How to make potassium-rich foods a healthy habit

How to make potassium-rich foods a healthy habit

  • Zespri SunGold kiwifruit
  • Zespri Green kiwifruit

With so much health eating advice out there, the last thing we all need is another ‘super nutrient’ box to tick! However, studies show that potassium is good for our nervous system, muscle function and blood pressure and, by making a few simple choices, you can easily boost your intake. So, if you’re keen to give it a try, keep reading for some helpful hints on making potassium-rich foods a daily habit.

Make a potassium-rich food plan


Ready to make a change? Psychologically, it’s easier to think of it as a good habit that you want to form, rather than a bad habit that you want to break. To be classed as a good source of potassium, a food must contain at least 300 mg per 100 g. You’ll find this information in the nutrition table on packaged food. For fresh fruits and vegetables, you can find the information online.

Did you know?
With 300 mg/ 100 g, Zespri Green kiwifruit is considered a source of potassium
Potassium is an important mineral for the development of many different body functions

Be patient


Don’t expect new habits to be formed overnight. Behavioural change experts say it takes two weeks of repetition for behaviour to become engrained as a habit. So start things slowly – try and incorporate one potassium-rich food into your diet every few days or so. Soon enough you’ll be doing it every day without giving it a second thought!

Go for variety


Say ‘potassium’ to someone and they normally think ‘banana’. Bananas are fantastic, but to keep your taste buds interested, it’s good to get some variety. And in fact, a banana only contains 58 mg more potassium per 100 g than a Zespri Green kiwifruit – which shows that you don’t always have to turn to the obvious choices!

Reward yourself


A new, healthy habit is a reward in itself, but there’s nothing like a treat to keep the motivation high. The reward can be anything you like – but if you enjoy delicious smoothies than this week’s recipe might be the perfect treat for you. Packed full of potassium, this ginger, kiwifruit and spinach smoothie is a habit that you won’t find hard to keep!