Git yer Potassium Up!
Replies
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pierinifitness wrote: »I've discovered boiled potatoes, refrigerated and eaten cold and naked the following day or later. There's a great food, for me, making me full and come at a low calorie count. Every time I eat them, I notice my potassium consumption recorded in MFP skyrockets. Therefore, they must be high in potassium.
Potatoes seem to be high on everyone’s list. I’ve been avoiding them for years because there starchy and carb heavy. I may give them another look.
There's nothing inherently bad about carbohydrates...they are just one of three macro-nutrients. Potatoes are actually pretty jam packed with nutrients.
A 213 gram potato has a mere 163 calories, 897 mg of potassium to 13 mg sodium, 37 g carbohydrates of which 4.7 grams are fiber, and 4.3 grams of protein. Also a good source of vitamin C and B-6, providing 70% and 30% RDA respectively. Provides for a respectable 12% RDA of magnesium and 9% RDA iron.8 -
I eat the yellow ones that I buy in a 5-lb. bag at Trader Joe's with 110 calories per potato according to the label. When I eat four of them, that's 440 calories and probably 440 calories that get me the fullest. It's all about fuel and full when working in the calories deficit zone. Need to go buy another 5-lbs. bag, I'm out.1
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Thanks @cwolfman13!0
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pierinifitness wrote: »I've discovered boiled potatoes, refrigerated and eaten cold and naked the following day or later. There's a great food, for me, making me full and come at a low calorie count. Every time I eat them, I notice my potassium consumption recorded in MFP skyrockets. Therefore, they must be high in potassium.
I thought I was the only weird one that like to eat cold potatoes
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pierinifitness wrote: »I've discovered boiled potatoes, refrigerated and eaten cold and naked the following day or later. There's a great food, for me, making me full and come at a low calorie count. Every time I eat them, I notice my potassium consumption recorded in MFP skyrockets. Therefore, they must be high in potassium.
I thought I was the only weird one that like to eat cold potatoes
Cold steak and potatoes are one of my favorite things in life.
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I'm actually over the new RDI (4700 mg) today, assuming I follow my planned meals exactly. Believe me, today is an anomaly; I'm more usually in the high 3000s. Here are my top potassium foods for the day, plus coffee and a gala apple with skin.
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sharondesfor935 wrote: »I'm actually over the new RDI (4700 mg) today, assuming I follow my planned meals exactly. Believe me, today is an anomaly; I'm more usually in the high 3000s. Here are my top potassium foods for the day, plus coffee and a gala apple with skin.
Good on you! 😊🤙🏼
Just screenshot that. Thanks!0 -
BTW, that's 5 oz white potato, 1/2 cup cannellini beans, my weird personal smoothie concoction with frozen kale, spinach, and mashed sweet potato, 2 cups spinach, 1.5 cups strawberries (they're getting mushy), 1 small zucchini. The seasoning I used on the baked zucchini had nutritional yeast as the main ingredient, which is why the potassium level is so high.1
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If you are concerned about your potassium based on your food diary, you can stop worrying. Potassium is not required on food labels, so it is missing from many/most MFP entries. If your doctor has told you that you need to increase potassium, you could ask for a referral to a registered dietician for guidance, based on the level of deficiency that needs to be corrected.3
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If you are concerned about your potassium based on your food diary, you can stop worrying. Potassium is not required on food labels, so it is missing from many/most MFP entries. If your doctor has told you that you need to increase potassium, you could ask for a referral to a registered dietician for guidance, based on the level of deficiency that needs to be corrected.
Why thank you! 😊0 -
A pound of round radishes is about 73 calories and a boatload of potassium. Boil up a bag, or roast them, they lose that strong peppery flavor when cooked.2
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spinach is a good one. I will throw it in everywhere when my husband is away, otherwise he freaks out that he has to look at spinach weirdo1
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AliNouveau wrote: »spinach is a good one. I will throw it in everywhere when my husband is away, otherwise he freaks out that he has to look at spinach weirdo
😆😜
I’m feeling collard greens of late. Never had ‘em, now I can’t get enough when I do.0 -
Blackstrap molasses, which I enjoy in my oatmeal, has 730mg per tablespoon, in the brand I prefer (. . . but it's an Evil Added Sugar, so others will tell you to avoid it
).
So eat the molasses straight. Sugar is intrinsic to the molasses, not added. It's only "added" if you add it something else, like oatmeal. (All the Food Evil comes from mixing things, like how water stops being water if you put a tea bag or a little caramel color and some carbon dioxide in it.) (Those little kids who don't want their mashed potatoes to touch their peas know what they're doing.) 2 -
Many things contain potassium that may not be listed in the info of their database item. I personally get more than enough potassium because I eat a lot of tomatoes. Most plants contain some, so if you eat a lot of vegetables, you're set. It's also in dairy, grains, fish, beans, meat... there are at least trace amounts of it in almost every food. If you're eating enough calories you most likely don't need to worry about potassium.2
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BattyKnitter wrote: »cmriverside wrote: »Any fruit, vegetable, dairy, bean/legume has potassium. You can also Google, "Potassium rich foods" for a definitive list.
As was stated upthread, the database doesn't necessarily have the potassium entered. Most of the database entries are User submitted and it isn't a labeling requirement.
I have vetted my foods. The foods I use on a regular basis I have checked the nutrition against the USDA database. I then entered the food myself and kept it private as one of MY FOODS. That way I have all the nutrition tracking entered the way I want it.
Can you use those foods you entered yourself and saved in my foods in the recipe builder? I use entries I've double checked but having to find them again every time I input a new recipe is a pain!
It's helpful to use a code on your privately entered foods. All of my foods start with SQ, so when I want to add one to a recipe I start my search keywords with that code and it comes up easily when the database is being stupid. When the database isn't being stupid, searching for the name of a food that I also have in my personal foods leads to my personal entry being at the top of the search list. 3 -
Susieq_1994 wrote: »BattyKnitter wrote: »cmriverside wrote: »Any fruit, vegetable, dairy, bean/legume has potassium. You can also Google, "Potassium rich foods" for a definitive list.
As was stated upthread, the database doesn't necessarily have the potassium entered. Most of the database entries are User submitted and it isn't a labeling requirement.
I have vetted my foods. The foods I use on a regular basis I have checked the nutrition against the USDA database. I then entered the food myself and kept it private as one of MY FOODS. That way I have all the nutrition tracking entered the way I want it.
Can you use those foods you entered yourself and saved in my foods in the recipe builder? I use entries I've double checked but having to find them again every time I input a new recipe is a pain!
It's helpful to use a code on your privately entered foods. All of my foods start with SQ, so when I want to add one to a recipe I start my search keywords with that code and it comes up easily when the database is being stupid. When the database isn't being stupid, searching for the name of a food that I also have in my personal foods leads to my personal entry being at the top of the search list.
Clever @Susieq_1994!0 -
Susieq_1994 wrote: »BattyKnitter wrote: »cmriverside wrote: »Any fruit, vegetable, dairy, bean/legume has potassium. You can also Google, "Potassium rich foods" for a definitive list.
As was stated upthread, the database doesn't necessarily have the potassium entered. Most of the database entries are User submitted and it isn't a labeling requirement.
I have vetted my foods. The foods I use on a regular basis I have checked the nutrition against the USDA database. I then entered the food myself and kept it private as one of MY FOODS. That way I have all the nutrition tracking entered the way I want it.
Can you use those foods you entered yourself and saved in my foods in the recipe builder? I use entries I've double checked but having to find them again every time I input a new recipe is a pain!
It's helpful to use a code on your privately entered foods. All of my foods start with SQ, so when I want to add one to a recipe I start my search keywords with that code and it comes up easily when the database is being stupid. When the database isn't being stupid, searching for the name of a food that I also have in my personal foods leads to my personal entry being at the top of the search list.
Clever @Susieq_1994!
Ha, thank you. Not necessarily clever, though; I've just been here for a while! Got the idea from someone else, but I don't remember who anymore. 1
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