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By HELEN SMITH
Eitemlon Agent, Hone Economics
The Food and Nutrition Board of the National Academy of Sciences has estimated the minimum requirement for potassium for men and women over age 18 to be 2,000 milligrams per day. 1 realize that grams and milligrams can be confusing, but when you translate this into Servings of “real food” for comparison, one baked or boiled potato with skin has 500 milligrams of potassium. For most people, their potassium needs can be met by eating a balanced diets with plenty of fruits and vegetables, milk, cheese and yogurt products, and protein foods.
Why Do We Need Potassium?
Potassium, a mineral, assists in muscle contraction and in maintaining fluid and electrolyte balance in body cells. Potassium is also important in sending nerve impulses as well as releasing energy from protein, fat and carbohydrates during metabolism.
How Can We Get
Enough Potassium?
Eating a variety of foods that contain potassium is the best way to get an adequate amount. Healthy individuals who eat a balanced diet r&rely need supplements. Good sources of potassium are: apricots, bananas, orange juice, peaches, pomegranate, prunes and prune juice, lima beans, potatoes, pumpkin, spinach, winter squash, sweet potatoes, tomato juice, lintels, split peas and dried beans.
Milk and dairy products that are good sources are buttermilk, skim and whole milk and yogurt.
Most 100 percent bran cereals contain at least 350 milligrams of potassium per serving so when eaten in corhbination with skim milk they are a good source.
Most meats, fish and poultry have approximately 200-350 milligrams per three ounces serving.
These are general guidelines on sources of potassium. If you need a more detailed list, call the Extension Office at 675-3619 and request the publication on Potassium.
How To Prepare Foods
To Retain Calcium
Potassium is lost in cooking foods even under the best conditions. To retain potassium: Cook food in a minimal amount of water and cook for the shortest possible time.
Meat and Potato Pie
1 1/2 lbs. lean ground beef or turkey
1 cup unseasoned croutons
94.2%