Breakfasts From Ready To Eat Cereals That Are High In Potassium

The benefits of a diet of high potassium foods are improved bone density, reduced cardiovascular disease, including lower blood pressure, less chance of heart attack and stroke, and less likelihood of developing kidney stones. There are two goals for you to get these benefits. One is to get 4.7 grams of potassium a day, and the other is to get 3 times as much potassium as sodium a day.

There are a number of ready to eat cereals that can fulfill the high potassium to sodium ratio. However most of them do not provide a large amount of potassium because each serving has very little weight. The puffed cereals are the worst in this regard, having very little weight. Air is used to puff them up. Because of this, they have very little potassium in a serving.

Dried Fruit

Home-made granola is one of the best ready to eat cereals. But there are a lot of different recipes for home-made granola, and the recipe examined by the FDA when it measured nutrients was not given. However, the more dried fruit and nuts used, the higher the potassium content the granola will have. It can easily provide more than 700 mg of potassium.

Three other notable ready to eat cereals are Kellogg All Bran, Toasted Wheat Germ, and Quaker Toasted Wheat Bran. They have a better than 3 to 1 ratio of potassium to sodium and can provide over 200 mg in a serving before adding anything. Toasted Wheat Germ can contribute over 1000 mg in a serving just itself.

For all of the cereals, adding dried fruit and nuts will add a great deal more potassium. By adding dried fruit and nuts, you can add 1000 mg of potassium to a dish. When you add a 1/2 cup of milk, you add more than 200 mg more potassium. Adding the milk, fruit and nuts should take very little time.

The major reason for eating ready to eat cereals for breakfast is convenience or lack of time. Pouring cereal from a box takes only a few moments. Adding dried fruit or nuts to the cereal will add only a few more moments. In exchange for these few moments you will increase the potassium a lot.

Making cooked cereal can add less than 2 to 5 minutes more time, and many of them are among the high potassium foods. If you do not have a really tight time schedule, you can use cooked cereal and fruit and nuts to have a high potassium breakfast in 2 to 5 minutes cooking time.

A diet of high potassium foods can improve blood pressure and bone density, and reduce the chances of cardiovascular disease, stroke, and kidney stones. The Institute of Medicine has recommended taking 4.7 grams of potassium a day, and consuming three times as much potassium as sodium in a day. With just a few moments at breakfast, you can get more than one third your recommended potassium for the day.

Breakfasts From Ready To Eat Cereals That Are High In Potassium

Allen Potas is a physician with several decades of interest in nutrition for health and well-being.
high potassium foods
high potassium foods cereals table

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Breakfasts That Keep The Household Interested

The verdict has been in for a long time: eating each morning is important for regulating mood, weight management and overall good health. Coming up with breakfasts to inspire you and your brood to eat each day can be a challenge, but there are lots of ways to keep that first meal interesting. Consider food groups then play around with traditional ideas.

Dairy products and substitutes provide simple options. Try creating a parfait in an elegant dessert cup or even a tall mason jar. Build layers by alternating plain yogurt with liquid honey, muesli, granola, fresh, canned or dried fruit. At the end of a hard week, treat yourself with a few pure dark chocolate chips on the top.

Maybe you have heard some controversy over eggs and wonder if their fat content is too high. In fact, the only real problem with eggs is the method used to cook them. Poaching or boiling is best. Substitute regular bread with ciabatta or focaccia bread drizzled with olive oil. Add finely chopped spring onions and basil. Top with your poached egg.

Create a breakfast buffet ready for each morning. Fill containers with different cereals, muesli flakes, dried fruits and nuts. Have children combine a certain amount of your healthy preference with a sprinkle of the cereals they like best but you would rather they not eat a lot of. This could be the compromise that saves you from a fight.

For a breakfast shake to go, you do not need fancy powders. These add bulk if you need it, but if you do not, stick with the stuff in your refrigerator. In a blender combine from a selection of milk, yogurt, juice, fruit, honey, even maple syrup. Add ice on a hot morning and just whip it up for a satisfying drink.

If dairy is a no-no for you, there are plenty of other choices. Soy has been the popular alternative for years, but tastes differ. Now you can find milk substitutes made from hemp, rice and almonds too. The same goes for cheeses and yogurts. Often these come in plain, vanilla or chocolate varieties.

Nuts may not fly at school or work due to allergies among peers, but you can still eat them at home. Nut butters include peanut, hazelnut, cashew and more. Spread on bread or even sliced apple for a solid mixture of carbohydrates, protein and fruit. If the adults in the house are looking to get a dose of iron from their protein, remember not to drink caffeine with the meal but juice instead. Vitamin C helps you to absorb iron while caffeine drains it away.

Let us not forget bagels, English muffins and raisin bread. In the toaster oven place your slice or slices. Top with chopped pineapple, apple, apricot or other fruit of choice. Onto this add sliced or grated cheese, the sort you like best such as cheddar, Swiss or Gouda. If you enjoy pizza, spread some sauce on the bread first. This combination works with wraps too. Fill and fold. Melt and enjoy.

Getting tired of the same old cereal for breakfast? Egg Farmers of Ontario has lots of easy recipes that will liven up your breakfast and start your day off right!

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