Potassium macro - unrealistically high? Doable even?

Doberdawn

MFP has set my potassium macro at 3500 per day. On a day when I eat a banana, drink coconut water, and take a supplement, I still don't hit 3500. Is that number remotely realistic? Do any of you hit it? If yes, doing what?

monicalosesweight

http://www.livestrong.com/article/388417-signs-of-low-potassium-levels/

This is an interesting article - it claims we need 4700 mg of potassium per day as adults. I know I was having leg cramps and my mom said it might be the cause so I took supplements for a few days and it did go away. As to how to get that much potassium? That's a pretty darn good question.

I found this one...

http://www.livestrong.com/article/544195-canned-pumpkin-and-potassium/

It mentions pumpkin, plantains, spinach and a variety of other sources but you'd have to eat tons to get to that point. Hmm. I suspect it's unrealistic. I looked at the list and I don't see myself eating from these sources constantly.

Here's a quote from the webpage:

"Sweet potatoes, white potatoes, beet greens and tomato paste are among the foods richest in potassium. Other good sources of the mineral include white beans, clams, yogurt, prune juice, carrot juice, molasses, fish, soybeans, winter squash, bananas, milk, spinach, dried fruit, legumes, pork, plantains and orange juice."

kchang77

Check out V8 Hot and Spicy low sodium juice... 1000 mg per 8 oz serving. I love the stuff.

Doberdawn

http://www.livestrong.com/article/388417-signs-of-low-potassium-levels/

This is an interesting article - it claims we need 4700 mg of potassium per day as adults. I know I was having leg cramps and my mom said it might be the cause so I took supplements for a few days and it did go away. As to how to get that much potassium? That's a pretty darn good question.

I found this one...

http://www.livestrong.com/article/544195-canned-pumpkin-and-potassium/

It mentions pumpkin, plantains, spinach and a variety of other sources but you'd have to eat tons to get to that point. Hmm. I suspect it's unrealistic. I looked at the list and I don't see myself eating from these sources constantly.

Here's a quote from the webpage:

"Sweet potatoes, white potatoes, beet greens and tomato paste are among the foods richest in potassium. Other good sources of the mineral include white beans, clams, yogurt, prune juice, carrot juice, molasses, fish, soybeans, winter squash, bananas, milk, spinach, dried fruit, legumes, pork, plantains and orange juice."

Supplements only have about 100 mg. Today, I ate spinach, dried fruit,, fresh squeezed orange juice & fish. All items from that list & I was 2000mg low.

ValerieMartini2Olives

From my diary on Tuesday. 3329 mg potassium (2300/calorie day)

Smoothie made with orange juice, a banana, some strawberries, and a slice of kiwi = 1218.30
Two eggs = 100
Homemade pancakes with sugar free syrup = 293.7
Grape tomatoes = 355
2 servings of homemade beef stew = 184.9
Rice Krispies cereal with half glass soymilk = 206.4
2 servings of homemade beef stew with some oyster crackers = 209.9
Grape tomatoes and baby carrots and light buttermilk ranch dressing = 400.7
Glass of soymilk = 360

monicalosesweight

http://www.foodnavigator-usa.com/Science/Potassium-and-sodium-targets-are-incompatible-warns-academic

This article claims the FDA is nuts in trying to require these amounts along with sodium targets. Apparently, many of the items needed to hit one target (potassium) are incredibly high in sodium. I suspect you're right. This is a ridiculous target.

I for one am not going to bother. I'll just use my low sodium salt that includes potassium and I'll try adding in some fruits, veggies...where ever...but I'm not going to even bother trying. The planning involved to pull this off regularly is nuts.

CoachReddy

that's actually even too low. the FDA recommends 4,700/day

veggies veggies veggies! with every meal! I still don't usually reach 4,700 - but I'm routinely over 3,000

CoachReddy

Coconut Water will help too. 700mg/11 oz can/box/bottle whatever you wanna call that little thing. :P

monicalosesweight

You'll find this pretty funny:

http://www.nutrientsfromdiet.com/docs/WhatistheRDA.pdf

I have no idea how accurate this is but the source is this group that deals with nutrients. You can remove the /doc/What....rest of it and you'll see the original.

Basically, I'm going to just keep up a good variety. I think reaching that daily is impossible to plan.

Monica

FDA Document - Shows some items and the potassium counts but boy...you'd have to eat tons and tons...I think I'll ignore their advice. Heck, they still are fixing the food pyramid and haven't gotten that right.

http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/DBrief/10_potassium_intake_0910.pdf