Today we will discuss what high potassium foods to include in dinner. The meal is also quick and easy to make. The goal is to reach the 4700 mg of potassium recommended in a day, while not going over 1500 mg of sodium.
The meal consists of chicken with spices, broccoli, baked potato with spices, walnuts, almonds, and macadamia nuts. The drink is nonfat milk, and the dessert is yogurt with blueberries. The yogurt is Greek without the added sugar of so many commercial brands. A teaspoon of Dutched cocoa is added. And it is important that the meat is not salt injected.
The spices added to the chicken are turmeric, garlic, onion, paprika and black pepper. The spices added to the potato are turmeric, garlic, and dill.
Potassium And Sodium
This gives almost 2300 mg of potassium and 300 mg of sodium, easily satisfying the daily total for the requirements previously mentioned. The total of breakfast, lunch and dinner is 5739 mg of potassium and 672 of sodium for the day.
The three meals are ones that promote less high blood pressure, osteoporosis and kidney stones. A side benefit is less heart disease, less chance of stroke, and a greater likelihood of increased longevity. These meals are the type I tend to eat, and are quick and easy. Meals with more flavor and variety are also possible.
The source of data for calculating the potassium and sodium values is:
USDA National Nutrient Database Standard Reference – Release 22.
If you want to find the potassium and sodium values for these food items, or any other food items, click the tab “Links to Food Potassium Tables” at the top of the page. Then click on a link to a food group you are interested in.