Healthy Pregnancy Diet

Eating nutrition rich food is vital for each and every person. However, eating healthy when you are pregnant is even more important! A balanced diet that contains all the essential nutrients, is crucial for the health of both you and your unborn baby. The reason why this fact is emphasized and reemphasized on you, is because the eating habits that you follow during pregnancy, automatically become eating habits of the baby. If you are also a pregnant woman, then you must have already heard a lot about healthy pregnancy diet and its effects on a healthy childbirth by now. But creating a pregnancy diet on your own seems almost impossible, especially when you don't know what is healthy and what is unhealthy for the baby. In the following section of the article, we will gather information about creating a diet plan for a healthy pregnancy.

Creating a Healthy Pregnancy Diet

If you have always been following a healthy diet routine, then you don't need to do any special alterations in that diet. But if you have not, then you may need to learn the basics of having a healthy diet during pregnancy. Planning a healthy diet in the first trimester of the pregnancy can be challenging since it is the phase of all the troubling pregnancy symptoms like morning sickness, nausea and food cravings. However, you need to maintain the healthy intake of foods that are essential for your health.

Foods to Include
There are a few healthy foods that must be a part of your daily diet. Diet for a healthy pregnancy should contain plenty of calcium rich foods like milk, yogurt, buttermilk and cheese. Along with calcium, you should also follow a protein rich diet. Vitamin D, omega-3 fatty acids, folic acid, iron and vitamin C. In order to attain all these nutrients, you need to consume a lot of fruits, vegetables and mercury free fishes. Another essential nutrient that you should include in your healthy pregnancy diet is fiber. You need to follow a high fiber diet to avoid any health related issues like indigestion and constipation that are caused during pregnancy. Fiber rich foods are also crucial for the overall healthy growth of the unborn baby.

To get enough amount of fibers, you can always consume whole grains, whole wheat breads, cereals, rice, green and leafy vegetables, raw fruits and cooked beans. In fact, your daily diet should consist around 5 to 8 fiber servings. Now about the food servings. Rather than the routine 3 straight meals, you should evenly distribute them into 5 to 6 small but healthy and filling meals. A pregnant woman should consume at least 5 to 6 servings of dairy products, 27 mg of high iron foods, 1200 mg of calcium, less than 1000 IU (international units) of vitamin D and 70 mg of vitamin C. All this food should be accompanied by at least 6 to 8 glasses of clean water.

Foods to Avoid
Now that you are aware of the foods to include in a healthy pregnancy diet, it is the time to learn about the foods to avoid during pregnancy. The reasons behind avoiding these foods are quite obvious too! Foods that you should try and avoid during pregnancy include, mercury rich fish (shark, swordfish, tuna, tilefish, king mackerel, etc.), raw meat, raw dairy products and raw eggs, deli meat, unpasteurized milk and products made using it, etc. The biggest reason behind avoiding these foods is the chances of food poisoning during pregnancy. You should also avoid all types of soft cheese, including blue-veined cheeses, Feta, Queso Fresco, Camembert cheeses, Queso Blanco, Panela, etc. Foods like smoked sea food, canned food, fast food and deep fried foods should be completely avoided. You should also refrain from the foods that you are personally allergic to.

Along with the things to do to have a balanced diet, you should also get to know about other things that you should avoid during pregnancy for a healthy baby and a healthy you. These things are basically wrong eating habits that you must have picked like skipping breakfast and/or meals, alcohol abuse, excessive intake of caffeine rich drinks like tea, coffee and various other energy drinks and soft drinks, excessive intake of chocolates, etc. All these things may individually or collectively lead to various pregnancy complications like miscarriage, premature childbirth, birth defects in babies low weight or excessive weight of the baby during childbirth. You should also stop smoking. You need to get determined about the health of your baby and avoid all the things that are not healthy for you and your unborn baby.

Healthy Pregnancy Diet Plan

To make a healthy diet for pregnancy, you need to learn to make some healthy recipes for pregnant women. Your healthy pregnancy diet recipes should revolve around healthy and fresh vegetables salads, wheat bread sandwiches and basically a high fiber, high protein diet should be a part of your regular pregnancy diet. Plus, if you are suffering with a specific medical condition like anemia, diabetes, etc. then you should create the diet plan accordingly. If you are overweight, then you must follow the pregnancy diet for overweight women. The best thing that you can do is to consult your ob-gyn and dietitian to plan the best diet that emphasizes on healthy recipes for pregnant women. Here is a sample pregnancy diet plan for you.

Criteria	Proteins	Grains	Vegetables	Fruits	Milk
Servings	Around 6 oz a day	6 to 11 servings a day	3 to 5 servings a day	2 to 4 servings a day	3 or more servings a day
Foods	Cooked beans, nuts, peanut butter, red meats, fish and skinless poultry	Oatmeal, high fiber cereal, whole grain breads and pasta, brown rice, whole wheat crackers	Broccoli, cabbage, lettuce, pumpkin, tomatoes, carrots, green peas, all the green and leafy vegetables	Apple, banana, grapefruit, mango, melon, orange, strawberries, tangerine	Low fat yogurt, milk, hard cheese, etc.
Size	½ cup cooked beans, 1 ½ Tablespoon peanut butter, 1 egg, or 1 oz meat	1 oz of cereal, 1 slice of bread, 2 oz cooked pasta, ½ bagel, ½ cup of cooked grains, 5-6 whole wheat crackers	½ cup of all the vegetables and 1 cup of the leafy vegetables	1 medium apple, 1 medium banana, 1 medium orange, ½ diced fruits or ¾ cup of sugarless fruit juice	1 cup milk, 1 cup yogurt, 1 ½ oz cheese

Along with a balanced and healthy pregnancy diet plan, what you need is peace of mind and some good, stress free sleep. You can try meditation and indulge in the activities that can bring you peace of mind and cheer up your mood! Always remember that the unborn baby is your first priority while you are pregnant and you should do all the possible things required to make her journey to the world, pleasant and untroubled! Take care!

Healthy Pregnancy Diet

Eating nutrition rich food is vital for each and every person. However, eating healthy when you are pregnant is even more important! A balanced diet that contains all the essential nutrients, is crucial for the health of both you and your unborn baby. The reason why this fact is emphasized and reemphasized on you, is because the eating habits that you follow during pregnancy, automatically become eating habits of the baby. If you are also a pregnant woman, then you must have already heard a lot about healthy pregnancy diet and its effects on a healthy childbirth by now. But creating a pregnancy diet on your own seems almost impossible, especially when you don't know what is healthy and what is unhealthy for the baby. In the following section of the article, we will gather information about creating a diet plan for a healthy pregnancy.

Creating a Healthy Pregnancy Diet

If you have always been following a healthy diet routine, then you don't need to do any special alterations in that diet. But if you have not, then you may need to learn the basics of having a healthy diet during pregnancy. Planning a healthy diet in the first trimester of the pregnancy can be challenging since it is the phase of all the troubling pregnancy symptoms like morning sickness, nausea and food cravings. However, you need to maintain the healthy intake of foods that are essential for your health.

Foods to Include
There are a few healthy foods that must be a part of your daily diet. Diet for a healthy pregnancy should contain plenty of calcium rich foods like milk, yogurt, buttermilk and cheese. Along with calcium, you should also follow a protein rich diet. Vitamin D, omega-3 fatty acids, folic acid, iron and vitamin C. In order to attain all these nutrients, you need to consume a lot of fruits, vegetables and mercury free fishes. Another essential nutrient that you should include in your healthy pregnancy diet is fiber. You need to follow a high fiber diet to avoid any health related issues like indigestion and constipation that are caused during pregnancy. Fiber rich foods are also crucial for the overall healthy growth of the unborn baby.

To get enough amount of fibers, you can always consume whole grains, whole wheat breads, cereals, rice, green and leafy vegetables, raw fruits and cooked beans. In fact, your daily diet should consist around 5 to 8 fiber servings. Now about the food servings. Rather than the routine 3 straight meals, you should evenly distribute them into 5 to 6 small but healthy and filling meals. A pregnant woman should consume at least 5 to 6 servings of dairy products, 27 mg of high iron foods, 1200 mg of calcium, less than 1000 IU (international units) of vitamin D and 70 mg of vitamin C. All this food should be accompanied by at least 6 to 8 glasses of clean water.

Foods to Avoid
Now that you are aware of the foods to include in a healthy pregnancy diet, it is the time to learn about the foods to avoid during pregnancy. The reasons behind avoiding these foods are quite obvious too! Foods that you should try and avoid during pregnancy include, mercury rich fish (shark, swordfish, tuna, tilefish, king mackerel, etc.), raw meat, raw dairy products and raw eggs, deli meat, unpasteurized milk and products made using it, etc. The biggest reason behind avoiding these foods is the chances of food poisoning during pregnancy. You should also avoid all types of soft cheese, including blue-veined cheeses, Feta, Queso Fresco, Camembert cheeses, Queso Blanco, Panela, etc. Foods like smoked sea food, canned food, fast food and deep fried foods should be completely avoided. You should also refrain from the foods that you are personally allergic to.

Along with the things to do to have a balanced diet, you should also get to know about other things that you should avoid during pregnancy for a healthy baby and a healthy you. These things are basically wrong eating habits that you must have picked like skipping breakfast and/or meals, alcohol abuse, excessive intake of caffeine rich drinks like tea, coffee and various other energy drinks and soft drinks, excessive intake of chocolates, etc. All these things may individually or collectively lead to various pregnancy complications like miscarriage, premature childbirth, birth defects in babies low weight or excessive weight of the baby during childbirth. You should also stop smoking. You need to get determined about the health of your baby and avoid all the things that are not healthy for you and your unborn baby.

Healthy Pregnancy Diet Plan

To make a healthy diet for pregnancy, you need to learn to make some healthy recipes for pregnant women. Your healthy pregnancy diet recipes should revolve around healthy and fresh vegetables salads, wheat bread sandwiches and basically a high fiber, high protein diet should be a part of your regular pregnancy diet. Plus, if you are suffering with a specific medical condition like anemia, diabetes, etc. then you should create the diet plan accordingly. If you are overweight, then you must follow the pregnancy diet for overweight women. The best thing that you can do is to consult your ob-gyn and dietitian to plan the best diet that emphasizes on healthy recipes for pregnant women. Here is a sample pregnancy diet plan for you.

Criteria	Proteins	Grains	Vegetables	Fruits	Milk
Servings	Around 6 oz a day	6 to 11 servings a day	3 to 5 servings a day	2 to 4 servings a day	3 or more servings a day
Foods	Cooked beans, nuts, peanut butter, red meats, fish and skinless poultry	Oatmeal, high fiber cereal, whole grain breads and pasta, brown rice, whole wheat crackers	Broccoli, cabbage, lettuce, pumpkin, tomatoes, carrots, green peas, all the green and leafy vegetables	Apple, banana, grapefruit, mango, melon, orange, strawberries, tangerine	Low fat yogurt, milk, hard cheese, etc.
Size	½ cup cooked beans, 1 ½ Tablespoon peanut butter, 1 egg, or 1 oz meat	1 oz of cereal, 1 slice of bread, 2 oz cooked pasta, ½ bagel, ½ cup of cooked grains, 5-6 whole wheat crackers	½ cup of all the vegetables and 1 cup of the leafy vegetables	1 medium apple, 1 medium banana, 1 medium orange, ½ diced fruits or ¾ cup of sugarless fruit juice	1 cup milk, 1 cup yogurt, 1 ½ oz cheese

Along with a balanced and healthy pregnancy diet plan, what you need is peace of mind and some good, stress free sleep. You can try meditation and indulge in the activities that can bring you peace of mind and cheer up your mood! Always remember that the unborn baby is your first priority while you are pregnant and you should do all the possible things required to make her journey to the world, pleasant and untroubled! Take care!

Good Protein Foods

Protein is one of the essential nutrients required by the body to carry out numerous biochemical processes including, metabolism. Proteins are made of amino acids and so, amino acids are termed as the building blocks of proteins. There are basically 22 amino acids that the human body needs for protein synthesis and various other crucial functions. Out of these 22 amino acids, a few can be produced or synthesized by the human body, and these amino acids are known as non essential amino acids. But, there are 8 essential amino acids, which the human body cannot synthesize on its own and hence, we have to obtain these amino acids from the diet. The foods that can provide these essential amino acids are of immense importance for human health. Such foods are considered as the good protein foods. Given below is some more information about the high protein foods.

Good Protein Food Sources

The foods that are considered as good sources of proteins are, meat, fish, eggs, dairy products, beans and legumes, whole grains and cereals, vegetables, fruits and nuts and seeds. These are the main components of a high protein diet. Out of these, animal-based foods can provide all the essential amino acids and therefore, they are considered as the complete protein sources. On the other hand, majority of plant foods do not contain all the essential amino acids, except a few products like, soy beans. The different categories of good protein sources are explained below.

Whole Grains and Cereals
Whole grains and cereals are one of the most important groups of high protein foods. Rich in proteins and carbohydrates, whole grains and cereals are the nutritious foods to be included in a balanced and healthy diet. A list of good protein foods to eat in this category is given below:

• Whole wheat
• Whole wheat flour and foods prepared from it
• Whole wheat bread
• Wheat bagel
• Oat bran
• Oatmeal
• Rye
• Corn and cornmeal
• Buckwheat
• Quinoa
• Brown rice
• White rice

Meat, Fish and Eggs
Meat and fish are the complete protein foods, i.e. they can provide all the 8 essential amino acids. They are also the good protein foods to build muscles. Below here is a list of these protein rich foods:

• Chicken
• Lean chicken breast
• Turkey
• Lamb
• Pork
• Beef
• Organ meat (liver, heart and kidney)
• Swordfish
• Salmon
• Mackerel
• Sardines
• Tuna
• Haddock
• Rock fish
• Cod
• Halibut
• Crustacean (shrimp, prawns, lobsters and crabs)
• Egg and egg whites

Milk and Dairy Products
Milk and dairy products are the foods high in proteins and fats. Dairy products are the high protein foods for vegetarians, who cannot consume meat, eggs and fish. If you are concerned about the high fat content of milk and dairy products, you can opt for their low fat versions. This will help you to keep the total intake of fat low, while getting sufficient amounts of proteins. Some of the good sources of protein in this category are:

• Milk, skimmed milk
• Low fat cottage cheese
• Cheddar
• Low fat ricotta cheese
• Parmesan cheese
• Yogurt
• Mozzarella cheese
• Muenster Cheese

Beans and Legumes
Beans and legumes are the good protein foods for weight loss, as they can help to feel full for longer and reduce hunger. They are the important components of a high protein diet. A list of high protein foods in this category is given below:

• Kidney beans
• Small red beans
• Black beans
• Chickpeas
• Mung beans
• Lima beans
• Lentils
• Soy beans
• Edamame
• Pinto beans
• Navy beans
• Split peas

Protein Rich Vegetables
Some vegetables too can provide significant amounts of proteins. Therefore, vegetables are another sources of good protein foods for vegetarians. A balanced diet is simply incomplete without vegetables, which are rich in vitamins, minerals, dietary fiber and antioxidants, along with proteins. The vegetables high in proteins are:

• Asparagus
• Broccoli
• Cauliflower
• Cabbage
• Carrots
• Celery
• Cucumber
• Beetroot
• Brussels sprouts
• Dandelion greens
• Garlic
• Lettuce
• Onion
• Potatoes
• Mushrooms
• Mustard greens
• Sweet potato
• Okra
• Pumpkin
• Spinach
• Squash
• Radish
• Tomato
• Yam

Fruits High in Protein
Rich in vitamin, minerals, antioxidants, dietary fiber and protein, fruits are one of the nutritious foods to be included in a healthy diet. The most important high proteins fruits are given below:

• Apricots
• Avocados
• Apples
• Bananas
• Berries
• Coconut
• Fig
• Cherries
• Papaya
• Pineapple
• Mangosteen
• Watermelon

Other Good Protein Foods
Dried fruits, nuts, seeds and soy products are some other foods that can provide sufficient amounts of proteins. Below here is the high protein foods list of this category:

• Peanuts
• Almonds
• Walnuts
• Brazil nuts
• Hazelnuts
• Peacans
• Cashews
• Pistachios
• Tofu
• Soy milk
• Tempeh
• Coconut milk
• Peanut butter
• Sunflower seeds
• Pumpkin seeds
• Flaxseed

Hope by now, you have got a fair idea about the good protein foods. Inclusion of these protein rich foods in the regular diet can help one to get enough of this nutrient required for various crucial biochemical processes of the body.

Protein Diet Menu

What are the benefits of a protein diet menu? How does it help one in losing weight? Well, a low carb high protein diet menu is the ideal plan for men and women who are striving towards for curtailing weight. It includes food rich in protein and fiber, and is low in fat and carbohydrates. If such a menu plan is chalked out, then good results are bound to take its course.

A high protein diet is also suggested to body builders and athletes. It's because, amino acids, known as the building blocks our body are required for protein synthesis. Protein is a vital requirement of our body and a body deficient in protein will suffer from multiple disorders. The simple reason behind inclusion of a high amount of protein is that, it doesn't cause gain in weight. Thus, people who are trying to lose weight will soon get beneficial results. The high protein diet menu is presented in the following segment.

Protein Diet Menu Plan

A high protein diet is partially devoid of carbohydrates and fats. Thus, the calorie intake of the body is greatly reduced. At the same time you do not feel weak, as you consume small meals at frequent intervals. The high protein diet menu will present you the foods that you can consume everyday during different times of your meal. So let's go ahead with it.

Breakfast
Your breakfast should start with a high protein diet. You can include some small servings containing a very low amount of carbohydrate like oats, cornflakes, cereals, etc. The best breakfast is a dish of scrambled eggs with low fat cottage cheese. Roast two slices of brown bread and have with a glass of skimmed milk. Here's the list of items.

• Egg white
• Low fat cheese
• Skimmed milk
• Low fat butter
• Unsweetened juice
• Protein shakes

Lunch
For lunch, you can prepare some protein diet recipes. Roast chicken and turkey or prepare scrumptious dishes with fish. Make sure you use olive oil or any type of oil containing unsaturated fatty acids. Include a lots of salads with assorted vegetables like tomato, cucumber, capsicum, carrot, etc. Check out the menu list for your lunch.

• Chicken
• Tofu
• Salmon
• Tuna
• Tilapia
• Tomato
• Spinach
• Cabbage
• Carrot
• French beans
• Cauliflower
• Soybean
• Beet
• Low fat yogurt/curd
• Brown rice

Desserts
So what will be your menu for high protein desserts? Well you can still have your favorite fruit punches with a little bit of improvisation. Avoid strawberries and do not stir with excess sugar. Instead, use law calorie sweeteners like splenda. Have a dish of assorted fruits rich in proteins. And remember not to garnish with ice creams, rather use protein powders. Here's the list of high protein fruits for preparing desserts after meal.

• Banana
• Avocado
• Apple
• Watermelon
• Cantaloupe
• Grape
• Guava
• Lemon
• Plums
• Peach
• Prune
• Orange
• Papaya
• Berry
• Raisin
• Pineapple

Snacks
We often tend to feel hungry either before lunch or prior to dinner, especially if the duration of gap is long. The options for high protein and low carb snacks are ample. You can just have a bite of crackers or quiches. Today, protein bars are available in any health and wellness shops and they serve wonderful menus for snacks. Or else you can consume the following list of items.

• Peanuts
• Puffed rice
• Corns
  
• Cashews
• Sunflower seeds
• Edamame
• Hummus

Dinner
Your last meal of the day should be light. Well, a protein diet menu for women and men should contain foods that are not only rich in proteins but are also light. Select the items included under the protein diet foods during lunch as dinner. However, our tongue always demands variety. So check out the list of foods that could be consumed for dinner.

• Whole grain pita
• Whole grain pancakes
• Wheat tortilla
• Green vegetables
• Salads
• Protein soups
• Fishes
• Protein shakes
• Roasted chicken
• Skimmed milk
• Grilled sandwiches

That was all about protein diet menu. I guess you have liked the protein rich foods written in the content above. Prepare delicious recipes and savor the meal rich in proteins and low in fats and carbohydrates for a good health.

Protein Diet Menu

What are the benefits of a protein diet menu? How does it help one in losing weight? Well, a low carb high protein diet menu is the ideal plan for men and women who are striving towards for curtailing weight. It includes food rich in protein and fiber, and is low in fat and carbohydrates. If such a menu plan is chalked out, then good results are bound to take its course.

A high protein diet is also suggested to body builders and athletes. It's because, amino acids, known as the building blocks our body are required for protein synthesis. Protein is a vital requirement of our body and a body deficient in protein will suffer from multiple disorders. The simple reason behind inclusion of a high amount of protein is that, it doesn't cause gain in weight. Thus, people who are trying to lose weight will soon get beneficial results. The high protein diet menu is presented in the following segment.

Protein Diet Menu Plan

A high protein diet is partially devoid of carbohydrates and fats. Thus, the calorie intake of the body is greatly reduced. At the same time you do not feel weak, as you consume small meals at frequent intervals. The high protein diet menu will present you the foods that you can consume everyday during different times of your meal. So let's go ahead with it.

Breakfast
Your breakfast should start with a high protein diet. You can include some small servings containing a very low amount of carbohydrate like oats, cornflakes, cereals, etc. The best breakfast is a dish of scrambled eggs with low fat cottage cheese. Roast two slices of brown bread and have with a glass of skimmed milk. Here's the list of items.

• Egg white
• Low fat cheese
• Skimmed milk
• Low fat butter
• Unsweetened juice
• Protein shakes

Lunch
For lunch, you can prepare some protein diet recipes. Roast chicken and turkey or prepare scrumptious dishes with fish. Make sure you use olive oil or any type of oil containing unsaturated fatty acids. Include a lots of salads with assorted vegetables like tomato, cucumber, capsicum, carrot, etc. Check out the menu list for your lunch.

• Chicken
• Tofu
• Salmon
• Tuna
• Tilapia
• Tomato
• Spinach
• Cabbage
• Carrot
• French beans
• Cauliflower
• Soybean
• Beet
• Low fat yogurt/curd
• Brown rice

Desserts
So what will be your menu for high protein desserts? Well you can still have your favorite fruit punches with a little bit of improvisation. Avoid strawberries and do not stir with excess sugar. Instead, use law calorie sweeteners like splenda. Have a dish of assorted fruits rich in proteins. And remember not to garnish with ice creams, rather use protein powders. Here's the list of high protein fruits for preparing desserts after meal.

• Banana
• Avocado
• Apple
• Watermelon
• Cantaloupe
• Grape
• Guava
• Lemon
• Plums
• Peach
• Prune
• Orange
• Papaya
• Berry
• Raisin
• Pineapple

Snacks
We often tend to feel hungry either before lunch or prior to dinner, especially if the duration of gap is long. The options for high protein and low carb snacks are ample. You can just have a bite of crackers or quiches. Today, protein bars are available in any health and wellness shops and they serve wonderful menus for snacks. Or else you can consume the following list of items.

• Peanuts
• Puffed rice
• Corns
  
• Cashews
• Sunflower seeds
• Edamame
• Hummus

Dinner
Your last meal of the day should be light. Well, a protein diet menu for women and men should contain foods that are not only rich in proteins but are also light. Select the items included under the protein diet foods during lunch as dinner. However, our tongue always demands variety. So check out the list of foods that could be consumed for dinner.

• Whole grain pita
• Whole grain pancakes
• Wheat tortilla
• Green vegetables
• Salads
• Protein soups
• Fishes
• Protein shakes
• Roasted chicken
• Skimmed milk
• Grilled sandwiches

That was all about protein diet menu. I guess you have liked the protein rich foods written in the content above. Prepare delicious recipes and savor the meal rich in proteins and low in fats and carbohydrates for a good health.

Good Health From a Potassium-Rich Diet

Life would be impossible without potassium, because it is a part of every single cell in your body. However, most people take potassium for granted and don't give it another thought when planning their diet. Despite the fact that it helps retain fluid balance, and helps your brain, heart, nerves, and muscles to function normally, millions of people each year fall short on their potassium intake, sometimes without even knowing it until a chronic condition occurs as a result. Suffering from potassium depletion can jeopardize long-term health in many ways.

Potassium in the diet helps to lower blood pressure, thereby lessening the chance for stroke and heart disease. The way in which potassium helps is by making arteries more flexible, and helping the body eliminate excess sodium. Sodium promotes retention of fluid, which may cause high blood pressure. Potassium also may bolster stronger bones by guarding against bone loss, and it also helps lower the risk of kidney stones.

Experts suggest that as a part of a balanced diet, adults should ingest 4,700 milligrams of potassium each day. But average intake on the whole is lower for Americans; men average about 3,200 milligrams per day, and women, only 2,400 milligrams. Many people don't get enough potassium because they rely on convenience and restaurant foods, and they don't eat enough fruits and vegetables. Home cooking can destroy potassium benefits in produce, because boiling removes significant amounts of potassium. For example, a baked potato has about twice the potassium of a boiled potato. So to get the most amount of potassium from vegetables, eat them raw, or roast or lightly steam them. When eating out, you can increase your intake of potassium by ordering a salad, steamed vegetables, fruit cups, and dishes with beans.

Some of the best food sources of potassium are also some of the most delicious foods available. The best sources, in order of potassium levels, are:

• Winter squash (butternut, acorn, etc.)
  
• Sweet potatoes and white potatoes
• White beans, canned or fresh, and lentils
• Yogurt
• Orange juice
• Halibut, salmon, and tuna
• Broccoli
• Cantaloupe and bananas
• Pork tenderloin
• Pistachios and raisins

Potassium levels in the body are linked to several internal processes such as kidney function, hormonal changes, and prescription medications. Because of these outside influences, sometimes people may not be able to get enough potassium from diet alone. In such cases, there are potassium supplements and mineral-rich multivitamins that can be taken to increase your potassium intake to appropriate levels.

One of the keys to improving your health may be as simple as grabbing a piece of fresh fruit or a salad rather than a candy bar or bag of chips. The next time you have regular blood work done, ask your doctor to check your potassium level to be sure you are getting enough. If your longevity depends on your diet, then eat up - as long as you're eating potassium-rich foods.

Good Health From a Potassium-Rich Diet

Life would be impossible without potassium, because it is a part of every single cell in your body. However, most people take potassium for granted and don't give it another thought when planning their diet. Despite the fact that it helps retain fluid balance, and helps your brain, heart, nerves, and muscles to function normally, millions of people each year fall short on their potassium intake, sometimes without even knowing it until a chronic condition occurs as a result. Suffering from potassium depletion can jeopardize long-term health in many ways.

Potassium in the diet helps to lower blood pressure, thereby lessening the chance for stroke and heart disease. The way in which potassium helps is by making arteries more flexible, and helping the body eliminate excess sodium. Sodium promotes retention of fluid, which may cause high blood pressure. Potassium also may bolster stronger bones by guarding against bone loss, and it also helps lower the risk of kidney stones.

Experts suggest that as a part of a balanced diet, adults should ingest 4,700 milligrams of potassium each day. But average intake on the whole is lower for Americans; men average about 3,200 milligrams per day, and women, only 2,400 milligrams. Many people don't get enough potassium because they rely on convenience and restaurant foods, and they don't eat enough fruits and vegetables. Home cooking can destroy potassium benefits in produce, because boiling removes significant amounts of potassium. For example, a baked potato has about twice the potassium of a boiled potato. So to get the most amount of potassium from vegetables, eat them raw, or roast or lightly steam them. When eating out, you can increase your intake of potassium by ordering a salad, steamed vegetables, fruit cups, and dishes with beans.

Some of the best food sources of potassium are also some of the most delicious foods available. The best sources, in order of potassium levels, are:

• Winter squash (butternut, acorn, etc.)
  
• Sweet potatoes and white potatoes
• White beans, canned or fresh, and lentils
• Yogurt
• Orange juice
• Halibut, salmon, and tuna
• Broccoli
• Cantaloupe and bananas
• Pork tenderloin
• Pistachios and raisins

Potassium levels in the body are linked to several internal processes such as kidney function, hormonal changes, and prescription medications. Because of these outside influences, sometimes people may not be able to get enough potassium from diet alone. In such cases, there are potassium supplements and mineral-rich multivitamins that can be taken to increase your potassium intake to appropriate levels.

One of the keys to improving your health may be as simple as grabbing a piece of fresh fruit or a salad rather than a candy bar or bag of chips. The next time you have regular blood work done, ask your doctor to check your potassium level to be sure you are getting enough. If your longevity depends on your diet, then eat up - as long as you're eating potassium-rich foods.