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How to get enough potassium in my diet?



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SLIMMERKIWI
SparkPoints: (128,141)
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Posts: 21,433
10/28/12 12:08 A

A lot of foods have potassium but don't have it on the Nutrition Label. Also, how we prepare our fruit/veges can impact significantly, too! As an example, take a potato; it will vary considerably depending on whether it was baked in it's jacket; peeled and baked; boiled, if it was boiled, how much water was used. For those on low potassium diets and can eat potato, it is suggested that they peel them, soak them for a long time in water, drain the water and then replace with fresh.

Odds are your body will very soon tell you (or your Dr) if you are deficient in this nutrient! Most people eating a healthy diet including plenty of fruits/veges, don't need to take supplementation of this at all.

Kris

Edited by: SLIMMERKIWI at: 10/28/2012 (00:10)


JADOMB
SparkPoints: (93,516)
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Posts: 1,627
10/27/12 10:29 P

I had the same concerns when I first started and from all my readings, it seems safe to find yourself at about 75% of what you need since so many foods don't list it. But what I have done is take a potassium supplement in the morning anyway.



SANDYBREIT
SparkPoints: (19,319)
Fitness Minutes: (18,820)
Posts: 1,117
10/27/12 7:01 P

Yojulez -- thank you, that's exactly what I was looking for and hadn't yet found!
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Thanks to everyone else as well, for all the excellent suggestions.
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GWENNIE_55
Posts: 27
10/27/12 5:44 P

A large can of reduced sodium V8 has 1180 mg of potassium and only 70 calories. A large banana has a measly (in comparison) 450 mg and 110 calories. Sometimes I buy a big jug of V8 and jazz it up with a few shakes of Tobasco, garlic powder, and a big schmutz of horseradish, and shake like mad for a spicy potassium. Kind of a Bloody Mary mix without the salty spices.



GDANE3
SparkPoints: (80,107)
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10/27/12 1:41 P

Thanks Yojulez, that's a very handy chart to keep handy.



YOJULEZ
SparkPoints: (15,605)
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Posts: 2,171
10/27/12 12:47 P

Here's a comprehensive list of low, medium, and high potassium foods:

www.permanente.net/homepage/kaiser/pdf/559
29.pdf




ALGEBRAGIRL
Posts: 1,651
10/27/12 11:34 A

nutritiondata.self.com has a tool (see 'tools' and use the drop down menu for 'nutrient search'). It will scan its database (which is huge) for whatever you specify. If you put in potassium for your 'food highest in' choice and sodium for your 'food lowest in' choice, it will give you the subset containing foods high in potassium and low in sodium. This is a good way to specify your request because you probably don't want to add a lot of sodium along with the potassium. You could also specify 'food lowest in calories,' too.



SANDYBREIT
SparkPoints: (19,319)
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Posts: 1,117
10/25/12 12:43 P

Thanks for the replies! Bananas, baked potatoes, avocados -- love all of those and just need to work harder on planning my menus apparently. I did well with breakfast this morning, with yogurt with 1/4 cup of Grape Nuts and a cup of OJ -- for a total of over 800 mg of K, which is almost as much as I've been averaging for entire days. I'm also going to double-check the things I add to my tracker to see whether the potassium is accurate in the analysis. We do normally eat lots of vegetables, in particular, because I grow a big garden every summer and not only eat all the fresh produce but freeze and can a lot of it for winter.

Does anyone have a link to a good "short list" of potassium counts for reasonably common foods?

Thanks again!

Edited by: SANDYBREIT at: 10/25/2012 (15:31)

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CAH-RD
Posts: 946
10/25/12 12:27 P

I really think that you have the right idea - many of the items that people enter on their own won't include the potassium content, so that's probably the reason for your big shortage.

If you're looking to add more choose more fruits and veggies - that's where you find the most. :)



ALTOROSE
Posts: 13
10/25/12 11:16 A

Avocados have a ton of potassium...and they're delicious! Bananas, too...I don't like eating bananas plain, but I'll slice them up and add them to a peanut butter sandwich, or use them in a smoothie.



MORNINGGLORY609
Posts: 130
10/25/12 11:05 A

Bananas, all the way. I have one a day and there's tons! If not, try doing a google search, that may turn up some good ideas!

Be careful, too...too much potassium can be toxic.

Hope this helps! :)

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PURPLEPINKPANTS
SparkPoints: (26,264)
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Posts: 1,293
10/25/12 11:02 A

Baked potatoes are a good source



SANDYBREIT
SparkPoints: (19,319)
Fitness Minutes: (18,820)
Posts: 1,117
10/25/12 10:27 A

I've been with SP for about 6 weeks now and have been tracking my nutrition diligently, but my potassium intake is (or seems to be) falling woefully short of the recommended amount. As in, more like an average of 1000 rather than the 4500+ mg/day. Granted, some of the items I've tracked might not include the potassium content -- but out of curiosity I used the recommended meal plan for today to see how that compared, and even that was more than 1000 mg short. (I haven't been following the official meal plans, because I cook at home regularly and really want to continue with a more or less "normal" routine, making healthier choices on my own.) Is it even possible to get the recommended amt of potassium and stay within my calorie goal of 1200-1550 daily? Any help will be greatly appreciated!



 
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