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How to Eat For Your Daily Dose of Potassium

Bananas are great sources of potassium, but eating one of these yellow fruits won't be enough to supply your body with the recommended daily intake (RDI) of this important mineral. Every day, you need to make sure to get 4,200 mg of potassium for digestion, to maintain healthy blood pressure, to carry out muscle contractions, and also for proper nerve, kidney, and heart functions. Since potassium is found in so many nutritious foods, you shouldn't have any problems getting your RDI. If you're not sure you're hitting the mark, I made a chart of what I ate yesterday to consume my daily potassium. To see it,

.

Meal Food Potassium (mg)
Breakfast 6 oz. Stonyfield Farms low-fat vanilla yogurt 367
1 cup of GoLean Crunch cereal 300
1 small sliced banana 362
6 oz. orange juice 332
Lunch 2 outer leaves of romaine lettuce, chopped 140
8 baby carrots, sliced 190
1/2 cup sliced cucumber 76
1 small celery stalk, sliced 44
1/4 medium red pepper, diced 63
1 plum tomato, sliced 147
1/2 avocado 487
7 walnuts, chopped 123
1/2 cup garbanzo beans 206
25 raisins 24
Optional Snack
(for pre-workout)
4-oz. cup of lowfat cottage cheese 109
1/2 cup diced cantaloupe 208
Dinner 3 oz. grilled halibut 490
2 cups spinach, steamed 335
1 small baked sweet potato 285
Total potassium intake 4,288 mg

It really isn't that hard to get enough potassium, as long as you include a variety of fruits, veggies, and lean protein. If you're interested in knowing what other foods contain potassium, check out this list.

Source

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