Guest guest Posted January 13, 2006 Report Share Posted January 13, 2006 Eat Broccoli, tomatoes both very high in potassium. Jimi Potassium Q Ok I just started Phase 1 today. Had breakfast of eggs. One thing in this diet that bothers me, is how am I going to get my potassium? That's why I eat the Heart Healthy oatmeal, it's fortified with the right amount of potassium. I have a problem with not getting enough when I don't eat that. Banannas, oranges and cantalop are all high in it, but they are off limits. I can't take a multiple vitamin because they all contain either iodine, or green tea - I can't have either. Is there a veggie I'm missing? Sherry Please send your recipes for inclusion in the Files to the Moderator at: South-Beach-Diet-Getting-It-Right-owner Reminder: The South Beach Diet is not low-carb. Nor is it low-fat. The South Beach Diet teaches you to rely on the right carbs and the right fats-the good ones - and enables you to live quite happily without the bad carbs and bad fats. For more on this Way Of Eating please read " The South Beach Diet " by Arthur Agatston, MD. ISBN 1-57954-814-8 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2006 Report Share Posted January 13, 2006 I jsut did a google on Potassium and this was the most consise (?) thing I coud find. Basically I think if you eat a balanced diet ..you will be fine. MB WHAT ARE GOOD SOURCES OF POTASSIUM? FOOD SELECTED POTASSIUM SERVING SIZE PER SERVING(1) BREADS, CEREALS, AND OTHER GRAIN PRODUCTS Ready-to-eat cereals: Oat flakes, fortified with soy flour 1 ounce + 100-percent-bran cereals(2) 1 ounce ++ FRUITS Apricots: Dried, cooked, unsweetened 1/2 cup +++ Dried, uncooked 1/4 cup ++ Banana, raw 1 medium ++ Cantaloup, raw About 1/2 cup diced + Grapefruit juice: Canned or reconstituted frozen, unsweetened 3/4 cup + Fresh 3/4 cup + Honeydew melon, raw About 3/4 cup diced + Melon balls (cantaloup and honeydew), frozen, unsweetened 1/2 cup + Nectarine, raw 1 medium + Orange juice: Canned 3/4 cup + Fresh or reconstituted frozen, unsweetened 3/4 cup ++ Peaches: Dried, cooked, unsweetened 1/2 cup ++ Dried, uncooked 1/4 cup ++ Pears, dried, cooked, unsweetened 1/2 cup + Pomegranate, raw 1 medium ++ Prunes, dried, cooked, unsweetened 1/2 cup ++ Prune juice, unsweetened 1/2 cup ++ Raisins 1/4 cup + Watermelon, raw About 1 3/4 cups diced + VEGETABLES Artichoke, globe (french), cooked 1 medium + Asparagus, cooked 1/2 cup + Beans: Green, cooked 1/2 cup + Lima, cooked 1/2 cup +++ Cauliflower, cooked 1/2 cup + Chard, cooked 1/2 cup ++ Corn, cooked 1/2 cup + Jerusalem artichoke, raw 1/2 cup + Mushrooms, cooked 1/2 cup + Parsnips, cooked 1/2 cup + Peas, green, cooked 1/2 cup + Plantain, green or ripe, boiled 1 medium +++ Potato: Baked or boiled, with skin 1 medium +++ Baked or boiled, without skin 1 medium ++ Pumpkin, cooked 1/2 cup ++ Rutabaga, cooked 1/2 cup + Spinach, cooked 1/2 cup ++ Squash, winter, cooked, mashed 1/2 cup +++ Sweetpotato: Baked 1 medium ++ Boiled 1 medium + Tomatoes: Raw 1 medium + Stewed 1/2 cup ++ Tomato juice, canned 3/4 cup ++ Tomato-vegetable juice or tomato juice cocktail, canned 3/4 cup ++ MEAT, POULTRY, FISH, AND ALTERNATES Meat and Poultry Beef: Brisket, braised, lean only 3 ounces + Ground; extra lean, lean, or regular; baked or broiled 1 patty + Pot roast, braised, lean only 3 ounces + Roast, rib, roasted, lean only 3 ounces + Shortribs, braised, lean only 3 ounces + Steak, lean only: Baked or broiled 3 ounces + Braised 3 ounces + Stew meat, simmered, lean only 3 ounces + Chicken, without skin: Breast, broiled or roasted 1/2 breast + Leg (thigh and drumstick), broiled or roasted 1 leg + Cornish hen, roasted, without skin 1/2 hen + Ham, roasted, lean only: Fresh 3 ounces + Smoked or cured 3 ounces + Lamb, lean only: Chop, shoulder; baked, braised, or broiled 1 chop + Roast, leg or shoulder, roasted 3 ounces + Pork: Chop, baked or broiled, lean only 1 chop + Cutlet or steak, baked or broiled, lean only 1 cutlet ++ Ground, cooked 3 ounces + Roast, roasted, lean only: Loin 3 ounces + Shoulder 3 ounces + Turkey, light or dark meat, roasted, without skin 3 ounces + Veal, lean only: Chop, braised 1 chop + Cutlet or steak, pan broiled 1 cutlet ++ Roast, leg, roasted 3 ounces + Fish and Seafood Carp, catfish, flounder, or mullet; baked or broiled 3 ounces ++ Haddock, mackerel, or porgy; baked or broiled 3 ounces + Clams: Canned, drained 3 ounces + Steamed or boiled 3 ounces + Cod, croaker, pompano, or trout; baked or broiled 3 ounces ++ Crabmeat, steamed 3 ounces + Lobster, steamed or boiled 3 ounces + Mussels, steamed, boiled, or poached 3 ounces + Ocean perch, perch, pike, sea bass, or whiting; baked or broiled 3 ounces + Oysters: Canned, undrained 3 ounces + Steamed 3 ounces + Salmon: Baked or broiled 3 ounces + Steamed, poached, or canned; drained 3 ounces + Scallops: Baked or broiled 3 ounces + Boiled or steamed 3 ounces + Swordfish steak, baked or broiled 3 ounces + Tuna, canned, drained 3 ounces + Dry Beans, Peas, and Lentils Beans, cooked: Bayo, black, brown, or red kidney 1/2 cup ++ Calico, chickpeas (garbanzo beans), mung, or pinto 1/2 cup + Lima, soybeans, or white 1/2 cup ++ Lentils, cooked 1/2 cup ++ Peas, split, green or yellow, cooked 1/2 cup ++ Soy milk (not baby formula) 1 cup + MILK, CHEESE, AND YOGURT Milk: Buttermilk 1 cup ++ Chocolate, made with whole or skim milk 1 cup ++ Skim 1 cup ++ Whole or lowfat 1 cup ++ Milk-based fruit drinks 1 cup +++ Yogurt: Flavored, made with lowfat milk 8 ounces ++ Frozen 8 ounces ++ Fruit, made with lowfat or nonfat milk 8 ounces ++ Plain: Made with whole milk 8 ounces ++ Made with lowfat milk 8 ounces +++ (1) A selected serving size contains at least - Potassium Q Ok I just started Phase 1 today. Had breakfast of eggs. One thing in this diet that bothers me, is how am I going to get my potassium? That's why I eat the Heart Healthy oatmeal, it's fortified with the right amount of potassium. I have a problem with not getting enough when I don't eat that. Banannas, oranges and cantalop are all high in it, but they are off limits. I can't take a multiple vitamin because they all contain either iodine, or green tea - I can't have either. Is there a veggie I'm missing? Sherry Please send your recipes for inclusion in the Files to the Moderator at: South-Beach-Diet-Getting-It-Right-owner Reminder: The South Beach Diet is not low-carb. Nor is it low-fat. The South Beach Diet teaches you to rely on the right carbs and the right fats-the good ones - and enables you to live quite happily without the bad carbs and bad fats. For more on this Way Of Eating please read " The South Beach Diet " by Arthur Agatston, MD. ISBN 1-57954-814-8 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2006 Report Share Posted January 13, 2006 Thanks MB. I typically eat many of these foods, so I don't know what my problem with absorbing potassium is. Something to bring up at my next doctor's visit I geuss. It's good to know there are so many choices. > > I jsut did a google on Potassium and this was the most consise (?) thing I coud find. Basically I think if you eat a balanced diet ..you will be fine. > > MB > > > > WHAT ARE GOOD SOURCES OF POTASSIUM? > > FOOD SELECTED POTASSIUM SERVING SIZE PER SERVING(1) > > BREADS, CEREALS, AND OTHER GRAIN PRODUCTS > > Ready-to-eat cereals: Oat flakes, fortified with soy flour 1 ounce + 100-percent-bran cereals(2) 1 ounce ++ > > FRUITS > > Apricots: Dried, cooked, unsweetened 1/2 cup +++ Dried, uncooked 1/4 cup ++ Banana, raw 1 medium ++ Cantaloup, raw About 1/2 cup diced + Grapefruit juice: Canned or reconstituted frozen, unsweetened 3/4 cup + Fresh 3/4 cup + Honeydew melon, raw About 3/4 cup diced + Melon balls (cantaloup and honeydew), frozen, unsweetened 1/2 cup + Nectarine, raw 1 medium + Orange juice: Canned 3/4 cup + Fresh or reconstituted frozen, unsweetened 3/4 cup ++ Peaches: Dried, cooked, unsweetened 1/2 cup ++ Dried, uncooked 1/4 cup ++ Pears, dried, cooked, unsweetened 1/2 cup + Pomegranate, raw 1 medium ++ Prunes, dried, cooked, unsweetened 1/2 cup ++ Prune juice, unsweetened 1/2 cup ++ Raisins 1/4 cup + Watermelon, raw About 1 3/4 cups diced + > > VEGETABLES > > Artichoke, globe (french), cooked 1 medium + Asparagus, cooked 1/2 cup + Beans: Green, cooked 1/2 cup + Lima, cooked 1/2 cup +++ Cauliflower, cooked 1/2 cup + Chard, cooked 1/2 cup ++ Corn, cooked 1/2 cup + Jerusalem artichoke, raw 1/2 cup + Mushrooms, cooked 1/2 cup + Parsnips, cooked 1/2 cup + Peas, green, cooked 1/2 cup + Plantain, green or ripe, boiled 1 medium +++ Potato: Baked or boiled, with skin 1 medium +++ Baked or boiled, without skin 1 medium ++ Pumpkin, cooked 1/2 cup ++ Rutabaga, cooked 1/2 cup + Spinach, cooked 1/2 cup ++ Squash, winter, cooked, mashed 1/2 cup +++ Sweetpotato: Baked 1 medium ++ Boiled 1 medium + Tomatoes: Raw 1 medium + Stewed 1/2 cup ++ Tomato juice, canned 3/4 cup ++ Tomato- vegetable juice or tomato juice cocktail, canned 3/4 cup ++ > > MEAT, POULTRY, FISH, AND ALTERNATES > > Meat and Poultry Beef: Brisket, braised, lean only 3 ounces + Ground; extra lean, lean, or regular; baked or broiled 1 patty + Pot roast, braised, lean only 3 ounces + Roast, rib, roasted, lean only 3 ounces + Shortribs, braised, lean only 3 ounces + Steak, lean only: Baked or broiled 3 ounces + Braised 3 ounces + Stew meat, simmered, lean only 3 ounces + Chicken, without skin: Breast, broiled or roasted 1/2 breast + Leg (thigh and drumstick), broiled or roasted 1 leg + Cornish hen, roasted, without skin 1/2 hen + Ham, roasted, lean only: Fresh 3 ounces + Smoked or cured 3 ounces + Lamb, lean only: Chop, shoulder; baked, braised, or broiled 1 chop + Roast, leg or shoulder, roasted 3 ounces + Pork: Chop, baked or broiled, lean only 1 chop + Cutlet or steak, baked or broiled, lean only 1 cutlet ++ Ground, cooked 3 ounces + Roast, roasted, lean only: Loin 3 ounces + Shoulder 3 ounces + Turkey, light or dark meat, roasted, without skin 3 ounces + Veal, lean only: Chop, braised 1 chop + Cutlet or steak, pan broiled 1 cutlet ++ Roast, leg, roasted 3 ounces + > > Fish and Seafood Carp, catfish, flounder, or mullet; baked or broiled 3 ounces ++ Haddock, mackerel, or porgy; baked or broiled 3 ounces + Clams: Canned, drained 3 ounces + Steamed or boiled 3 ounces + Cod, croaker, pompano, or trout; baked or broiled 3 ounces ++ Crabmeat, steamed 3 ounces + Lobster, steamed or boiled 3 ounces + Mussels, steamed, boiled, or poached 3 ounces + Ocean perch, perch, pike, sea bass, or whiting; baked or broiled 3 ounces + Oysters: Canned, undrained 3 ounces + Steamed 3 ounces + Salmon: Baked or broiled 3 ounces + Steamed, poached, or canned; drained 3 ounces + Scallops: Baked or broiled 3 ounces + Boiled or steamed 3 ounces + Swordfish steak, baked or broiled 3 ounces + Tuna, canned, drained 3 ounces + > > Dry Beans, Peas, and Lentils Beans, cooked: Bayo, black, brown, or red kidney 1/2 cup ++ Calico, chickpeas (garbanzo beans), mung, or pinto 1/2 cup + Lima, soybeans, or white 1/2 cup ++ Lentils, cooked 1/2 cup ++ Peas, split, green or yellow, cooked 1/2 cup ++ Soy milk (not baby formula) 1 cup + > > MILK, CHEESE, AND YOGURT > > Milk: Buttermilk 1 cup ++ Chocolate, made with whole or skim milk 1 cup ++ Skim 1 cup ++ Whole or lowfat 1 cup ++ Milk-based fruit drinks 1 cup +++ Yogurt: Flavored, made with lowfat milk 8 ounces ++ Frozen 8 ounces ++ Fruit, made with lowfat or nonfat milk 8 ounces ++ Plain: Made with whole milk 8 ounces ++ Made with lowfat milk 8 ounces +++ > > (1) A selected serving size contains at least - > > Potassium Q > > > Ok I just started Phase 1 today. Had breakfast of eggs. One thing in > this diet that bothers me, is how am I going to get my potassium? > That's why I eat the Heart Healthy oatmeal, it's fortified with the > right amount of potassium. I have a problem with not getting enough > when I don't eat that. Banannas, oranges and cantalop are all high in > it, but they are off limits. I can't take a multiple vitamin because > they all contain either iodine, or green tea - I can't have either. > Is there a veggie I'm missing? > > Sherry > > > > > > Please send your recipes for inclusion in the Files to the Moderator at: > South-Beach-Diet-Getting-It-Right-owner > > Reminder: The South Beach Diet is not low-carb. Nor is it low- fat. The South Beach Diet teaches you to rely on the right carbs and the right fats-the good ones - and enables you to live quite happily without the bad carbs and bad fats. > > For more on this Way Of Eating please read " The South Beach Diet " by Arthur Agatston, MD. ISBN 1-57954-814-8 > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2006 Report Share Posted January 13, 2006 Actually, those fruits are not necessarily the best sources of potassium (half a cantaloupe offers around 975mg, but that's an awful lot to eat!) -- there are better sources. Beans and greens are top dog in the potassium world, and seeds/nuts are good as well. Many products are fortified with potassium as well -- take yogurt for example, commonly fortified with around 600mg in an 8oz cup Almonds -- 1oz yields 211mg Raisins -- 1/2 cup has 598mg Sunflower Seeds -- 1oz has 241mg Artichoke -- 1 medium sized has 425mg Lima Beans -- 1/2 cup has 478mg Acorn Squash -- 1/2 cup (cubes) has 448mg Spinach -- 1/2 cup has 419mg Soybeans -- 1/2 cup has 485mg White beans -- 1/2 cup has about 600mg During P2, you can also hit sweet potatoes up for around 700mg in a single sitting. When I cook up soups and such, I use Morton's no-salt to add potassium content and a bit of flavor. Although it tastes terrible plain, when you cook with it it works out. The average no-salt is potassium chloride (KCl). Give http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm a read for some additional information on common nutrient sources. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2006 Report Share Posted January 13, 2006 Wow yogurt and white beans are loaded. I think I usually took in around 660 in the morning oatmeal because I added raisins. That's the majic number. Looks like yogurt will get me there while being Phase 1 compliant. > > Actually, those fruits are not necessarily the best sources of potassium > (half a cantaloupe offers around 975mg, but that's an awful lot to eat!) -- > there are better sources. Beans and greens are top dog in the potassium > world, and seeds/nuts are good as well. Many products are fortified with > potassium as well -- take yogurt for example, commonly fortified with around > 600mg in an 8oz cup > > Almonds -- 1oz yields 211mg > Raisins -- 1/2 cup has 598mg > Sunflower Seeds -- 1oz has 241mg > Artichoke -- 1 medium sized has 425mg > Lima Beans -- 1/2 cup has 478mg > Acorn Squash -- 1/2 cup (cubes) has 448mg > Spinach -- 1/2 cup has 419mg > Soybeans -- 1/2 cup has 485mg > White beans -- 1/2 cup has about 600mg > > During P2, you can also hit sweet potatoes up for around 700mg in a single > sitting. > > When I cook up soups and such, I use Morton's no-salt to add potassium > content and a bit of flavor. Although it tastes terrible plain, when you > cook with it it works out. The average no-salt is potassium chloride (KCl). > > Give > http://www.health.gov/dietaryguidelines/dga2005/document/html/appendi xB.htm > a read for some additional information on common nutrient sources. > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2006 Report Share Posted January 13, 2006 Tomatoes! :-) Sherry hary722001@...> wrote: Ok I just started Phase 1 today. Had breakfast of eggs. One thing in this diet that bothers me, is how am I going to get my potassium? That's why I eat the Heart Healthy oatmeal, it's fortified with the right amount of potassium. I have a problem with not getting enough when I don't eat that. Banannas, oranges and cantalop are all high in it, but they are off limits. I can't take a multiple vitamin because they all contain either iodine, or green tea - I can't have either. Is there a veggie I'm missing? Sherry Please send your recipes for inclusion in the Files to the Moderator at: South-Beach-Diet-Getting-It-Right-owner Reminder: The South Beach Diet is not low-carb. Nor is it low-fat. The South Beach Diet teaches you to rely on the right carbs and the right fats-the good ones - and enables you to live quite happily without the bad carbs and bad fats. For more on this Way Of Eating please read " The South Beach Diet " by Arthur Agatston, MD. ISBN 1-57954-814-8 Quote Link to comment Share on other sites More sharing options...
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