High Potassium Eating

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1 High Eating Why is eating a high potassium diet important? is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in your body to make the heart beat, to build protein and muscle, to make energy from food and to help kidneys work. -rich foods maintain your body s potassium levels. Depending on your age, aim for a daily intake of: Age group (years) Recommended Intake (mg/day) > Pregnancy (all age groups) 4700 Breastfeeding (all age groups) 500 Your Doctor will closely watch the potassium level in your blood. He will tell you if you need to eat more or less high potassium foods. You may need more potassium if you: take certain medications such as some types of diuretics (water pills). are losing too much potassium through urine, sweat or diarrhea. have high blood pressure. 203 Province English of Literature British Columbia. Title All rights reserved. 200 Dietitians of Canada. All rights reserved. Updated: May 0, 200 Updated:

2 The "Steps You can Take" section below has lists of high potassium foods to help you increase your daily potassium intake. To increase potassium in your diet, choose potassium-rich foods most often. Choose a variety of foods from each of the four food groups to meet your potassium needs. Vegetables and Fruit Choose 7-0 servings of vegetables and fruits per day. VEGETABLES: High (>200mg per serving) Beets, boiled Broccoli, cooked Brussels sprouts, boiled Chard, boiled Kohlrabi, raw Parsnips, boiled Peas, green, boiled Potato, baked, with skin Potato, baked, no skin Potato, boiled Potato, mashed with 2% milk Pumpkin, boiled Snow peas, boiled Spinach, frozen, unprepared Spinach, frozen, boiled Squash, winter, all varieties, boiled Sweet potato, baked in skin & removed Tomato, raw, diced Tomato juice Tomato paste, canned Province English of Literature British Columbia. Title All rights reserved. 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

3 VEGETABLES: High (>200mg per serving) Tomato puree, canned Tomato sauce Vegetable juice cocktail, canned VEGETABLES: Medium (0-200mg per serving) Artichoke, marinated Asparagus,raw Broccoli, raw Beans, snap, all varieties, frozen, boiled Carrots, raw Cauliflower, raw Celery, raw Corn Daikon, raw Fennel, raw Kale, raw Lettuce, looseleaf, raw Lettuce, butterhead, shredded Mushrooms, canned Mushrooms, white, raw Mustard greens, boiled Onions, boiled Peas, green, raw Pepper, sweet, raw Radishes, raw Sauerkraut, canned, low sodium Spinach, raw Squash, summer, all varieties, boiled Turnip, boiled Water chestnuts, Chinese, raw Two hearts 6 spears medium medium stalk ear or 25 ml 250 ml ( cup) 250 ml ( cup) 3 medium 250 ml ( cup) 250 ml ( cup) Province English of Literature British Columbia. Title All rights reserved. 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

4 FRUITS: High (>200 mg per serving) Apricots, dried Apricots, raw Avocado Banana Cantaloupe Figs, raw Grapefruit juice Guava Honeydew melon Kiwifruit Nectarine Orange juice, from concentrate Orange Prune juice Raisins 3 whole 3 fruits ¼ whole medium 2 fruit large fruit medium FRUITS: Medium (0-200 mg per serving) Apple juice Apple Apricots, canned (solid liquid) Blackberries, raw Cherries, sour, canned (solid liquid) Cherries, sweet, raw Coconut, dried, shredded Coconut water Currants, raw Dates Fruit cocktail, canned (solid liquid) Figs, dried Grapes, red or green Grape juice, canned or bottled Grapefruit, all varieties Lemon juice, canned or bottled medium fruit 0 each 3 2 fruit ½ Province English of Literature British Columbia. Title All rights reserved. 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

5 FRUITS: Medium (0-200 mg per serving) Lychee, raw Mango Mandarin orange or tangerine Papaya Peaches, canned Peach Pear, Asian Pear, raw, with skin Prunes Pineapple, canned (solid liquid) Plums Pomegranate Raspberries, frozen Rhubarb, raw Strawberries, raw or frozen 0 medium medium medium medium 3 fruits fruit ½ fruit Grain Products As part of a healthy eating plan, choose 6-8 servings from the Grain Products group each day. Choose whole grain breads and cereals most often. GRAIN PRODUCTS: Medium and High Quinoa, cooked All (00%) Bran cereals Bran flakes cereals Oat bran, hot cereal, prepared Oatmeal, instant 30g (¾ cup) 75 ml (3/4 cup) package Province English of Literature British Columbia. Title All rights reserved. 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

6 Milk and Alternatives Choose 2-3 servings each day. Milk and yogurt are better sources of potassium than cheese. MILK AND ALTERNATIVES: Medium and High Malted milk or Ovaltine made with milk Chocolate milk, % M.F. Milk or Buttermilk, % M.F. Yogurt, plain, % M.F. Yogurt, fruit flavoured Cottage cheese, % M.F. 250 ml ( cup) 250 ml ( cup) 250 ml ( cup) 75 grams (¾ cup) 75 grams (¾ cup) Meat and Alternatives Choose 2-3 servings per day. Select lean meats and alternatives more often. Beans and lentils are better sources of potassium than meat, poultry and fish. Choose vegetarian options more often. MEAT AND ALTERNATIVES: Medium and High Beans and Lentils Baked beans, canned in tomato sauce Kidney, navy, black or Pinto beans, cooked Lentils, cooked Fava beans or chickpeas, cooked Tofu, firm Tofu, extra firm Tofu, soft Nuts and Seeds Almonds, dry roasted Cashew nuts, dry roasted 75 ml (¾ cup) 75 ml (¾ cup) 75 ml (¾ cup) 75 ml (¾ cup) 50 g (¾ cup) 50 g (¾ cup) 50 g (¾ cup) Province English of Literature British Columbia. Title All rights reserved. 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

7 MEAT AND ALTERNATIVES: Medium and High Peanuts, dry roasted Peanut butter, natural Pumpkin & squash seed kernels, roasted Pecan, dry roasted Walnuts Meat, Poultry and Seafood Halibut, baked Salmon, baked Tuna, light, canned Trout, baked Beef,* cooked Pork,* cooked Turkey,* light meat, cooked Turkey,* dark meat, cooked Lamb,* cooked Chicken,* light or dark meat, cooked Egg, whole, large *average of typical cuts The following foods are also high in potassium. Check the Nutrition Facts table to see how much potassium is in these foods. Because they are low in healthy nutrients, and some are also high sodium (salt), it is not recommended to rely on these foods for your potassium intake: chocolate molasses Worcestershire sauce maple syrup some soy sauces some salt substitutes some sweet and sour sauces 203 Province English of Literature British Columbia. Title All rights reserved. 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

8 "Eating Well with Canada's Food Guide". These resources are provided as sources of additional information believed to be reliable and accurate at the time of publication and should not be considered an endorsement of any information, service, product or company. Distributed by: Dietitian Services at HealthLinkBC (formerly Dial-A-Dietitian), providing free nutrition information and resources for BC residents and health professionals. Go to. or call 8-- (anywhere in BC). Interpreters are available in over 30 languages. 203 Province English of Literature British Columbia. Title All rights reserved. 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

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