In the last post we talked about replacing your usual snacks with nuts. It is an easy way to start a high potassium diet and improve your potassium sodium ratio. But there are many ways to start the high potassium foods diet. Another good way is to replace your present breakfast with a high potassium foods breakfast.
Replace Poor Ratio Breakfast Items
Many breakfasts consist of foods with a poor potassium sodium ratio. Sausages, bacon, or other processed meats, ready-to-eat cereals, baked goods such as biscuits, muffins or toast, pancakes and waffles, and cheese omelettes all have a poor ratio.
These breakfasts can be easily replaced with a high potassium foods breakfast. The first consideration is to decide what items in your breakfast have the most sodium and the least potassium. Then replace these foods with high potassium foods. The breakfast items that we mentioned above have a very poor ratio. Replacing these with high potassium foods will improve your ratio for the entire day.
Better Breakfast Meats
Replacing cured ham with uncured ham or grilled poultry will provide a breakfast meat with a good ratio. If you can't do without sausage, make your own. Commercial sausages have a horrible ratio. The Mayo Clinic has a recipe here for 12 breakfast patties with only 22 mg of sodium per patty. It even has advice on making the patties mild or spicy.
Better Breakfast Cereals
There are a few ready-to-eat cereals that have a high ratio but most are extremely poor. Replacing the ready-to-eat cereal with a high ratio cereal or a hot cereal consisting of rolled oats (old-fashioned oats) is a good way to start. Fruit or nuts or cinnamon can be added for an even higher ratio. Rolled oats have a very high ratio and can provide a lot of potassium in a cup. Other cereals with a high ratio can be found here (for ready to eat) and here (for hot).
Fruit Is A Good Way To Start
Another way to start would be to make a fruit smoothie. Almost any combination of fruit will provide a high ratio breakfast. Thickness of the smoothie can be controlled by adding nonfat milk or yogurt (watch out for added sugar). These will maintain a higher ratio than adding water. Orange juice or orange juice concentrate will increase the ratio even more than dairy. Find tables of high ratio fruit and fruit juice here and here.
Of course you don't need to make fruit into a smoothie. It can taste great in its natural state. Fruit can be eaten raw as an individual fruit, or cut up and mixed with other fruit. Mixing honey dew melon, cantaloupe, mango, papaya and pineapple in various combinations is very popular.
Skip The Usual Baked Goods
It is important to skip the baked goods such as biscuits, muffins, toast, pancakes, waffles or croissants. These all have very poor ratios in the most common versions. There are “no sodium” alternatives for some of them, but some that call themselves “no salt” or “low sodium” still have more sodium than potassium. Check the label for sodium amount. Replacing the usual butter or jelly condiment with a high potassium alternative such as almond butter, molasses or some types of marmalade can help only a little.
High Potassium Omelette
Eggs by themselves do not have a good ratio, but can be combined with high ratio foods to provide a high ratio breakfast. Adding cheese to make an omelette makes it a very poor ratio breakfast. Almost all cheeses have a poor potassium sodium ratio. However adding vegetables and herbs such as red or green pepper, onion, broccoli, cauliflower, mushrooms, tomatoes and spices can make an egg omelette a high ratio food.
Doing this each day is a great way to begin the switchover to a diet of high potassium foods. To find tables that will give you potassium content of food so you can choose what to eat for breakfast can be found by clicking the List of Posts tab at the top of the page.