increasing my potassium intake

When I have a detailed look at my food record, I see that I am rarely getting the recommended amount of potassium during the day (although there is no specific daily recommendation, I have see values ranging from 3500-4700 mg per day).

choose foods rich in Potassium (K)
choose foods rich in Potassium (K)

Potassium (chemical symbol ‘K’) is a mineral required by the body.  The  Dieticians of Canada ( list the befits of Potassium:

  1. regulates blood pressure ( I take medications to control high blood pressure)
  2. keeps fluids balanced between tissues and blood
  3. allows nerves and muscles to work together

what did I eat?
what foods do I need to eat to increase my Potassium???

Since the body does not manufacture Potassium, it needs to obtain Potassium from the food we eat.

Foods rich in Potassium include:

  • bananas, papaya, sweet potato
  • dark leafy greens
  • avocado
  • prune juice, tomato juice, orange juice
  • milk, yogurt
  • dried beans such as navy, pinto and black beans, chickpeas, lentils
  • beef, pork, fish
  • nuts and seeds

Think ORANGE – oranges, cantaloupe, apricots, peaches, sweet potato!!!

So, in order to increase the Potassium in my diet, I am going to do the following:

  1. put sweet potato, cantaloupe, dried apricots, spinach, avocado, prune juice and sunflower seeds on my shopping list
  2. have an occasional banana (my husband likes bananas and we always have them on hand)
  3. continue to include nuts as a source of protein in my breakfast
  4. report on my daily potassium intake for one week (to keep track, I use MyFitnessPal‘  (


Best always, Alexandra



protein for breakfast – results

Increasing the amount of protein I am eating for breakfast turned out to be an easy challenge.  I like to be told I have to eat something.  I looked forward to adding a scoop of almonds to my cereal, and eating Greek yogurt is never a hardship!  During this time, I think I tended to eat less later in the day and this could be due to feeling less hungry as a result of protein intake with breakfast.


Best always (and Merry Christmas!!!!)



protein for breakfast

Another short-term goal!

Goal #8: To eat a serving of protein with breakfast each morning.

I always eat breakfast.  I usually have toast or cereal, milk, and fruit.  Sometimes I have protein.  Sometimes just carbohydrates ….

I know that adding protein to my diet early in the day helps get my metabolism going, and provides the building blocks for muscle.  It also gives me energy and makes me feel full for longer.

I have to take some cautions with proteins since I have gout.  Too much protein can aggravate this condition.  A flare-up for me means very painful toes for a few days.

Examples of protein for breakfast:

  • peanut butter
  • Greek yogurt
  • kippered snacks (my Dad often ate fish with breakfast)
  • almonds or other tree nuts
  • cottage cheese
  • eggs ( usually in an omelet with red peppers and onions)

Here is the scrapbook page I will use to keep track of my progress:


Do you eat protein with your breakfast???

Best always, Alexandra