Newsletters – Emailed Once Per Month

Potassium Power

by Midtown Nutrition on August 26, 2018

POTASSIUM POWER

WHAT IS POTASSIUM?

Potassium is a mineral that your body uses for:

Maintaining proper heart and nerve function
Enabling your muscles to contract
Maintaining a proper amount of fluid in your body
Maintaining a proper acid balance in your body
Building protein
Maintaining normal blood pressure

HOW MUCH DO YOU NEED?

From ages 14 and up, the average person needs about 4,700 mg of potassium per day. That number increases to 5,100 mg for women who are breastfeeding.

HOW MUCH POTASSIUM IS FOUND IN FOODS?

FRUITS

2 kiwis: 500 mg
¼ cup dried apricots: 450 mg
1 cup cubed cantaloupe: 430 mg
1 cup cubed honeydew: 390 mg
1 medium banana: 420 mg
½ cup prune juice: 355 mg
3 figs: 350 mg
¼ cup raisins: 320 mg
1 mango: 325 mg
1 slice watermelon: 280 mg
4 dried prunes: 250 mg
1 cup strawberries: 250 mg
1 medium orange: 235 mg
4 dates: 215 mg
1 medium pear: 205 mg
½ grapefruit: 200 mg

STARCHY VEGETABLES

1 medium baked russet potato with skin: 950 mg
1 medium baked sweet potato with skin: 530 mg
1 cup winter squash: 400 milligrams

NON-STARCHY VEGETABLES

1 cup cooked spinach: 840 mg
1 cup carrot juice: 715 mg
1 cup low sodium tomato juice: 535 mg
1 cup brussels sprouts: 505 mg
1 cup cooked broccoli: 460 mg
1 cup chopped tomatoes: 430 mg
1 artichoke: 425 milligrams
1 cup chopped carrots: 410 mg
2 cups raw spinach: 335 mg
1 cup diced beets: 235 mg
1 cup sliced red bell peppers: 195 mg

GRAINS

1 cup cooked quinoa: 320 mg
1 cup cooked bulgur: 125 mg
1 cup long grain cooked brown rice: 85 mg
1 slice of whole wheat bread: 80 mg

PROTEIN

1 cup low sodium black beans, drained: 740 mg
1 cup cooked lentils: 730 mg
1 cup shelled edamame: 715 mg
1 cup low sodium kidney beans, drained: 665 mg
1 cup low sodium cannellini beans, drained: 460 mg
3 oz red meat: 304 mg
3 oz fish: 293 mg
3 oz poultry: 235 mg
1 cup canned low sodium chickpeas, drained: 195 mg

FATS

¼ avocado: 260 mg
¼ cup nuts: 250 mg

DAIRY

1 cup low-fat milk: 350 mg
1 cup of plain fat free Greek yogurt: 320 mg
1 cup plain soy milk: 300 mg
1 cup unsweetened almond milk: 160 mg

SWEETS

1 tbsp molasses: 300 mg

WAYS TO ADD MORE POTASSIUM TO YOUR DIET

Add ½ cup of edamame or canned beans to your salad
Eat a banana or orange for a snack before a workout
Add ¼ avocado to any meal
Make a smoothie with milk and Greek yogurt
Fill ½ your plate with potassium-rich non-starchy vegetables such as spinach salad or brussels sprouts
Fill ¼ of your plate with potassium-rich starches such as quinoa or a baked potato

Fiber

July 25, 2018

WHAT IS FIBER Fiber is the part of a plant or grain that our body does not absorb when we eat the entire plant or grain. Fiber passes through the body undigested, and exits in our stool. Fiber is part of the carbohydrate (starch) food group. An easy way to tell the difference between starchy […]

Read the full article →

Cook Weekly

June 27, 2018

COOK WEEKLY WHAT IS MEAL PREP? Meal Prep (sometimes called Batch Cooking) is a designated time where you prepare some or all of your meals ahead of time for the week. FIVE REASONS TO MEAL PREP: 1. It’s easier to eat healthy, since food prepared outside of the home is typically higher in calories and […]

Read the full article →

Seasonal Eating

May 22, 2018

SEASONAL EATING Spring is the perfect time to take a new look at your health and well-being. Eating seasonally can be a great start. Not only can eating seasonally be more affordable, but foods also tend to be fresher with a higher nutritional value. And because springtime foods tend to be packed with fiber, they […]

Read the full article →

Running and Nutrition

April 9, 2018

RUNNING AND NUTRITION As the weather gets nicer, and more New York area runners are hitting the streets, one frequent question is: “What’s the best thing to eat before I run?” And the answer is: “it depends”. Your body needs adequate fuel from food to power your muscles and keep you energized while running. But […]

Read the full article →

High Blood Pressure

March 18, 2018

Hypertension (HTN) is the medical term for high blood pressure, which is when the heart is working harder than normal to pump blood throughout the body. You usually cannot feel high blood pressure, so it is often referred to as “the silent killer”. Often people are not aware they have high blood pressure until they […]

Read the full article →

New Foods To Try In 2018

February 25, 2018

NEW FOODS TO TRY IN 2018 Start off the New Year by giving your diet some variety. Lots of new products have hit the shelves including a number of plant-based food options. COCONUT JERKY made by Cocoburg is vegan friendly and gluten free, made from coconut meat and coconut aminos. It does not have the […]

Read the full article →

Healthy Winter Eating

January 23, 2018

HEALTHY WINTER EATING SOUP Eating soup is a great way to stay warm and eat a balanced meal. Broth-based and tomato-based soups are usually low in saturated fat, and packed with vitamins and minerals. VITAMINS Vitamins A, C, D and E are especially important in the winter. They help keep your immune system strong and […]

Read the full article →

Healthy Holiday Eating

December 20, 2017

HEALTHY HOLIDAY EATING SIZE MATTERS By choosing mini and bite-sized portions of your favorite treats you can reduce total fat and calories. When at a holiday meal or party, take time to survey all of the food available. Then fill up your plate, just once, with small portions of your favorites. Or try using smaller […]

Read the full article →

Food Intolerance

November 29, 2017

FOOD INTOLERANCE Do you sometimes get bloating, gas, abdominal pain, diarrhea, constipation or reflux? It may be a food intolerance. WHAT IS A FOOD INTOLERANCE? A food intolerance occurs in your digestive system (your stomach and intestines) when your digestive system is unable to break down certain foods properly so they may be absorbed by […]

Read the full article →

Copyright © 2018 ~ Midtown Nutrition