Potassium, K Rich Foods

Tip 1 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 2 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 3 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 4 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 5 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 6 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 7 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 8 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 9 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 10 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.