Folate is a B vitamin found in foods such as pulses and leafy greens. Folic acid is a form added to some fortified foods and used in supplements. You might find folate in masoor dal and greens, and added folic acid on a pack of fortified atta.
Start with ordinary meals
Add beans or dal to a meal you already make. Rotate greens such as palak or amaranth depending on what is available. On a fortified staple, find +F and read which nutrients were added.
If this is a pregnancy question
If you are planning a pregnancy or already pregnant, ask your doctor about folic acid early. Keep the name and dose of anything you already take handy so they can check it with you. Women’s nutrition at different life stages · NIH folate fact sheet · FSSAI fortification guide
Does a fortified cereal and a multivitamin give you the same vitamins twice?
Read one food and one pack side by side
Put a bowl of dal and a pack of fortified atta on your list. Dal goes on the food side of the list because it naturally contains folate. The atta goes on the fortified side if its pack lists folic acid. If you are checking what you usually eat, note how often each item appears in your week. Keep your food list separate from any pregnancy supplement plan you have agreed with your doctor.