Sometimes you just can’t avoid the headlines of the day.


As time passes by (can you believe it is September?) things change and stay the same… 

As our bodies age, and maturity takes on a new meaning, we learn things we realistically wish we didn’t have to learn about our selves. 

Amongst all this learning is that great food is a way to a healthy, happy, and a joy filled mouth (life)! 

Recently I realized my diet and myself might need more potassium. Turns out depending on which way you turn (click in modern day terms) we either get plenty from our diets, or we are way under our need for daily allotment. 

I went with way under and have been adding potassium filled ingredients to my diet. 

We all think of bananas, though did you know that a baked potato has 4 times the amount of potassium? 

In a medium banana there is about 425 milligrams of potassium, about 12% of the daily 3,500 mg you need. 

A baked potato has 1600 mg., a commercial sweet potato 1100, organically grown can be more than a baked potato. 

Half a Haas avocado has 345 mg. 

1/2 cup of cooked lentils has 336 mg. 

A cup of spinach has 167 mg. 

A 200 g steak has 732 mg. 

28 g of chocolate has 158 mg. (11 bars would meet your daily requirement) 

Eating more steak of course is ideal, though not ideal for the planet, the wallet, and a myriad of other reasons including your cholesterol and salt intake (because what’s a steak without salt) … 

As I discovered, my diet, after I had cut out the NY steak I had everyday a couple of years ago, I needed to adjust my foods to up my daily potassium intake. 

Why we need potassium in our diet is for some things that might matter to you … heart stuff, to lower your blood pressure, digestion and stave off constipation. Not just age related, it is important to being healthy. 

From “Potassium is an essential mineral that is needed by all tissues in the body. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. Potassium is found naturally in many foods and as a supplement. Its main role in the body is to help maintain normal levels of fluid inside our cells. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium also helps muscles to contract and supports normal blood pressure.” 

I am not a big fan of diet via pills and I try to eat my way to healthiness. So, I am thinking potassium foods! 

Turns out a lot of foods have potassium and if you have potential kidney issues, a restricted potassium diet is important to adhere too. And too much potassium is not good as well… it is so confusing, really. 

At the end of the day you probably already have enough potassium in your diet. Turns out I do. And now that I know which foods can help me with my potassium intake, my meals are more exciting! 

My conclusion is that best way to get more potassium in your diet is with banana boats and s’mores… or not.