I've studied nutrition out of my own curiosity for more than ten years now. When I opened this article, one of the first things I did was ctrl+F "potassium" --

I've studied nutrition out of my own curiosity for more than ten years now. When I opened this article, one of the first things I did was ctrl+F "potassium" -- the most underrated nutrient. Average potassium intake is below recommended levels and resolving this may lead to significant reductions in mortality[1]. Potassium may also reduce the severity of osteoporosis[2], although I (male) don't need to worry about that. Improving potassium status is also associated with simply feeling better[3]. 1 - https://www.sciencedirect.com/science/article/abs/pii/S0025619613004631 https://www.sciencedirect.com/science/article/abs/pii/S00256... 2 - https://link.springer.com/article/10.1007/s00198-008-0666-3 https://link.springer.com/article/10.1007/s00198-008-0666-3 3 - https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-electrolytes-are-related-to-mood/261729C7B3C7D3D2D8D5E1CDF74932FF https://www.cambridge.org/core/journals/british-journal-of-n... Good sources of potassium include fruits, vegetables, legumes, nuts, milk, yogurt and eggs -- or, in other words, anything except meat, cheese, grains, and overly-processed crap. (When cheese precipitates from milk, most potassium remains in the liquid phase. I am not sure if the same happens with tofu.) I haven't ever really tried to lose weight, but I've always had very strong motivations to maintain low body fat: - my mother's family has a history of cardiovascular disease (grandfather d. stroke at 67, aunt d.m. type 2) - my father's family has a high prevalence of obesity - I have scoliosis with associated back pain With these factors in mind, I've spent a lot of time combing the USDA nutrient database: http://fdc.nal.usda.gov/ http://fdc.nal.usda.gov/ . I don't use an "energy out" calculator -- rather, I keep track of my intake and habits and correlate these to changes in my weight. The strategies I use are mostly quotidian: every meal must have some dietary fiber; avoid snacking -- drink water first and choose foods with fiber if you must; stay active etc. Possibly the most valuable thing I've learned, though, is how many things -- particularly vegetables -- you can prepare using nothing but an oven and aluminum foil, without making more dirty dishes. This is invaluable for continuing to make healthy choices when it's late and you're tired, or improving a meal that already requires substantial effort. Fatigue is your most formidable enemy, and "lazy cooking" techniques ward it off.