Weekly Wellness: The mystery of the missing nutrients (part one)

1 year 6 months 2 weeks ago Monday, April 04 2016 Apr 4, 2016 Monday, April 04, 2016 12:00:00 PM CDT April 04, 2016 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - Sugar? Check. Fat? Check. Processed foods? Double-check. It seems like we're doing a great job of getting the "bad" stuff in our diet but we may be lacking in some serious good stuff and we son't even know it. This month of April, we will be focusing every week on an important nutrient that is possibly missing from your daily diet.

Our standard American diet has changed a lot over the years. Our portion sizes have increased, the term "home-cooked" is generally found printed across the ready-to-make packages of food-like-products that are highly processed, full of salt and sugar and completely lacking in nutritional value. Add to this the fact that we are consuming even higher levels of over-processed simple carbohydrates and refined sugars. It's no wonder we are experiencing a huge increase in diet-related chronic diseases, obesity and death.

We know what we're supposed to do: Eat more vegetables, fruits, whole grains, etc. and less "boxed on the shelf" foods. But WHY is this so important? Because the highly-processed foods are (generally) stripped of many of the nutrients that we need and used to get from the less-processed foods. These natural (also referred to as unrefined) foods are nutrient-dense. This simply means that they are full of beneficial nutrients and minerals and contain no added sugars, starches, or sodium.

According to the Department of Health and Human Services, the average American diet lacks the appropriate intake of potassium, dietary fiber, calcium, vitamin D and iron. Now that we know it's an issue, we can take steps to fix it in our own daily nutrition.

This month we're going to discuss each missing nutrient on the list to understand why we need it, how much of it we need and how to get it back into our diet. We're going to start with...POTASSIUM.

Why we need it: Potassium keeps your heart beating. True story. Increasing potassium consumption has been linked to lowering blood pressure, reducing the risk of osteoporosis, and decreasing the risk of diabetes and heart disease. The body needs potassium to help regulate water balance and to keep the nervous system and our muscles functioning properly. Not consuming enough potassium can lead to muscle cramps, constipation, and fatigue.

How much we need: The recommended intake of potassium for adults is 4,700mg per day, but currently only 56 percent of American adults reach this goal.

How to get it: One small baked potato with skin (738mg), one medium-sized banana (422mg), one cup cooked spinach (740mg), or 1/2 cup cooked beets (259mg).

List of top 10 foods highest in potassium:

  1. White beans
  2. Dark leafy greens (spinach)
  3. Baked potatoes (with skin)
  4. Dried apricots
  5. Baked acorn squash
  6. Yogurt (plain, skim/non-fat)
  7. Fish (salmon)
  8. Avocados
  9. Mushrooms (white)
  10. Bananas

Your goal for this week is to try to find and incorporate more sources of potassium into your daily diet! Good luck!

More News

Grid
List
GLASGOW - Chief of Police and City Administrator Kevin Atwood has been suspended with pay for 30 days. This came... More >>
1 hour ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 6:36:00 PM CDT October 23, 2017 in News
COLUMBIA - Due to the growing population in Columbia, the city is hoping to keep up with its expenditures with... More >>
2 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 5:23:00 PM CDT October 23, 2017 in News
FT. LEONARD WOOD - A program that brought more than 150 Afghan soldiers to the United States to train currently... More >>
2 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 4:59:00 PM CDT October 23, 2017 in News
JEFFERSON CITY - Two men, who pleaded guilty to child pornography charges in May, were sentenced in federal court Monday.... More >>
3 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 4:04:00 PM CDT October 23, 2017 in News
COLUMBIA – As temperatures begin to cool, it is time for people to prepare their homes for winter. Boone County... More >>
4 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 3:48:00 PM CDT October 23, 2017 in News
JEFFERSON CITY - The Cole County Sheriff's Office is warning of a scam similar to one that has popped up... More >>
4 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 3:05:00 PM CDT October 23, 2017 in News
ELLINGTON (AP) — An 86-year-old southeast Missouri man has died, days after a gunman killed his wife. The Missouri... More >>
5 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 2:23:00 PM CDT October 23, 2017 in News
COLUMBIA - Two separate crashes on Highway 63 North slowed traffic Monday morning between the Stadium Blvd. and Broadway exits.... More >>
5 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 2:12:00 PM CDT October 23, 2017 in News
ST. LOUIS (AP) — Voters in St. Louis will soon be asked to weigh in on a half-cent sales tax... More >>
6 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 1:32:15 PM CDT October 23, 2017 in News
COLUMBIA - Police are asking the public to help find a teenager who reportedly ran away and may be trying... More >>
7 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 12:50:00 PM CDT October 23, 2017 in Top Stories
COLUMBIA - The average American adult spends 2 hours, 51 minutes on their smartphone every day, according to comScore’s 2017... More >>
7 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 12:49:00 PM CDT October 23, 2017 in Top Stories
COLUMBIA- The Columbia Police Department reports it has received 655 calls of car burglaries in 2017. That is 207 more... More >>
8 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 11:56:00 AM CDT October 23, 2017 in News
JEFFERSON CITY - The Human Rights Campaign annually releases an evaluation of municipalities across the country rating their effectiveness in... More >>
8 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 11:54:00 AM CDT October 23, 2017 in News
COLUMBIA - The Columbia police officers' union criticized City Manager Mike Matthes' office Monday for testifying on behalf of a... More >>
9 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 10:48:00 AM CDT October 23, 2017 in News
ST. LOUIS (AP) — A report obtained by the St. Louis Post-Dispatch offers insight into why the city's Civil Service... More >>
9 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 10:13:00 AM CDT October 23, 2017 in News
COLUMBIA - Police arrested a man Sunday afternoon after he allegedly set the porch of a home on fire. ... More >>
10 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 9:52:00 AM CDT October 23, 2017 in News
COLUMBIA - Boone County Sheriff's deputies are investigating a home invasion which happened early Monday morning. Authorities said a... More >>
10 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 9:38:00 AM CDT October 23, 2017 in News
ST. JOSEPH (AP) — Authorities say officers have shot and killed a woman who pulled out a gun and fired... More >>
10 hours ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 9:20:52 AM CDT October 23, 2017 in News
Columbia, MO
Broken Clouds 58°
8pm 57°
9pm 54°
10pm 52°
11pm 51°

Select a station to view its upcoming schedule:

Coming Up Next

7:00p
The Voice
9:01p
The Brave
10:00p
KOMU 8 News @ 10
7:00p
Supergirl
8:00p
Valor
9:00p
KOMU 8 News @ Nine on The CW

Tonight's Schedule

7:00p
The Voice
9:01p
The Brave
7:00p
Supergirl
8:00p
Valor
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld