magnesium and potassium

Posts: 72
12/13/12 10:56 A

these elements are both common in fruits and vegetables. Switch to a bigger salad with every meal, or add more fruits to your diet. Bananas are very rich in potassium. Don't you like them?

Posts: 731
12/13/12 9:51 A

Do you drink coffee? Coffee is actually a source of some potassium.

Posts: 568
12/13/12 12:44 A

For potassium, just up your intake of produce: fresh fruits and veggies and watch the numbers rise =).

current weight: 132.2

150 142.5 135 127.5

120

Posts: 4,993
12/12/12 9:53 P

Like others have said, the magnesium and potassium nutrients are not always included in the things on the tracker. So as long as you are consciously making sure you eat things high in them you should be okay.
On salt, check using the nutrients list for each food item you track which are being tracked as high sodium. You can then see if it is correct and make adjustments conscious of what is adding the sodium if so.

Pounds lost: 44.0

0 11.5 23 34.5

46

Posts: 14,172
12/12/12 6:57 P

Magnesium, and potassium are under-reported on nutrition labels. If you look for them, you can get No Salt canned vegetables. If not get frozen. Buy a few tupperware containers, split the bag into single servings. Then just pull them out when you need them.

Google high potassium , and high magnesium foods, and see if you eat these, and maybe add a few of them. However, if it is a major concern, get some bloodwork done. and ask your doctor to follow it. You might not be low in reality.

current weight: 242.0

361 311.75 262.5 213.25

164

Posts: 4,480
12/12/12 9:21 A

It is important to remember that the Nutrition Facts label lists the items that are required by law to be listed on food products. Potassium, Ca, Mg etc may be listed as percent daily values, but since they are not required to include exact amounts, they do not and neither do the data base. This will make your reports inaccurate unless you are entering the nutrient amounts yourself using a more comprehensive tool to obtain you numbers.

Following a DASH eating approach is a great way to help limit sodium intake while promoting foods high in potassium and magnesium. Here is a helpful outline to get you started.

High Blood Pressure? Have a DASH of Spark
There's More to it than Your Sodium Intake
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=365

Coach Tanya

May Minutes: 1,444

0 187.5 375 562.5

750

SparkPoints: (7,468)
Fitness Minutes: (7,371)
Posts: 224
12/11/12 10:05 P

I am constantly WAY under these according to my reports, but don't know how to fix it. I looked for foods with them but it doesn't seem to touch the bar....spinach, banana's, etc. Any one else? Any helpful ideas? My sodium is always high despite never adding salt, switching to frozen vegetables instead of canned (rinse if I do use canned) Help!