.

In the United States, only a small fraction of patients who would benefit from weight loss surgery actually have insurance that will cover it.

The main reason for this problem relates to the fact that employers typically have to choose whether or not to add on coverage for weight loss surgery for their employers. Even though there have been numerous studies showing that weight loss surgery saves employers a lot of money in the long run, too many are short-sighted and just look at what their premiums will be for the upcoming fiscal year.

Lantern aims to help change this, as they partner mainly with Center-of-Excellence accredited outpatient surgery centers who are able to provide these life-changing procedures at a cost much less than Big Healthcare, without sacrificing quality.

In addition to increasing access to life-saving bariatric procedures such as gastric sleeve and gastric bypass, Lantern also pairs each patient with a Care Advocate who gives them personalized guidance each step of the way.

Here are just a few of the major employees partnering with Lantern Care and JourneyLite:

- American Airlines
- Delta
- Hyatt
- State Farm
- Home Depot
- CVS
- Hilton
- Autozone

While some traditional insurance plans provide bariatric surgery coverage, Lantern is an all-inclusive benefit offered by a select group of companies. Weight loss patients lose who have a surgical procedure lose more weight and are more successful in the long-run than those utilizing GLP-1 medications. By both lowering out-of-pocket cost and increasing access to bariatric surgical procedures, Lantern and JourneyLite are looking to make a big difference in the lives of as many patients as possible!

[DISPLAY_ULTIMATE_SOCIAL_ICONS]

If you don’t see your employer listed contact JourneyLite and/or Lantern Care to find out if your employer offers the benefit.

[/vc_column_text][/vc_column][/vc_row]

[DISPLAY_ULTIMATE_SOCIAL_ICONS]

02/24/2025 by DrCurry

Tracy: Gastric Sleeve Before and After

I couldn’t dance in public! Lol…now I’m the 1st and sometimes only person on the dance floor!

Tracy

Surgery: gastric sleeve
Surgery date: March 2018

My highest adult weight was (lbs): 320
My current weight is (lbs): 130

Before

After

I first noticed that my weight was a problem:
As a child

Tell us in your own words how your weight has affected your life:
Struggling with my weight throughout most of my life affected not only my physical health but also my personality and sense of adventure. I love to dance, sing, play at parks and ride rides at festivals but the fear of judgement as well as the fear of not fitting in a seat kept me on the side lines.

Tell us how surgery, balloon, or medication has helped you get control of your weight issues:
I believe my main issue was that I was a binge eater. I had an addiction to food. With the gastric sleeve tool, that issue resolved. I am now completely satisfied with small portions and I am content with the foods I choose to eat. I found my love for dance and sports to maintain an active lifestyle and I feel confident enough to dance or play on playgrounds everywhere I go.

Tell us about the support you have received from the team at JourneyLite and how it has impacted your success:
JourneyLite provided me with all the different options available and helped me to decide which one was right for me. I felt at ease having all the risks and details associated with the procedure as well as the diet education and post surgery check ups and other resources they provide has helped me maintain my results for over 6 years now. I lost 190 lbs and have kept it off! My loose skin is slowly shrinking and I am in the best shape of my life at almost 40 years old. I have more energy than most teenagers I know, lol. I now feel like I can shine instead of hiding myself in a corner.

What’s one thing you can do now that you couldn’t before you lost the weight:
I couldn’t dance in public! Lol…now I’m the 1st and sometimes only person on the dance floor!

02/21/2025 by DrCurry

Modified Pre-op Diet for Vegans

Modified Pre-op Diet for Vegans

Our dietitians have developed a modified pre-op diet for vegans so that you can still have a safe and successful laparoscopic procedure! It’s recommended by our clinical team to follow a low sugar, moderate protein liquid diet prior to surgery. The purpose of this diet is to deplete glycogen stores in the liver, which in turn will make laparoscopic surgery easier by reducing its size. The diet plan below does not have any animal products but will still allow you to get the 90 grams of protein recommended on the regular pre-op diet. It’s important to spread your protein throughout the day, so you will be eating 6 servings of protein, and each will provide about 15g protein.

Vegan Meal Plan:

Protein Drinks: 3 servings per day. Examples include: 310 Powder, Orgain Plant-Based shakes, ½ serving of Vega Sport Powder, OWYN, KOS, Pirq shakes, Ghost Vegan Protein Powder. Please mix any protein powders with water or unsweetened, plain almond milk only.
Protein Bars: 1 serving per day
- 1 No Cow, Misfits, or IQ BAR
Dairy Substitute: 1-2 servings per day
- 2 cups unsweetened soy milk, or 1 cup Silk Almond & Cashew Protein Milk
Lean Protein: 1-2 servings per day
- 4 oz serving tofu
Non-Starchy Vegetables: 3 servings per day
- These can be eaten with your protein sources at meals.
- Portions are ½ cup cooked or 1 cup raw.
  - Examples: broccoli, cauliflower, asparagus, green beans, carrots, onions, peppers, mushrooms, salad greens, tomatoes, cucumber, celery.

*Please be sure to stop eating vegetables at least 1 day before surgery to be sure your stomach is completely clear.

Sample daily meal plan:

Meal #1: 4oz tofu scramble with ½ cup onions, peppers, and tomatoes

Meal #2: Protein drink from approved brands above

Meal #3: Protein bar from approved brands above with 1 cup raw carrots

Meal #4: Protein shake from approved brands above

Meal #5: 4oz pan fried tofu with ½ cup broccoli, cauliflower, and soy sauce

Meal #6: 2 cups unsweetened soy milk with sugar free hot chocolate mix

Feel free to use dry herbs, spices, seasonings, and hot sauce to taste. Caution with salt.

Liquids:

These liquids can be taken in any amount since they do not contain sugar. Aim for 48-64 oz or more daily:

Water
Sugar-free beverages such as Crystal Light, Wyler’s Light, Sugar-free Kool Aid, Sugar- free Tang, Diet Snapple, Minute Maid Lite (all flavors), Fruit 20 or Propel Zero
Decaffeinated coffee or decaffeinated tea with sugar substitute.

ATTENTION DIABETICS!!! For those with diabetes we recommend consuming 15 grams of liquid carbohydrates every 1-2 hours. Be sure to monitor your blood sugars and contact your doctor, PCP or endocrinologist if necessary. If your blood sugar is greater than 150mg/dl, spread out the liquid carbohydrates over a three-hour period.

Example liquids with 15 grams carbohydrates:

½ cup 100% orange, apple or grapefruit juice
1 popsicle
1/3 cup regular jello or 2/3 cup snack pack jello
½ cup regular Kool-Aid
1 Tbsp honey or sugar mixed into a beverage
4oz. Regular soda pop
2 oz. Sherbet

If you have any questions about the modified pre-op diet for vegans, please contact the Registered Dietitians at:

Voice: (513)-559-1222 Ex 5
Text: (513) 572-1718
Email: rd@curryweightloss.com

02/13/2025 by DrCurry

Carbohydrate Facts

What are Carbohydrates?

Carbohydrates are the major energy source for the body. Carbohydrates provide energy for normal body functions (such as heartbeat, breathing, digestion, and brain activity) and for exercise (like biking, walking, running). Carbohydrates provide 4 calories per gram. A supply of carbohydrates is necessary to maintain health and a must if your goal is to reduce your body fat and enhance your fitness level. There are two major groups of carbohydrates: complex carbohydrates and simple carbohydrates.

simple carbohydrates — Simple Carbohydrates

What are Complex Carbohydrates?

Complex carbohydrates are chains of three or more sugar molecules linked together. Long chains of sugar molecules are called starches. Branched complex carbohydrates are called cellulose. Starches are fairly easy to digest. However, your body doesn’t digest cellulose, which is an important component of dietary fiber. Complex carbohydrates are found in fruits, vegetables, nuts, seeds and grains.

Some examples of foods high in starchy complex carbohydrates include:

cereal
pasta
potatoes
dry beans
carrots
corn
bread

Green vegetables like green beans, broccoli, and spinach contain less starch and more fiber. All grains include starchy carbohydrates. However, whole grains, such as whole wheat pasta, are better for you because they also have more dietary fiber.

Dietary fiber is only found in plants. We eat plants but we cannot digest the fiber. There are two types of dietary fiber: insoluble fiber and soluble fiber.

● Insoluble fiber is the type of fiber found in high fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster. This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber also decrease the risk of diabetes.

● Soluble fiber is also found in many high fiber foods like oats, citrus fruits, apples, barley, flax seeds and beans. Soluble fiber absorbs water and helps to soften the stools. A diet high in soluble fiber has been shown to reduce cholesterol.

What are Simple Carbohydrates?

Simple carbohydrates are made up of one or two sugar molecules linked together. These carbohydrates are broken down and digested very quickly. Most simple carbohydrates contain very few important vitamins and minerals. Simple carbohydrate foods include table sugar, honey, molasses, maple syrup, brown sugar, and candy.

Fruit juice, fruits and milk are also foods that contain simple carbohydrates. However, they also contain some complex carbohydrates, such as dietary fiber, as well as some important vitamins and minerals.

There are many simple sugars added to foods and beverages. Although they may enhance the taste and/or texture they also add extra unwanted calories. The following table is a list of “added sugars”.

Brown Sugar	Invert Sugar
Corn Sweetener	Lactose
Corn Syrup	Maltose
Dextrose	Malt Syrup
Fructose	Molasses
Fruit Juice Concentrates	Raw Sugar
Glucose	Sucrose
High-Fructose Corn Syrup	Sugar
Honey	Syrup

What to Know About Sugar Substitutes

Sugar substitutes are natural or chemical compounds that provide the sweetness of sugar without as many (or no) calories. Sugar substitutes are much sweeter than sugar and it takes less amounts to create the same sweetness. The following are sugar substitutes approved for use in foods and beverages:

Splenda (sucralose)
Saccharin (Sweet N’ Low)
Aspartame (Equal)
Stevia
Truvia

Sugar alcohols are also sugar substitutes, and they usually end with the letters “-ol.” They occur naturally in a wide variety of fruits and vegetables, but are also produced commercially from other forms of carbohydrates. They are not completely absorbed or metabolized by the body, therefore contribute fewer (or no) calories. Because of the incomplete metabolism, there are possible side effects from the use of sugar alcohols. Such side effects include abdominal cramping or bloating, gas, and diarrhea. Here are some common sugar alcohols:

Sorbitol
Lactitol
Mannitol
Malitol
Isomalt
Xylitol

Carbohydrates: Key Recommendations

Track Your Carbohydrates Closely!

Your dietitian will give you a carbohydrate goal to stay under each day

40% of your daily calories should come from complex carbohydrates
Choose fiber rich fruits, vegetables, and whole grains
Consume 25-38 grams of fiber each day
Choose and prepare foods and beverages with little or no added sugars
Choose whole fruit (fresh, frozen, canned) rather than juice
Choose vibrantly-colored vegetables and potatoes
Use sugar substitutes sensibly

Since not all your carbohydrates get absorbed, you should mainly be concerned about your net carbohydrate intake, and this is what you should track. To calculate net carbs, use the following formula (each item should be in grams):

Total Carbs – Fiber – Sugar Alcohols = Net Carbs

Download a PDF of the handout if you want to print it out!

Carbohydrate Facts

0 file(s) 0.00 KB

Download

02/13/2025 by DrCurry

How to Meal Plan: A Step-by-Step Guide

Meal planning is critical for any successful weight loss program. Here are some tips from the expert dietary team at JourneyLite to help you along the way!

Step 1: Creating the Menu

Check your calendar to see what events are going on for the week such as birthday parties, holidays, kids sporting events as these could affect your meal choices and how much time you have to cook or prepare a meal.
Check what foods and beverages you have on hand in your refrigerator, pantry or cabinets
Write down what food you will eat for each meal. Make a plan for 7 days or whatever time frame is the most manageable for you.
Consider others in your household and what they may like or need when making your meal plan. Keep these people involved in the meal planning process.

Use the following steps as a guide for coming up with your meals and snacks:

First, choose what protein options you would like to eat at all 3 meals.
Protein options can include any of the following: Ground meats (85% or less fat), pork loin, lean lunch meat (turkey, low fat ham), chicken or turkey breast, crab, shrimp, white fish, tuna, salmon, natural peanut butter, nuts (almonds, pistachios, peanuts, walnuts), cottage cheese, low carb yogurts, eggs, egg whites, cheese (mozzarella, colby, provolone, swiss cheese, feta cheese, goat cheese), soy protein (tofu soft or firm)
Second, choose what fruits and vegetables you would like to eat with your meals.
Vegetable options can include any of the following: sour pickles, watercress, dill pickles, cucumber, mustard greens, radishes, celery, zucchini, summer squash, lettuce, tomato, sauerkraut, swiss chard, bell peppers, asparagus, mushrooms, spinach, eggplant, cauliflower, cabbage, arugula, green onion, jalapenos, collard greens, okra, spaghetti squash, green beans, turnip greens, broccoli, onions, carrots, snow peas (snap bean), brussel sprouts, kale, chinese cabbage, bean sprouts
Fruit options can include any of the following: star fruit, cranberries, watermelon, strawberries, grapefruit, cantaloupe, papaya, peach, pear, plum, honeydew melon, blackberries, raspberries, apples, pineapple, oranges, blueberries
Next, decide if you will need to include any snacks in between meals. Do you typically have 5 or more hours in between your main meals and need a snack to control your hunger?
Healthy snack ideas include: Protein shakes, lean lunch meats, peanut butter and celery, apple and peanut butter, beef jerky, hard boiled eggs, raw veggies with laughing cow cheese, hummus with veggies, low carb yogurts, lettuce wrap with chicken or tuna salad, dill pickles with low fat cream cheese, salami roll ups, cottage cheese with tomato or blueberries
Lastly, decide what beverages you need for the week.
Healthy beverage options include: water, crystal light, propel fitness water, decaffeinated coffee or tea made with a sugar substitute, Powerade zero, sugar- free kool-Aid, or Mio flavoring
Make a grocery list based off your meal plan
Check the grocery ad for any food “deals” for the week
Attach any physical coupons to your grocery list or clip them in the grocery app that you use
Remember to make healthy food and beverage selections when making your meal plan for the week

Step 2: When You Grocery Shop

Stick to your grocery list and buy store brand foods to save money. Bottom shelves usually have lower cost food items! Shop the perimeter of the store. If shopping in the grocery store is a temptation to buy foods off your list, then order groceries online for curb-side pickup or delivery
Buy fresh produce when it is in season as it will taste the best during this time
Limit prepared foods and frozen meals as they tend to be higher in fat, sugar, salt and empty calories

Step 3: Prepping Your Kitchen

While unpacking your groceries, rinse any fresh produce, cut it up and place in containers (you are more likely to eat and not waste fresh produce if this step is done)
Try cooking some items on your days off to save some time for the week (cut up vegetables, cook meat ahead of time)
When cooking, consider doubling the recipe to freeze some for later. This will give you a quick meal on a future day if you do not have time to cook. Be sure to label and date the food prior to placing it in the freezer to store.
Keep your meal plan on the fridge or in a visible location to remind you of what your plan is each day, especially if you need to pack lunch or thaw meat out for a future dish!

Download a PDF of this information and print it out if you like!

How to Meal Plan A Step-by-Step Guide

1 file(s) 91.43 KB

Download

02/12/2025 by DrCurry

Quick and Easy Meal Ideas, Apps, Plans, and Websites

This list is meant to be a resource, but keep in mind that not every meal on each site is specifically recommended by our dietitians. If you have a question about specific meals, we encourage you to speak with your dietitian to make sure you are making the most informed choices possible.

Apps/Websites:
- MealLime: Weekly recipes, automated shopping lists, delicious meals in 30 minutes or less.
- EMeals: Weekly recipes, automated shopping lists with delivery options, 15 different meal plan styles to choose from.
- PlateJoy: Nutritionist designed and supported, free with some health insurance providers, generates shopping lists.
- Meal Prep Pro: Easy recipes for daily or weekly cooking, nutritional information on all recipes, personalized recipes, syncs with fitness devices, generates smart shopping lists.
- Meal Board: Digital grocery list with manually added prices to stay in-budget for the week, personalized pantry is edited when you use any of your ingredients.
- Eat This Much: Calorie goal oriented, nutritional info per recipe, large database of restaurants and packaged foods, barcode scanner for nutritional information.
- The Real Food Dietitians: Recipes, free meal plans, mostly gluten free and designed to be customizable for special diets and allergies.
- Downshiftology: Free weekly recipes, kitchen advice and cooking tutorials.
- Skinnytaste: Meal plans and recipes. Includes nutritional information on all recipes. Recipes range from high protein, macro -friendly, high-fiber, gluten-free, anti-inflammatory!

Healthy Meal Delivery Companies:
- Factor 75: Calorie smart, protein plus, keto, vegan/vegetarian options. 6-18 meals per week. Price range: $83.94-$206.82. Typically 50% off first purchase.
- Sun Basket: Meal Kits or Pre-made meals. Paleo, Vegetarian, Diabetes-Friendly, High Protein, Low Calorie and more. Starts at $4.82 per serving.
- Freshly: 4-12 pre made meals per week starting at $11.79 per meal. They offer plant based, gluten free, dairy free, carb smart, and calorie conscious meal plans. Nutrition facts are provided for all meals.
- Hello Fresh: Order up to 6 meals per week for 6 people in a household. Price per serving $4.99. Choose from 45+ weekly recipes.
- Daily Harvest: smoothies/ flatbreads/veggie bowls/soups/chia bowls/oat bowls/ice cream/lattes, $30 off your first box, comes in small/medium/large boxes, medium box contains 14 meal items and is $70 with discount code, nutrition facts provided, can be higher in carbs.
- Home Chef: able to choose food restrictions (allergies), calorie or carb conscious option, can order pre-portioned ingredients or no-prep meals, $6.99 per serving.
  - *also available at Kroger near the deli and meat aisle
- BariBox: Meal delivery service designed to meet the needs of bariatric patients.
  - - Meals are under 300 calories, 20g-30g protein, less than 15g net carbs. Developed by a dietitian and a team of chefs.

Local Meal Prep Locations:

- CleanEatz: Located in Newport, KY and available at several Ohio locations. Meals start at $7.99 per serving. Pickup, free delivery, or purchase in store. High protein and weight loss meals are great choices!
- Dream Dinners: located in Kenwood, Anderson, and West Side of Cincinnati, pickup or delivery, prepping is already done, kid options available/under 30 mins/under 400 calories/crock pot, nutrition facts listed, rotating monthly menu.

Low Carb, High Protein Products:

- Magic Spoon: various cereal flavors (fruity, cookies n cream, peanut butter, maple waffle, etc.) containing 150 calories 4 g net carbs, 13 g protein per serving, grain and gluten free.
- Catalina Crunch: A great snack! Includes cereals (~11g protein, ~5 net carbs), “Chex Mix” like crunch (~5g protein, ~5g net carbs), and cookies (~4g protein, 8g net carbs). Can buy in bulk on their website.
- Outer Aisle Cauliflower/Broccoli Sandwich Thins, Crusts and Wraps: Thins come in original, everything, italian and jalapeno flavor. Soy, nut, gluten, grain free. Macronutrients vary depending on which item is purchased. Averages to be ~100 calories, 2 g carbs, 10 g protein, 6 g fat.
- Quest: protein chips, protein cookies, fudgey brownie and caramel candy bites, peanut butter cups, hero bars.
- Healthy Choice Zero (frozen Kroger meal): sesame chicken with zoodles, verde chicken, carne asada, tomato basil chicken.
- NuGo Slim: 16-17g of protein, 6-7g of fiber, ~10 g net carbs. Vegan. Recommended by a patient.
- Nugo Smarte Carb: 160 calories, 20 g protein, 5 g fiber, ~2 g net carbs, 5 g fat. Recommended by a patient.
- No Cow |Protein Bars Dairy free, 20-22g plant protein, 15-16g fiber, 4-5g net carbs, 190-200 calories.
- BUILT Protein Bars 140-160 calories, 15-17g protein, 13-15g net carb, 2.5g fat.
- FITCRUNCH Includes protein bar, cookie bar or baked bar. Baked and developed by a chef. Bars-190 kcal, 16 g protein, 6 g net carbs, 8 g fat. Recommended by a patient.

Quick and Easy Meal Ideas, Apps, Plans, and Websites

1 file(s) 145.69 KB

Download

02/06/2025 by DrCurry

Thiamine

Thiamine (Vitamin B1)

Function: Plays an essential role in glucose metabolism and a key role in nerve, muscle and heart function.

Deficiency: Leads to beriberi (a condition which features problems with nerves and wasting), weight loss and anorexia, weakened muscles and heart problems.

Toxicity: High blood pressure, nausea, constipation, diarrhea, hair loss, rashes, nerve damage

Recommended Daily intake of Thiamine is:

MEN: AGE 18 and older = 1.2 mg per day

WOMEN: AGE 18 and older = 1.1 mg per day

FOOD SOURCES	AMOUNT	# of MG

DAIRY/EGG PRODUCTS
Milk	1 cup	0.10
Egg, cooked, hard boiled	1 large	0.03

MEAT/SEAFOOD	AMOUNT	# of MG
Pork, bacon	3 slices	0.30
Liver, beef	3 ounces	0.32
Pork, lean	3 ounces	0.81
Blackfish	3 ounces	0.60
Trout, smoked	2 ounces	0.30


VEGETABLES	AMOUNT	# of MG
Peas, green, cooked	½ cup	0.21
Spinach	½ cup	0.09
Seaweed, spirulina	1 pinch	0.10
Asparagus, cooked	1 cup	0.30
Brussel sprouts, cooked	1 cup	0.16

FRUITS	AMOUNT	# of MG
Orange	1 fruit	0.11
Cantaloupe	½ fruit	0.11
Tomato, raw	1 cup	0.29


BEANS/SEEDS/NUTS	AMOUNT	# of MG
Pecans	1 ounce	0.19
Pistachios	¼ cup	0.30
Seeds, sunflower	¼ cup	0.40
Pine Nut	¼ cup	0.40
Lentils cooked	½ cup	0.17
Macadamia Nut	¼ cup	0.30
Sesame Butter	2 tbsp	0.40
Soybeans, green, raw	1 cup	1.11
Navy Beans, cooked	1 cup	0.53
White Beans, cooked	1 cup	0.53
Pinto Beans	1 cup	0.46

FORTIFIED FOODS	AMOUNT	# of MG
Rice,brown, long grain, cooked	1 cup	0.19
Rice, white, enriched , cooked	1 cup	0.26
Bread, white, enriched	1 slice	0.23
Cereal, wheat, puffed	1 cup	0.31
Bran Rice	1 tbsp	0.40