Under on Protein and Potassium...please advise

spanorchid

Hi
I' ve been on MFP for 3 weeks now and while I stay below my calories and am beginning to really get a handle on my sodium, I can't seem to ingest enough protein or potassium. I do eat chicken and greek yogurt and add kidney beans and cannelli beans to my diet but it's still not enough. I also eat a lot of fruit so I am always over on my sugar. I'm doing the C25K program and strength training three times a week. I am lactose intolerant so it's hard to turn to dairy. Any advice on how to consume more protein and potassium would be very much appreciated!!!

shaun603

Eggs and bananas

trungalung

Almond butter...with everything!

jedwardsau

Salmon

LilyOfTheValley008

For potassium, do you eat spinach? I add a bit to everything and it's way higher in potassium than an equivalent amount of bananas.

999peanut

for potassium, check here... I hate bananas and it was the one thing I was constantly told to eat - so checked and found other foods with higher content that I like... I factor in a few dried apricots to my daily intake..also not showing on the list is tomatoes.. they also are a good source

http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

for protein you could add a few nuts
http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

libbydoodle11

http://www.everydayhealth.com/pictures/foods-high-in-potassium/#01

http://greatist.com/health/high-protein-snacks-portable

dunnodunno

spanorchid wrote: »

Hi
I' ve been on MFP for 3 weeks now and while I stay below my calories and am beginning to really get a handle on my sodium, I can't seem to ingest enough protein or potassium. I do eat chicken and greek yogurt and add kidney beans and cannelli beans to my diet but it's still not enough. I also eat a lot of fruit so I am always over on my sugar. I'm doing the C25K program and strength training three times a week. I am lactose intolerant so it's hard to turn to dairy. Any advice on how to consume more protein and potassium would be very much appreciated!!!

I read on here before that you could be eating a decent amount of potassium & not know it since it's not technically not required on food labels.

ThePhoenixIsRising

dunnodunno wrote: »

spanorchid wrote: »

Hi
I' ve been on MFP for 3 weeks now and while I stay below my calories and am beginning to really get a handle on my sodium, I can't seem to ingest enough protein or potassium. I do eat chicken and greek yogurt and add kidney beans and cannelli beans to my diet but it's still not enough. I also eat a lot of fruit so I am always over on my sugar. I'm doing the C25K program and strength training three times a week. I am lactose intolerant so it's hard to turn to dairy. Any advice on how to consume more protein and potassium would be very much appreciated!!!

I read on here before that you could be eating a decent amount of potassium & not know it since it's not technically not required on food labels.

This^^^ potassium is not required on US food labels, so unless you have blood work showing a deficiency you are prob fine!

spanorchid

Ok. Thanks. I'll check out the websites too!

RockstarWilson

Spinach.....260-520mg per serving.
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2630/2

Avocados..500-700mg per avocado
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

Most meats..........400-700mg per serving
http://www.livestrong.com/article/83030-meats-high-potassium/

KylaDenay

ThePhoenixIsRising wrote: »

dunnodunno wrote: »

spanorchid wrote: »

Hi
I' ve been on MFP for 3 weeks now and while I stay below my calories and am beginning to really get a handle on my sodium, I can't seem to ingest enough protein or potassium. I do eat chicken and greek yogurt and add kidney beans and cannelli beans to my diet but it's still not enough. I also eat a lot of fruit so I am always over on my sugar. I'm doing the C25K program and strength training three times a week. I am lactose intolerant so it's hard to turn to dairy. Any advice on how to consume more protein and potassium would be very much appreciated!!!

I read on here before that you could be eating a decent amount of potassium & not know it since it's not technically not required on food labels.

This^^^ potassium is not required on US food labels, so unless you have blood work showing a deficiency you are prob fine!

Yes this is true about potassium.

For protein try upping your serving size on meat or seafood portions, can tuna, quinoa, protein shakes/bars, eggs, and lentils. Maybe add a protein powder (whey isolate) to your greek yogurt. Its pretty good.

RockstarWilson

Sodium is required on food nutrition labels because of so many people that have diseases that are affected by it. Also, sodium can be a minor culprit in making people obese, as it is usually associated with foods that have preservatives and foods that people develop habits of overeating on. Na is a preservative in itself- it kept the soldiers alive in the world wars. A serving of SPAM has 730mg of sodium.....there are 6 serving in each can. I am pretty sure they didn't leave any in the can.

Sodium is a vital micronutrient, as it is what is responsible for your muscles moving. Potassium regulates water intake and expenditure, as well as heart rhythm. It is just as important as sodium, as neither are nutrients the body can produce on its own. But a lack of potassium won't kill too many people too quickly; neither will an abundance. But an abundance of sodium will kill the right people, and everyone will feel the effects of too little; it is the main electrolyte in muscle activity and the main ingredient to watch in people with high BP. That is why they put it on there.

TimothyFish

Potatoes are one of the highest sources of potassium there is. So meat and potatoes should do the trick.

spanorchid

I consumed my protein goal today. Thank you for all your help. I know I've made a lot of big changes in the last four weeks. I'm now physically active 6 days a week. I've cut out fast food and soda and am down to one cup of coffee a day. I feel great! I want to make sure I'm properly fueling my body so I can continue to make progress.