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.
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 greater 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 potassium and sodium content of the meal are given in the table below. In the table below, the Serving Weight is in grams and the potassium (K) and sodium (Na) are in milligrams.
The source of data in the table for the K per 100 gm and Na per 100 gm is:
USDA National Nutrient Database Standard Reference – Release 22. The rest we calculated.
If you want to find the calories and macronutrient values, such as protein, total fat, and carbohydrates for these food items, they can be found at the list of posts at the tab at the top of the page. Here foods are broken down into broad categories such as vegetables or poultry.