5. Vary your starches.
Starchy vegetables include breadfruit, burdock root, cassava, corn, jicama, lotus root, lima beans, plantains, white potatoes, salsify, taro root (dasheen or yautia), water chestnuts, yam, and yuca. These are all nutrient-dense, just as the non-starchy vegetables are.
6. Eat Potassium Rich Foods.
Potassium is a mineral and an electrolyte found in foods and beverages that help keep your muscles working, including the muscles that control your heartbeat and breathing. Rich sources of potassium include fruits, vegetables and dry beans!
Fruits: avocado, banana, guava, kiwi, mamey, nance (yellow cherries), papaya, passion fruit, plantains, soursop, and dried fruits.
Vegetables: artichokes, batata, beans, cassava/yuca, lentils, lima beans, tomatoes, pumpkin, potatoes, and spinach.
Dry beans (per ¼ cup):
Bola Roja 768mg Potassium
Cannellini Beans 754mg Potassium
Large Lima Beans759mg Potassium
Red Cargamanto Beans 720 mg Potassium
Small White Beans 694mg Potassium and
White Caragamanto Beans 675mg Potassium
TIP: If you exercise daily you must replace the potassium that is lost while sweating. Potassium is important for hydration, muscle contraction, helps control heart rate and helps maintain healthy blood pressure. Not getting enough potassium can lead to muscle cramps, aches, abnormal heart rhythms, and more.