{"id":24470,"date":"2019-08-29T09:54:35","date_gmt":"2019-08-29T16:54:35","guid":{"rendered":"https:\/\/medfitnetwork.org\/public\/?p=24470"},"modified":"2019-08-29T12:52:37","modified_gmt":"2019-08-29T19:52:37","slug":"dont-just-eat-banana-potassium-needs","status":"publish","type":"post","link":"https:\/\/medfitnetwork.org\/public\/all-mfn\/dont-just-eat-banana-potassium-needs\/","title":{"rendered":"Don&#8217;t just eat a banana for your potassium needs!"},"content":{"rendered":"<p>Potassium helps the body run better. It helps optimize heart health, blood pressure, hydration, skin, metabolism and so much more.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-24473\" src=\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2019\/08\/potassium-1024x683.jpg\" alt=\"\" width=\"400\" height=\"267\" srcset=\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2019\/08\/potassium-1024x683.jpg 1024w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2019\/08\/potassium-300x200.jpg 300w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2019\/08\/potassium-768x512.jpg 768w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2019\/08\/potassium-600x400.jpg 600w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2019\/08\/potassium-400x266.jpg 400w, https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2019\/08\/potassium.jpg 1200w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>So getting enough is pretty important. But most adults (90%) don&#8217;t meet the daily adequate intake. So let&#8217;s look at ways to get in enough potassium.<\/p>\n<p>You need more than a banana to meet your potassium needs. Most adults need between 2300-3400mg\/day (pregnant women and some other factors increase potassium needs).<\/p>\n<p>Getting in enough potassium can be deliciously easy!<\/p>\n<p>Here are some of our favorite ways (excerpted from\u00a0<a href=\"https:\/\/thebetternutritionprogram.com\/product\/better-menu-potassium\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/thebetternutritionprogram.com\/product\/better-menu-potassium\/&amp;source=gmail&amp;ust=1567170615563000&amp;usg=AFQjCNGDBJSpl5rcJ8JLOMU2LxdUEFI8qg\">the better nutrition potassium menu<\/a>)<\/p>\n<h4><strong>Salmon Poke Bowl<\/strong><\/h4>\n<ul>\n<li>3 oz salmon (308 mg)<\/li>\n<li>1\u20442 cup cooked brown rice (77 mg)<\/li>\n<li>1\u20444 avocado (245 mg)<\/li>\n<li>1\u20444 cup edamame (169 mg)<\/li>\n<li>1\u20444 cup cucumber (38 mg)<\/li>\n<li>2 tbsp. seaweed (9 mg)<\/li>\n<li>1 tbsp. pumpkin seeds (130 mg)<\/li>\n<\/ul>\n<p><strong>Total potassium:<\/strong> 976 mg<\/p>\n<h4><strong>Stuffed Squash<\/strong><\/h4>\n<ul>\n<li>1\u20442 acorn squash (748 mg)<\/li>\n<li>1\u20444 cup lentils (182 mg)<\/li>\n<li>1\u20442 cup boiled spinach (419 mg)<\/li>\n<li>1\u20442 cup white mushrooms (111 mg)<\/li>\n<li>1 garlic clove (12 mg)<\/li>\n<li>2 tbsp. parmesan (36 mg)<\/li>\n<\/ul>\n<p><strong>Total potassium:<\/strong> 1508 mg<\/p>\n<h4><strong>Almond Butter Banana Green Smoothie<\/strong><\/h4>\n<ul>\n<li>1\u20442 medium frozen banana (210 mg)<\/li>\n<li>1 cup cauliflower, frozen (320 mg)<\/li>\n<li>1 cup coconut water (600 mg)<\/li>\n<li>2 tbsp. almond butter (240 mg)<\/li>\n<\/ul>\n<p><strong>Total potassium:<\/strong> 1370 mg<\/p>\n<p>Because labs don&#8217;t tell you if your body gets an optimal amount of potassium daily, practitioners and their patients\u00a0<a href=\"https:\/\/thebetternutritionprogram.com\/product\/better-nutrition-potassium-evaluation\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/thebetternutritionprogram.com\/product\/better-nutrition-potassium-evaluation\/&amp;source=gmail&amp;ust=1567170615563000&amp;usg=AFQjCNG7ybsaSc3jD-TFPD_PIs94v8FXng\">should use the better potassium evaluation<\/a>\u00a0to see if their current intake gives the body enough potassium.<\/p>\n<p>You should\u00a0<i>not\u00a0<\/i>meet most of your potassium intake with supplements. Anything above 200mg of potassium should be approved by your practitioner (and any supplements should be shared with your practitioners).<\/p>\n<p>If you are on a medication that affects potassium or are diagnosed with kidney issues, you should discuss your specific potassium needs with your practitioners.<\/p>\n<hr \/>\n<p><em>Reprinted with permission.<\/em><\/p>\n<p><em>Ashley\u00a0Koff RD is your better health enabler. For decades, Koff has helped thousands get and keep better health by learning to make their better not perfect nutrition choices more often. A go-to nutrition expert for the country\u2019s leading doctors, media, companies and non-profit organizations, Koff regularly shares her Better Nutrition message with millions on national and local television, magazines and newspapers. Visit her website at\u00a0<a href=\"https:\/\/www.ashleykoffapproved.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">ashleykoffapproved.com<\/a>.\u00a0Ashley is also available for\u00a0<a href=\"https:\/\/www.ashleykoffapproved.com\/contact-us\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutritional consultations<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Potassium helps the body run better. It helps optimize heart health, blood pressure, hydration, skin, metabolism and so much more. So getting enough is pretty important. But most adults (90%) don&#8217;t meet the daily adequate intake. So let&#8217;s look at ways to get in enough potassium&#8230;.<\/p>\n","protected":false},"author":200,"featured_media":24472,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[139],"class_list":["post-24470","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-mfn","tag-nutrition"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/posts\/24470","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/users\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/comments?post=24470"}],"version-history":[{"count":0,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/posts\/24470\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/media\/24472"}],"wp:attachment":[{"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/media?parent=24470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/categories?post=24470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medfitnetwork.org\/public\/wp-json\/wp\/v2\/tags?post=24470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}