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Pump it up with POTASSIUM Potassium is a mineral that keeps our heart, muscles and nerves healthy. It also keeps the fluids in our bodies balanced and reduces the negative effects of sodium intake.

Eating foods rich in Potassium will give you many benefits such as:    

Lower risk for high blood pressure Lower risk for heart disease Lower risk for stroke Regular Heartbeats

Where is Potassium? Fruits and Vegetables are the best source of this nutrient.      

Broccoli  Carrots  Squash  Potato  Beans Tomato Juice

Bananas Orange Raisins Cantaloupe

5-9 servings of Fruits AND Vegetables offer all the Potassium we need for one day!

One serving of fruit is:  ½ cup fresh, canned, or cooked fruit  ¼ cup dried fruit  ½ cup juice  1 medium piece One serving of vegetables is:  ½ cup fresh or cooked vegetables  1 cup raw leafy vegetables  ½ cup juice. How to choose? Choosing is easy: Eat more fresh foods and less processed foods to get more Potassium. If you have heart or kidney problems and take medications, talk to your doctor or dietitian for specific Potassium recommendation. References:;;; ROLFES, S; PINNA, K; WHITNEY, E. Understanding normal and clinical nutrition. Cengage Learning, 8 th ed., 2009. Produced by Jaqueline Avila, Nutrition Intern at Meals On Wheels Inc. of Tarrant County. For questions regarding nutritional information, contact Sherry Simon, R.D/L.D., Director of Nutrition Services at (817) 366-0912 or email:

Potassium Handout  

Handout with information about Potassium. Developed at Meals on Wheels of Tarrant County