Get over the morning banana and start eating smarter.
I love everything about a banana. It’s sweet and easy to transport, not to mention it marries really well with nut butter for a devilishly yummy treat.
And, I get that they are a great source of potassium…kind of. This is where the rationale for including your “healthy, morning go to” starts to break down. Bananas are not what you think they are…
Check this out. The average adult female needs approximately 3,500 mg daily potassium and upwards of 4,700, depending on particular needs. One banana contains only around 422 mg, or only 9% of your daily adequate intake (AI)!
You’d need to eat just over 8 bananas to TOUCH your daily potassium requirement!
I knew you would be! It’s time to eat smarter, Moms, and please ditch the potassium rationale. Bananas are not king of potassium, and they are not rich in vitamins, minerals, fiber, or antioxidants either. Not to mention they pack around 100 calories with 27 grams (93% of the calories) of carbohydrates.
There’s no time to eat 8 bananas daily. Yet, a recent survey found that approximately 98% of Americans are not meeting the recommended potassium intake due to high calorie, low nutrient diets that lack fruits, greens, beans, and nuts.
It’s time to EAT SMARTER to save time, money, and effort!…And to close the gap on malnutrition.
Yes, most Americans are suffering from malnutrition, yet it largely goes unnoticed and is written off to “old age.”
Let’s just pick on potassium again…A potassium deficiency looks like:
- Muscle cramps
- Digestive issues
- Heart irregularities
- Muscle aches
- Tingling or numbness
- Mental fatigue
- Shortness of breath
- Mood disorders
Potassium rules your daily life. But, I’m guessing you’ve been counting calories, not nutrients such as the almighty potassium.
Did I mention it’s time to EAT SMARTER?
You need at least 3,500 mg of daily potassium to regulate mood, normal muscle contractions, nerve health, hydration, digestive health, and energy!
A lunchtime watermelon, avocado, spinach salad with a side of coconut water provides 2,680 mg of daily potassium!
There are many foods that contain more potassium than the amazing banana, and they also provide myriad nutrients such as vitamins, minerals, fiber, and antioxidants including:
- Avocados – one whole avocado contains nearly 1,000 mg
- Sweet potatoes – one medium contains 541 mg
- Greens (spinach) – one cup packs 540 mg
- Swiss chard – add one cup to gain 961 mg
- Coconut water – an 8 oz serving contains 600 mg
- Watermelon – refresh with 2 wedges for 640mg
- White beans – one cup of white has 820 mg
- Black beans – one cup of black has 611 mg
- Organic edamame – one cup contains 676 mg
- Beets – one cup of boiled beets have 518 mg
- Butternut squash – add one cup to gain 582 mg
- Pomegranate – one fruit of seeds has 666mg
- Dried apricots – six of these beauties have 488 mg
Save the banana for a special treat and eat better; eat smarter! After all, you are too busy running the world, mama!
**Please note: those with kidney disease need less potassium in the daily diet. Always check with your doctor!