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31 January 12
Dietary Control of Blood Pressure – It’s Not Just About Sodium Controlling blood pressure can be accomplished by exercise, losing weight if overweight, diet, and/or medication. Although most messages we hear about dietary control of hypertension focus on salt or sodium reduction, it is only one of four important minerals that affect blood pressure control. Ideally, our eating plan will limit sodium but it will, just as importantly, contain a good supply of three minerals important in controlling blood pressure: magnesium, potassium, and calcium. This recommendation is based upon extensive research behind the National Heart Lung and Blood Institute’s “Dietary Approaches to Stop Hypertension” or DASH Eating Plan.  DASH Eating Plan You might recall seeing the DASH Eating Plan as U.S. News & World Report’s winner of both the “Best Diets Overall” and “Best Diets for Healthy Eating” categories in their annual survey. This survey uses health experts to rank eating plans by various categories, including the two listed above as well as “Best Weight-Loss Diet,” “Best Diabetes Diet,” “Best Heart Healthy Diets,” “Best Commercial Diet Plans,” and “Easiest Diets to Follow.” In all categories except for the one that was not applicable (“Best Commercial Diet Plan”), DASH placed in the top ten for all rankings.   So, what is the DASH Eating Plan? The food groups that get star billing are nuts, seeds, legumes, fruits, vegetables, whole grains, low-fat dairy and lean proteins. Foods high in added sugars are the most severely restricted of all. Following this plan results in a nutrient intake that is high in magnesium, calcium, potassium, and fiber, generous in protein, and very low in added sugars, saturated fat, and cholesterol.  Food Sources of Magnesium and Potassium The large number of servings of fruits, vegetables, nuts, seeds, and legumes might seem like a lot, but to ensure an adequate intake of fiber, potassium, and magnesium, it is necessary. If you find that your MyNetDiary reports reveal a low intake of these minerals, check to see if there is missing data for those nutrients in the foods that you have logged. Food labels are required to list calcium, but not magnesium or potassium. I find that the USDA generic food items for basic unprocessed foods (e.g. nuts, seeds, legumes, veggies, dairy, and fruit) typically contain more nutrients than brand items. If you find that the brand you use has complete information but is not displayed, then you can edit the food item to include those nutrients if the item is “user contributed.” If it is a system-entered item, then you can take a photo of the food label and request an update if you have the iPhone app.  Or, you can simply copy and edit a system-entered food to include the full nutrient content. You can check nutrient levels in your daily log, but here is a sample list of foods particularly high in potassium and magnesium (values from MyNetDiary).Magnesium:  1 oz pumpkin seeds (173 mg), 1 oz sesame seeds (102 mg), ¼ cup wheat bran (90 mg), 1 oz almonds (80 mg), ½ cup cooked Swiss chard or spinach (77 mg), 1 oz dark chocolate (65 mg), ½ cup cooked black beans (61 mg).Potassium:  medium baked white potato (940 mg), medium baked sweet potato (564 mg), 1 cup yogurt (470 mg), ½ cup cooked spinach (423 mg), medium banana (423 mg), ¼ cup dried apricots (376 mg), 1 cup milk (376 mg). Consider upgrading your subscription if you are unable to track magnesium or potassium (calcium is included in all subscriptions). You can customize your nutrient goals for those three nutrients using the DASH guidelines (magnesium 500 mg, potassium 4700 mg, and calcium 1250 mg).Sodium:  2300 mg vs. 1500 mg The researchers who developed the DASH Eating Plan found that an intake of 2300 mg sodium along with a diet rich in magnesium, potassium, and calcium was effective at lowering blood pressure.  This is very helpful information for those of us still struggling to lower our sodium intake.  Once you reach an average intake of 2300 mg sodium, consider reducing your goal to 1500 mg if you belong to a higher risk group:  have high blood pressure and/or are middle-aged (or older) or African American. Have questions or comments about this post?  Please feel free to comment on MyNetDiary’s Forum or Facebook page.  I would love to hear from you! Best,Kathy Isacks, MPS, RD Consulting Dietitian for MyNetDiaryMore Resources: Harvard Health Publications. Beating High Blood Pressure with Food. Office of Dietary Supplements, National Institutes of Health.  Magnesium. Calcium. Contains useful information about food sources of these nutrients, not just supplement information.Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Dietary Control of Blood Pressure – It’s Not Just About Sodium

Controlling blood pressure can be accomplished by exercise, losing weight if overweight, diet, and/or medication. Although most messages we hear about dietary control of hypertension focus on salt or sodium reduction, it is only one of four important minerals that affect blood pressure control. Ideally, our eating plan will limit sodium but it will, just as importantly, contain a good supply of three minerals important in controlling blood pressure: magnesium, potassium, and calcium. This recommendation is based upon extensive research behind the National Heart Lung and Blood Institute’s “Dietary Approaches to Stop Hypertension” or DASH Eating Plan.  

DASH Eating Plan

You might recall seeing the DASH Eating Plan as U.S. News & World Report’s winner of both the “Best Diets Overall” and “Best Diets for Healthy Eating” categories in their annual survey. This survey uses health experts to rank eating plans by various categories, including the two listed above as well as “Best Weight-Loss Diet,” “Best Diabetes Diet,” “Best Heart Healthy Diets,” “Best Commercial Diet Plans,” and “Easiest Diets to Follow.” In all categories except for the one that was not applicable (“Best Commercial Diet Plan”), DASH placed in the top ten for all rankings.  

So, what is the DASH Eating Plan? The food groups that get star billing are nuts, seeds, legumes, fruits, vegetables, whole grains, low-fat dairy and lean proteins. Foods high in added sugars are the most severely restricted of all. Following this plan results in a nutrient intake that is high in magnesium, calcium, potassium, and fiber, generous in protein, and very low in added sugars, saturated fat, and cholesterol.  

Food Sources of Magnesium and Potassium

The large number of servings of fruits, vegetables, nuts, seeds, and legumes might seem like a lot, but to ensure an adequate intake of fiber, potassium, and magnesium, it is necessary. If you find that your MyNetDiary reports reveal a low intake of these minerals, check to see if there is missing data for those nutrients in the foods that you have logged. Food labels are required to list calcium, but not magnesium or potassium. I find that the USDA generic food items for basic unprocessed foods (e.g. nuts, seeds, legumes, veggies, dairy, and fruit) typically contain more nutrients than brand items. If you find that the brand you use has complete information but is not displayed, then you can edit the food item to include those nutrients if the item is “user contributed.” If it is a system-entered item, then you can take a photo of the food label and request an update if you have the iPhone app.  Or, you can simply copy and edit a system-entered food to include the full nutrient content.

You can check nutrient levels in your daily log, but here is a sample list of foods particularly high in potassium and magnesium (values from MyNetDiary).

Magnesium:  1 oz pumpkin seeds (173 mg), 1 oz sesame seeds (102 mg), ¼ cup wheat bran (90 mg), 1 oz almonds (80 mg), ½ cup cooked Swiss chard or spinach (77 mg), 1 oz dark chocolate (65 mg), ½ cup cooked black beans (61 mg).

Potassium:  medium baked white potato (940 mg), medium baked sweet potato (564 mg), 1 cup yogurt (470 mg), ½ cup cooked spinach (423 mg), medium banana (423 mg), ¼ cup dried apricots (376 mg), 1 cup milk (376 mg).

Consider upgrading your subscription if you are unable to track magnesium or potassium (calcium is included in all subscriptions). You can customize your nutrient goals for those three nutrients using the DASH guidelines (magnesium 500 mg, potassium 4700 mg, and calcium 1250 mg).

Sodium:  2300 mg vs. 1500 mg

The researchers who developed the DASH Eating Plan found that an intake of 2300 mg sodium along with a diet rich in magnesium, potassium, and calcium was effective at lowering blood pressure.  This is very helpful information for those of us still struggling to lower our sodium intake.  Once you reach an average intake of 2300 mg sodium, consider reducing your goal to 1500 mg if you belong to a higher risk group:  have high blood pressure and/or are middle-aged (or older) or African American.

Have questions or comments about this post?  Please feel free to comment on MyNetDiary’s Forum or Facebook page.  I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources:

Harvard Health Publications. Beating High Blood Pressure with Food.

Office of Dietary Supplements, National Institutes of Health.  Magnesium. Calcium. Contains useful information about food sources of these nutrients, not just supplement information.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

6 December 11
Yes, Soup for You!It is really cold outside and all I want for dinner is a nice bowl of hot soup. Will that work within a healthy, calories controlled meal plan? Yes! Soup can be very nutritious, healthful, and economical - especially if made from scratch. StockStock is the basic building block of soup. If you cook meat, poultry, or fish at home, then you can use the bones along with a few vegetables and herbs to make your own. It simply requires time – simmering for a few hours to bring out the flavor of the ingredients, especially the bones.  It is convenient to buy stock if you don’t cook at home very often. If you routinely buy a rotisserie chicken, then you can make your own chicken stock very easily. After picking off as much meat as you desire, throw the bones (not the skin) in a stock pot, cover with water, and bring to a boil.  Add 2 carrots, ½ onion, and 2 stalks of celery. Simmer uncovered for about 2-3 hours. If you want a really nice recipe, try Alton Brown’s chicken stock.  Add Legumes!Adding legumes (dried beans or peas) will add a satisfying, high-fiber carb that is also high in protein, vitamins, and minerals. I bragged about beans in my January post. These nitrogen-fixing gems should be celebrated and spotlighted in our diets. Instead, they are often the butt of gas jokes (pun intended). By the way, post-meal gas will lessen with regular intake of beans.My Favorite SoupsFor me, soup is comforting, both physically and emotionally. We all have our own favorites. I’ll share mine with you.Ham & Split Pea Soup. My Aunt Susie made this for the family on a cold, overcast day while we were on vacation in the Pacific Northwest. I felt incredibly happy and nourished eating her soup. My aunt claims no fame to having a special recipe; she simply uses the recipe on the bag of dry split peas and tweaks it here and there. But she does use a ham hock. Folks, this is great reason to cook a real ham. Not only will it be a lot lower in sodium than packaged ham, but it makes the best darn soup ever. Here’s Emeril’s recipe for ham and pea soup. Beef, Mushroom, and Barley Soup. Wow – talk about a soup with umami! This soup is very satisfying and flavorful yet still contains a reasonable number of calories if consumed as the entree. I like Cooking Light’s Beef & Barley Soup as a starting point, but I add about 4-6 oz of sliced mushrooms to the recipe. Also, don’t worry if you can’t find or afford leeks - onions work just fine. This recipe contains only 300 calories and less than 550 mg of sodium for a 1½ cup portion.Curbing SodiumSoup will be modest in sodium if you use homemade stock, unprocessed meat, fish, or poultry, and add very little salt to the simmering soup. If you use packaged broth or stock, then choose no-sodium or at the very least, reduced sodium types. If you use the iPod or iPhone MyNetDiary app, then you can modify your recipe to get the sodium down to what is acceptable to you.  The “Dietary Guidelines for Americans” recommend limiting sodium to either 2300 mg or 1500 mg per day, depending upon your medical condition.Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiaryMore ResourcesJennifer Sygo. The Vancouver Sun. Put the Soups On and Get the Weight Off.  Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Yes, Soup for You!

It is really cold outside and all I want for dinner is a nice bowl of hot soup. Will that work within a healthy, calories controlled meal plan? Yes! Soup can be very nutritious, healthful, and economical - especially if made from scratch.

Stock

Stock is the basic building block of soup. If you cook meat, poultry, or fish at home, then you can use the bones along with a few vegetables and herbs to make your own. It simply requires time – simmering for a few hours to bring out the flavor of the ingredients, especially the bones.  

It is convenient to buy stock if you don’t cook at home very often. If you routinely buy a rotisserie chicken, then you can make your own chicken stock very easily. After picking off as much meat as you desire, throw the bones (not the skin) in a stock pot, cover with water, and bring to a boil.  Add 2 carrots, ½ onion, and 2 stalks of celery. Simmer uncovered for about 2-3 hours. If you want a really nice recipe, try Alton Brown’s chicken stock.  

Add Legumes!

Adding legumes (dried beans or peas) will add a satisfying, high-fiber carb that is also high in protein, vitamins, and minerals. I bragged about beans in my January post. These nitrogen-fixing gems should be celebrated and spotlighted in our diets. Instead, they are often the butt of gas jokes (pun intended). By the way, post-meal gas will lessen with regular intake of beans.

My Favorite Soups

For me, soup is comforting, both physically and emotionally. We all have our own favorites. I’ll share mine with you.

Ham & Split Pea Soup. My Aunt Susie made this for the family on a cold, overcast day while we were on vacation in the Pacific Northwest. I felt incredibly happy and nourished eating her soup. My aunt claims no fame to having a special recipe; she simply uses the recipe on the bag of dry split peas and tweaks it here and there. But she does use a ham hock. Folks, this is great reason to cook a real ham. Not only will it be a lot lower in sodium than packaged ham, but it makes the best darn soup ever. Here’s Emeril’s recipe for ham and pea soup.

Beef, Mushroom, and Barley Soup. Wow – talk about a soup with umami! This soup is very satisfying and flavorful yet still contains a reasonable number of calories if consumed as the entree. I like Cooking Light’s Beef & Barley Soup as a starting point, but I add about 4-6 oz of sliced mushrooms to the recipe. Also, don’t worry if you can’t find or afford leeks - onions work just fine. This recipe contains only 300 calories and less than 550 mg of sodium for a 1½ cup portion.

Curbing Sodium

Soup will be modest in sodium if you use homemade stock, unprocessed meat, fish, or poultry, and add very little salt to the simmering soup. If you use packaged broth or stock, then choose no-sodium or at the very least, reduced sodium types. If you use the iPod or iPhone MyNetDiary app, then you can modify your recipe to get the sodium down to what is acceptable to you.  The “Dietary Guidelines for Americans” recommend limiting sodium to either 2300 mg or 1500 mg per day, depending upon your medical condition.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Jennifer Sygo. The Vancouver Sun. Put the Soups On and Get the Weight Off.  

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

16 August 11
Bacon – a love storyI love bacon. It tastes heavenly just pan-fried, baked or even microwaved. And it works beautifully in many recipes. It can turn a so-so recipe into something special. But it is also high in calories, saturated fat and sodium. So what is a bacon-loving but health conscious person to do? Keep it or ditch it? NutritionOne ounce of cooked bacon (about 28 grams) is equivalent to about 3½ slices of cooked bacon.  On average, this portion size provides (and microwaving is just a hair lower than the other cooking methods):145 calories 11 g total fat (68% of total calories) 3.7 g saturated fat (23% of total calories) 10 g protein 0 g carbs 31 g cholesterol (10% of 300 mg daily limit) 612 mg sodium (27% of 2300 mg daily limit) 2% DV iron I wouldn’t try to argue the merits of bacon in terms of nutritional content. If you are trying to get more iron in your diet, then pick other foods since bacon contains only ½ gram of iron per 1 oz serving (women generally need 18 mg whereas men typically need 8 mg). However, bacon is a good source of niacin, selenium, vitamin B12 and zinc. Just note that many other foods can also provide these nutrients, so bacon should not be considered a safeguard food for those nutrients.Bacon is higher in calories, salt and saturated fat compared to other cured meats (e.g. sausage and salami), as well as compared to non-cured meats. The comparison becomes dramatic when bacon is compared to a lean meat such as pork tenderloin: bacon is 3 times higher in calories, 5 times higher in total fat, 4 times higher in saturated fat and 38 times higher in sodium. Wow.Bacon’s Place?So why on earth am I writing about bacon for a blog dedicated to healthier living through food and exercise? Because despite the daunting nutritional profile of bacon, it can be incorporated into one’s eating plan if care is taken to control portion size and use. Bacon used in small amounts in recipes will add flavor without contributing a significant amount of salt and saturated fat. If using bacon in small amounts increases consumption of veggies, beans and whole grains, then I see a place for bacon in a healthy eating plan. For instance, if you think you dislike Brussels sprouts, then consider trying Cooking Light’s Sautéed Brussels Sprouts with Bacon.   However, retire bacon as a daily breakfast meat - it is simply too high in salt and saturated fat for daily consumption. As a general rule, I would recommend avoiding daily consumption of breakfast meats in general since they are high in sodium. For occasional use, try turkey bacon, turkey sausage, Canadian bacon, lean ham or veggie bacon/sausage.So my answer is “yes,” bacon used occasionally and in moderation has a place in a calories-controlled, healthy eating plan. But don’t guess at your use – simply track calories, sodium and saturated fat in MyNetDiary to see if your use of bacon is moderate. Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page.  I would love to hear from you!Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiaryMore ResourcesElaine Magee, MPH, RD. WebMD. Can bacon be part of a healthy diet?  Harvard School of Public Health. Eating processed meats, but not unprocessed red meats, may raise risk of heart disease and diabetes. USDA. Bacon and food safety. Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Bacon – a love story

I love bacon. It tastes heavenly just pan-fried, baked or even microwaved. And it works beautifully in many recipes. It can turn a so-so recipe into something special. But it is also high in calories, saturated fat and sodium. So what is a bacon-loving but health conscious person to do? Keep it or ditch it?

Nutrition

One ounce of cooked bacon (about 28 grams) is equivalent to about 3½ slices of cooked bacon.  On average, this portion size provides (and microwaving is just a hair lower than the other cooking methods):

145 calories

11 g total fat (68% of total calories)

3.7 g saturated fat (23% of total calories)

10 g protein

0 g carbs

31 g cholesterol (10% of 300 mg daily limit)

612 mg sodium (27% of 2300 mg daily limit)

2% DV iron

I wouldn’t try to argue the merits of bacon in terms of nutritional content. If you are trying to get more iron in your diet, then pick other foods since bacon contains only ½ gram of iron per 1 oz serving (women generally need 18 mg whereas men typically need 8 mg). However, bacon is a good source of niacin, selenium, vitamin B12 and zinc. Just note that many other foods can also provide these nutrients, so bacon should not be considered a safeguard food for those nutrients.

Bacon is higher in calories, salt and saturated fat compared to other cured meats (e.g. sausage and salami), as well as compared to non-cured meats. The comparison becomes dramatic when bacon is compared to a lean meat such as pork tenderloin: bacon is 3 times higher in calories, 5 times higher in total fat, 4 times higher in saturated fat and 38 times higher in sodium. Wow.

Bacon’s Place?

So why on earth am I writing about bacon for a blog dedicated to healthier living through food and exercise? Because despite the daunting nutritional profile of bacon, it can be incorporated into one’s eating plan if care is taken to control portion size and use. Bacon used in small amounts in recipes will add flavor without contributing a significant amount of salt and saturated fat. If using bacon in small amounts increases consumption of veggies, beans and whole grains, then I see a place for bacon in a healthy eating plan. For instance, if you think you dislike Brussels sprouts, then consider trying Cooking Light’s Sautéed Brussels Sprouts with Bacon.   

However, retire bacon as a daily breakfast meat - it is simply too high in salt and saturated fat for daily consumption. As a general rule, I would recommend avoiding daily consumption of breakfast meats in general since they are high in sodium. For occasional use, try turkey bacon, turkey sausage, Canadian bacon, lean ham or veggie bacon/sausage.

So my answer is “yes,” bacon used occasionally and in moderation has a place in a calories-controlled, healthy eating plan. But don’t guess at your use – simply track calories, sodium and saturated fat in MyNetDiary to see if your use of bacon is moderate.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page.  I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Elaine Magee, MPH, RD. WebMD. Can bacon be part of a healthy diet?  

Harvard School of Public Health. Eating processed meats, but not unprocessed red meats, may raise risk of heart disease and diabetes.

USDA. Bacon and food safety.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

17 May 11
Potassium – Yet Another Reason to Eat Your Fruits & Veggies! Potassium should get more press since it is a mineral that is indispensible to normal cell functioning. Potassium levels affect how our nerves transmit signals, how our muscles contract, and how well our blood vessels maintain tone. Potassium is found in a wide variety of foods, but especially good sources are: milk, yogurt, soy milk, legumes (e.g. dried beans and peas), potatoes, winter squashes, dried fruit, fresh fruit, and dark green veggies. The Dietary Reference Intake for adults is an “Adequate intake” of 4700 mg (5100 mg for women who are breastfeeding), which “should maintain lower blood pressure levels, reduce the adverse effects of sodium chloride intake on blood pressure, reduce the risk of recurrent kidney stones, and possibly decrease bone loss.” If you have high blood pressure and you struggle to control your sodium intake, then be sure to check out the DASH Diet – insuring a good intake of potassium, calcium, and magnesium in your diet can help control blood pressure at varying levels of sodium. Currently, the recommended potassium intake (4700 mg) to sodium intake (2300 mg) is about 2:1. That is, try to consume twice as much potassium as sodium. That can be tricky to do if you eat a lot of processed or fast foods since they are so high in salt. One tactic is to start adding MORE food to your plate – specifically unprocessed veggies and fruit. Most people do not get nearly enough veggies even though in their unprocessed form, they are great sources of potassium and low in sodium. Sample Foods High in Potassium but (Relatively) Low in Sodium Veggies: baked white potato with skin (940 mg/medium), baked acorn squash (893 mg/cup cubed), low sodium V8 Juice (820 mg/cup), baked sweet potato with skin (564 mg/medium), spinach (423 mg/ ½ cup cooked), and legumes (averages 363 mg/ ½ cup cooked). Fruits: avocado (488 mg/half avocado), banana (423 mg/7 inch or medium), cantaloupe (423 mg/1 cup diced), dried apricots (420 mg/6 dried), prune juice (376 mg/6 fl oz), papaya (376 mg/cup diced), and raisins (309 mg/ ¼ cup raisins), and orange juice (329 mg/6 fl oz). Dairy: Regular style yogurt (not Greek) (470 mg/cup), milk (376 mg/cup), soy milk (300 mg/cup) Grains: Raisin Bran cereal (376 mg/cup), All Bran cereal (329 mg/half cup), and quinoa (329 mg/3/4 cup cooked) Other: lean ground beef (376 mg/3 oz cooked), sardines (338 mg/3 oz), salmon (329 mg/3 oz cooked), and molasses (329 mg/tbsp). Increasing foods high in potassium and lower in sodium (such as those above) will also encourage intake of healthful foods promoted by the Dietary Guidelines for Americans 2010.  For the Potato LoversIf you are willing to exercise portion control and choose healthier toppings, then keep baked potatoes in your meal plan.  As you can see above, baked potatoes are extraordinarily high in potassium, even for the medium size (which most of us would consider small at 2 ¼ inches x 3 ¼ inches). The caloric cost is reasonable (160 calories), and you will also be getting about 30% of your DRI for Vitamins C and B6 along with 4 grams of dietary fiber.   Tracking Potassium Wondering why your potassium intake looks low on your MyNetDiary reports? Check your food items on your detailed food report – many brand name items do not include potassium. For unprocessed basic foods, try to use generic items since they typically have more complete nutrient information than brand items. Be sure to include potassium as a nutrient to track – you can do that in your Plan tab on the web (if you have a Maximum membership). Have questions about this topic? Please post them on MyNetDiary’s Forum. I would love to hear from you!Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiaryMore ResourcesHarvard Health Publications. “Potassium and sodium: the dynamic duo.” J. Anderson, L. Young, and E. Long. Potassium and Health. Colorado State University Extension.Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Potassium – Yet Another Reason to Eat Your Fruits & Veggies!
 
Potassium should get more press since it is a mineral that is indispensible to normal cell functioning. Potassium levels affect how our nerves transmit signals, how our muscles contract, and how well our blood vessels maintain tone.

Potassium is found in a wide variety of foods, but especially good sources are: milk, yogurt, soy milk, legumes (e.g. dried beans and peas), potatoes, winter squashes, dried fruit, fresh fruit, and dark green veggies. The Dietary Reference Intake for adults is an “Adequate intake” of 4700 mg (5100 mg for women who are breastfeeding), which “should maintain lower blood pressure levels, reduce the adverse effects of sodium chloride intake on blood pressure, reduce the risk of recurrent kidney stones, and possibly decrease bone loss.”

If you have high blood pressure and you struggle to control your sodium intake, then be sure to check out the DASH Diet – insuring a good intake of potassium, calcium, and magnesium in your diet can help control blood pressure at varying levels of sodium.

Currently, the recommended potassium intake (4700 mg) to sodium intake (2300 mg) is about 2:1. That is, try to consume twice as much potassium as sodium. That can be tricky to do if you eat a lot of processed or fast foods since they are so high in salt. One tactic is to start adding MORE food to your plate – specifically unprocessed veggies and fruit. Most people do not get nearly enough veggies even though in their unprocessed form, they are great sources of potassium and low in sodium.

Sample Foods High in Potassium but (Relatively) Low in Sodium

Veggies: baked white potato with skin (940 mg/medium), baked acorn squash (893 mg/cup cubed), low sodium V8 Juice (820 mg/cup), baked sweet potato with skin (564 mg/medium), spinach (423 mg/ ½ cup cooked), and legumes (averages 363 mg/ ½ cup cooked).

Fruits: avocado (488 mg/half avocado), banana (423 mg/7 inch or medium), cantaloupe (423 mg/1 cup diced), dried apricots (420 mg/6 dried), prune juice (376 mg/6 fl oz), papaya (376 mg/cup diced), and raisins (309 mg/ ¼ cup raisins), and orange juice (329 mg/6 fl oz).

Dairy: Regular style yogurt (not Greek) (470 mg/cup), milk (376 mg/cup), soy milk (300 mg/cup)

Grains: Raisin Bran cereal (376 mg/cup), All Bran cereal (329 mg/half cup), and quinoa (329 mg/3/4 cup cooked)

Other: lean ground beef (376 mg/3 oz cooked), sardines (338 mg/3 oz), salmon (329 mg/3 oz cooked), and molasses (329 mg/tbsp).

Increasing foods high in potassium and lower in sodium (such as those above) will also encourage intake of healthful foods promoted by the Dietary Guidelines for Americans 2010.  

For the Potato Lovers

If you are willing to exercise portion control and choose healthier toppings, then keep baked potatoes in your meal plan.  As you can see above, baked potatoes are extraordinarily high in potassium, even for the medium size (which most of us would consider small at 2 ¼ inches x 3 ¼ inches). The caloric cost is reasonable (160 calories), and you will also be getting about 30% of your DRI for Vitamins C and B6 along with 4 grams of dietary fiber.   

Tracking Potassium

Wondering why your potassium intake looks low on your MyNetDiary reports? Check your food items on your detailed food report – many brand name items do not include potassium. For unprocessed basic foods, try to use generic items since they typically have more complete nutrient information than brand items. Be sure to include potassium as a nutrient to track – you can do that in your Plan tab on the web (if you have a Maximum membership).

Have questions about this topic? Please post them on MyNetDiary’s Forum. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Harvard Health Publications. “Potassium and sodium: the dynamic duo.”

J. Anderson, L. Young, and E. Long. Potassium and Health. Colorado State University Extension.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

8 March 11
Food CravingsDo you have particular food cravings, especially during the evening? Then it’s time to do some detective work and figure out why. Cravings can wreck havoc with your weight loss and maintenance plans, so it is important to understand how you can manage them. 1.  Are you truly hungry? Many people complain about craving specific foods, especially in the evening after dinner. Is it a craving or are you actually hungry and simply prefer certain foods to satisfy that hunger? If you are truly hungry, then any food will work to help satisfy your hunger. So eat the healthful stuff instead of the junk!If you are trying to rock a calories deficit that is too high for you to maintain, then excessive hunger will be an uninvited guest. Simply push your target date further out so that you can lose weight at a slower pace. If only a specific food will satisfy you (e.g. potato chips, Snickers Bar, etc), then you have a craving.2.  Are you craving carbs?Do you skip meals or have long time gaps in between meals? A long gap would be more than 4-5 hours between meals. If yes, then you might be “running on empty” by the time you eat your next meal. Blood glucose is our brain’s primary fuel source and the carbohydrates we eat directly influence our blood glucose level. Skip meals and you skip carbs too. Low-carb diets, while tolerated by many, are not tolerated well by some of us. Know yourself! Start by eating at least three meals a day. You might even do better on 6 smaller meals a day, spaced out by about 2-3 hours. Try to include protein, carbs and fat in meals.3.  Are you craving salt?If you track sodium and find that you crave salt even when your sodium intake is above 2300 mg (the current guideline for the general public), then I want you to experiment to find out what helps you decrease those cravings.If your intake is well above 2300 mg, then decrease your sodium intake in stages. You are probably used to a very high sodium intake and a lower intake probably doesn’t feel right to you.  Start by decreasing the big ticket items – you can find these in your food report in MyNetDiary. Over time (perhaps weeks to months), you will find that your taste for salt will actually diminish. For foods that you have always salted, try using a salt substitute to get a salty or spicy taste without much sodium.Also, try drinking a glass of low-fat or skim milk with your reduced sodium snack. This will give you water, potassium, and about 100 mg of sodium, along with some protein. You might find this strategy helpful in reducing your salt craving.4.  Are you thirsty?Do you find yourself craving moist foods like ice cream, shakes, or even soda pop and juice?  Sometimes people confuse this with craving carbs when what they are really seeking is water. This is more likely for those of you who exercise regularly or sweat a lot. Start by tracking your water intake. You can add water to your daily record to get a complete total of water intake from both beverages and foods. For more information on water, see“Water Needs” at MyNetDiary.com.If you have decided that you are both hungry and thirsty, then fruit, non-starchy veggies and low-fat/non-fat milk, or milk substitute, might be good options for you to try.Have questions about this topic? Please post them on MyNetDiary’s Forum. Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiaryMore Resources:Mayo Clinic. “Is Constantly Craving and Chewing Ice a Sign of Anemia?” Mayo Clinic. “Salt Craving: A Symptom of Addison’s Disease?”

Food Cravings

Do you have particular food cravings, especially during the evening? Then it’s time to do some detective work and figure out why. Cravings can wreck havoc with your weight loss and maintenance plans, so it is important to understand how you can manage them.

1.  Are you truly hungry?
Many people complain about craving specific foods, especially in the evening after dinner. Is it a craving or are you actually hungry and simply prefer certain foods to satisfy that hunger? If you are truly hungry, then any food will work to help satisfy your hunger. So eat the healthful stuff instead of the junk!

If you are trying to rock a calories deficit that is too high for you to maintain, then excessive hunger will be an uninvited guest. Simply push your target date further out so that you can lose weight at a slower pace.

If only a specific food will satisfy you (e.g. potato chips, Snickers Bar, etc), then you have a craving.

2.  Are you craving carbs?
Do you skip meals or have long time gaps in between meals? A long gap would be more than 4-5 hours between meals. If yes, then you might be “running on empty” by the time you eat your next meal. Blood glucose is our brain’s primary fuel source and the carbohydrates we eat directly influence our blood glucose level. Skip meals and you skip carbs too. Low-carb diets, while tolerated by many, are not tolerated well by some of us. Know yourself!

Start by eating at least three meals a day. You might even do better on 6 smaller meals a day, spaced out by about 2-3 hours. Try to include protein, carbs and fat in meals.

3.  Are you craving salt?
If you track sodium and find that you crave salt even when your sodium intake is above 2300 mg (the current guideline for the general public), then I want you to experiment to find out what helps you decrease those cravings.

If your intake is well above 2300 mg, then decrease your sodium intake in stages. You are probably used to a very high sodium intake and a lower intake probably doesn’t feel right to you.  Start by decreasing the big ticket items – you can find these in your food report in MyNetDiary.

Over time (perhaps weeks to months), you will find that your taste for salt will actually diminish.
For foods that you have always salted, try using a salt substitute to get a salty or spicy taste without much sodium.

Also, try drinking a glass of low-fat or skim milk with your reduced sodium snack. This will give you water, potassium, and about 100 mg of sodium, along with some protein. You might find this strategy helpful in reducing your salt craving.

4.  Are you thirsty?
Do you find yourself craving moist foods like ice cream, shakes, or even soda pop and juice?  Sometimes people confuse this with craving carbs when what they are really seeking is water. This is more likely for those of you who exercise regularly or sweat a lot. Start by tracking your water intake. You can add water to your daily record to get a complete total of water intake from both beverages and foods. For more information on water, see
“Water Needs” at MyNetDiary.com.

If you have decided that you are both hungry and thirsty, then fruit, non-starchy veggies and low-fat/non-fat milk, or milk substitute, might be good options for you to try.

Have questions about this topic? Please post them on MyNetDiary’s Forum.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources:

Mayo Clinic. “Is Constantly Craving and Chewing Ice a Sign of Anemia?”

Mayo Clinic. “Salt Craving: A Symptom of Addison’s Disease?”

16 November 10
The New Sodium GuidelineDid you know that the 2010 Dietary Guidelines for Americans are just about to be released? The updated sodium guideline will be 1500 mg for everyone, not just for those who are at risk for hypertension (high blood pressure) or already have hypertension. The 2005 U.S. Dietary Guidelines for Americans recommended 1500 mg for higher risk populations, but now that about 2/3 of the U.S. population has hypertension or is at risk for getting hypertension, the guideline has changed to reflect the fact that higher risk populations are now the majority, not the minority of Americans. This new guideline will be consistent with both the American Heart Association’s sodium guideline as well as with the Institute of Medicine’s  Dietary Reference Intake for sodium (specifically, “Adequate Intake”).  Groan. How can I argue against a guideline that is expected to save many thousands of lives if people can actually achieve the recommended intake level? But that is precisely the problem – I do not think that it is realistic to expect the general population to limit their sodium intake to 1500 mg of sodium.  According to the Centers for Disease Control, the average intake of sodium for Americans over the age of two years is estimated to be about 3400 mg of sodium per day. This intake is consistent with Bernstein and Willett’s (2010) estimated sodium intake of about 3500 mg per day (based upon a systematic review of urinary sodium excretion studies for the past 45 years). Wow! That means we have to reduce our sodium intake by 55% or by more than half of what we currently consume. That is a pretty tough goal to meet, even with a gradual step-down approach. Track sodiumMost of the sodium in our diet comes from salt (sodium chloride) in processed foods and restaurant/fast foods.  Less than 25% of our total sodium intake actually comes from using the salt shaker. If you limit processed foods and dining out, will you meet the new guideline?  Maybe not. You really won’t know unless you track your sodium intake.  I use MyNetDiary to track everything, including sodium. Tracking has helped me reduce my sodium intake while still choosing foods that I think taste good. I aim for an intake of less than 2300 mg of sodium. I will not be reducing my goal to 1500 mg unless my doctor specifically recommends that I do so. I am physically active most days of the week, do not have hypertension, am at a healthy body weight, and I have a very low risk of heart disease. What should you do?  Should you now aim for an intake of 1500 mg of sodium?  You must decide for yourself. Limiting sodium intake is one way of controlling risk for and management of cardiovascular disease. Ask your doctor if you have concerns about what sodium intake goal is right for you. As well, you might want to explore the “DASH Eating Plan” – an evidence-based eating plan that can help you lower blood pressure at either 1500 mg or 2300 mg sodium intake levels.  Here is a link the eating plan in PDF format:  http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.Have questions about this topic? Let’s hear from you! Post your questions on MyNetDiary’s Community Forum.Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiaryResources:Bernstein, AM, Willett, WC.  Trends in 24-h urinary sodium excretion in the United States, 1957-2003: a systematic review.  Am J Clin Nutr.  2010;92:1172-80.Centers for Disease Control.  Americans Consume Too Much Sodium.  Access online at:  http://www.cdc.gov/Features/dsSodium/Centers for Disease Control.  Sodium, The Facts.  Access online at: http://www.cdc.gov/dhdsp/library/pdfs/Sodium_Fact_Sheet.pdf  National Heart Lung Blood Institute.  Tips for Reducing Sodium in Your Diet.  Access online at: http://www.nhlbi.nih.gov/hbp/prevent/sodium/tips.htmUnited States Department of Health & Human Services.  Dietary Guidelines for Americans.  Access online at:  http://www.health.gov/dietaryguidelines/ Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

The New Sodium Guideline
Did you know that the 2010 Dietary Guidelines for Americans are just about to be released? The updated sodium guideline will be 1500 mg for everyone, not just for those who are at risk for hypertension (high blood pressure) or already have hypertension. The 2005 U.S. Dietary Guidelines for Americans recommended 1500 mg for higher risk populations, but now that about 2/3 of the U.S. population has hypertension or is at risk for getting hypertension, the guideline has changed to reflect the fact that higher risk populations are now the majority, not the minority of Americans. This new guideline will be consistent with both the American Heart Association’s sodium guideline as well as with the Institute of Medicine’s  Dietary Reference Intake for sodium (specifically, “Adequate Intake”).
 
Groan. How can I argue against a guideline that is expected to save many thousands of lives if people can actually achieve the recommended intake level? But that is precisely the problem – I do not think that it is realistic to expect the general population to limit their sodium intake to 1500 mg of sodium.  According to the Centers for Disease Control, the average intake of sodium for Americans over the age of two years is estimated to be about 3400 mg of sodium per day. This intake is consistent with Bernstein and Willett’s (2010) estimated sodium intake of about 3500 mg per day (based upon a systematic review of urinary sodium excretion studies for the past 45 years). Wow! That means we have to reduce our sodium intake by 55% or by more than half of what we currently consume. That is a pretty tough goal to meet, even with a gradual step-down approach.

Track sodium
Most of the sodium in our diet comes from salt (sodium chloride) in processed foods and restaurant/fast foods.  Less than 25% of our total sodium intake actually comes from using the salt shaker.

If you limit processed foods and dining out, will you meet the new guideline?  Maybe not. You really won’t know unless you track your sodium intake.  I use MyNetDiary to track everything, including sodium. Tracking has helped me reduce my sodium intake while still choosing foods that I think taste good. I aim for an intake of less than 2300 mg of sodium. I will not be reducing my goal to 1500 mg unless my doctor specifically recommends that I do so. I am physically active most days of the week, do not have hypertension, am at a healthy body weight, and I have a very low risk of heart disease.

What should you do?  
Should you now aim for an intake of 1500 mg of sodium?  You must decide for yourself. Limiting sodium intake is one way of controlling risk for and management of cardiovascular disease. Ask your doctor if you have concerns about what sodium intake goal is right for you. As well, you might want to explore the “DASH Eating Plan” – an evidence-based eating plan that can help you lower blood pressure at either 1500 mg or 2300 mg sodium intake levels.  Here is a link the eating plan in PDF format:  http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

Have questions about this topic? Let’s hear from you! Post your questions on MyNetDiary’s Community Forum.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

Resources:
Bernstein, AM, Willett, WC.  Trends in 24-h urinary sodium excretion in the United States, 1957-2003: a systematic review.  Am J Clin Nutr.  2010;92:1172-80.

Centers for Disease Control.  Americans Consume Too Much Sodium.  Access online at:  http://www.cdc.gov/Features/dsSodium/

Centers for Disease Control.  Sodium, The Facts.  Access online at: http://www.cdc.gov/dhdsp/library/pdfs/Sodium_Fact_Sheet.pdf  

National Heart Lung Blood Institute.  Tips for Reducing Sodium in Your Diet.  Access online at: http://www.nhlbi.nih.gov/hbp/prevent/sodium/tips.htm

United States Department of Health & Human Services.  Dietary Guidelines for Americans.  Access online at:  http://www.health.gov/dietaryguidelines/

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

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