A Lunch Recipe Of High Potassium Foods
Here is a typical lunch with foods high in potassium that my wife used to reverse her osteoporosis in a year. As explained here, after a DEXA scan showed her to have osteoporosis, my wife began a diet of high potassium foods. After a year on the diet, she had improvement of her vertebral density to normal.
Her diet was a high potassium diet. Although some foods were not high in potassium and had a ratio of potassium to sodium that was less than 3 to 1, every meal had a ratio that was better than 3 to 1. In this lunch, only the olive oil is lacking the ratio of a high potassium food. But so many of the other foods have high ratios that it makes the meal a high potassium one.
The lunch is just a soup and salad with a half apple. If you prepare a soup from a can, make sure it is low sodium or salt free. Most canned soups are high in sodium. This could destroy the favorable effect of the meal.
chopped cauliflower, 1/3 cup
chopped broccoli, 1/3 cup
chopped carrot, 1/4 cup
cut-up romaine lettuce leaves, 2 1/2 cup
raisins, 1/4 cup
almond slivers, 1 tbsp
sprinkle of balsamic vinegar, extra virgin olive oil
coarse ground pepper
tomato paste, salt free, 1/2 cup
water- add to bring paste to desired consistency
chop and add to soup:
broccoli, 1/3 cup
cauliflower, 1/3 cup
mini peppers, 4
baked potato, 1/2 medium size
fresh cilantro, 1/3 cup
cayenne pepper, 1/2 tsp
salt free seasoning
She cooks the soup and then adds the vegetables a few minutes before taking off the stove so the veggies are still crisp. In the summer she eats the soup cold. Occasionally she will add some soy creamer to make the soup creamy.
She drinks coffee and has half an apple of apple slices after the meal.
The seasoning and toppings can vary according to your taste and preferences. It is best to use high potassium foods, but almost all spices and herbs are high in potassium.
You can find the potassium, sodium and calorie values for the meal in the table below. If you read the last post and add the potassium values for the morning to this meal, you will see the recommended daily potassium intake is already reached. If you add the sodium amounts, you will see she is still way below the recommended limit of 1500 mg.
Tables Of Food Values
For fruits, spices, veggies and other tables of high potassium foods, click the links or go to the list of posts and look under the food group. If you are interested in the values for other food groups you can find a list of tables in the list of posts page. A pdf from the Institute of Medicine concerning suggested potassium and sodium daily intakes can be found here.