Potatoes

Information brought to you
by the US Potato Board

Peel Back the Truth

You don’t have to dig deep to learn the truth about potatoes. Here are the facts: One medium size (5.3 ounces) potato contains no fat, sodium or cholesterol, and has 110 calories. It provides 45 percent of the recommended Daily Value of vitamin C. In addition, with skin on, it is also a good source of potassium, ranking highest among the top 20 most frequently consumed raw vegetables in the U.S.

MomsDinnerHelper.com to the Rescue

In order to lend a hand to busy moms when it comes to getting the all-important family-worthy dinner on the table, the United States Potato Board (USPB) has created a lively and informative new online resource, www.MomsDinnerHelper.com. Earn potato points to redeem prizes by signing up and sharing your favorite dinnertime recipes. Eating Well potato recipes are featured in the “Potato-Go-Round” recipe database so get digging and join other moms as they share their best dinnertime tips and recipes.

Potato Nutrition Q&A

Below are a few more common potato nutrition myths debunked. You have every reason to feel good about eating the potatoes you already love!

Myth: Potatoes are not a vegetable.

Truth: The popular tuber counts toward the USDA’s total recommended daily servings of vegetables. One medium-size potato (5.3 ounces) counts as one cup of starchy vegetables (www.mypyramid.gov).

Myth: Potatoes are fattening.

Truth: One medium-size potato (5.3 ounces) is fat- and cholesterol-free.

Myth: Potatoes are full of empty calories.

Truth: One medium-size potato (5.3 ounces) has 110 calories. This particular myth may stem from the fact that some toppings increase caloric levels, so try using healthy alternatives like salsa, steamed veggies or low-fat sour cream.

Myth: Potatoes are a simple carbohydrate.

Truth: The majority of carbohydrates in potatoes are complex carbohydrates. Complex carbohydrates are the type that fuel the body and brain and are the body’s main energy source.

Myth: Other than carbohydrates, potatoes don’t contain many nutrients.

Truth: A potato with the skin on offers important dietary fiber, is rich in vitamin C and a good source of both potassium and vitamin B6. In addition, potatoes also have small amounts of nine other vitamins and minerals.

Myth: Potatoes cannot be part of a healthful diet.

Truth: The U.S. Dietary Guidelines have always shown that potatoes can be part of a well-balanced diet.

Myth: All the potato’s nutrients are found in the skin.

Truth: In addition to a nutritious skin, potato flesh contains vitamin C, potassium and fiber, which is why it’s best to enjoy every part of the spud.

Myth: Potatoes don’t do the trick for me because I’m looking for foods that are rich in antioxidants.

Truth: Potatoes do contain antioxidants. The amount and type depend on the variety of potato but the predominant antioxidants are certain carotenoids and anthocyanins.

Myth: Potatoes only taste good when they’re prepared in a fattening way.

Truth: Try topping a baked potato with salsa, steamed vegetables or low-fat sour cream. Or, mash potatoes with low-fat chicken broth. Potatoes roasted with olive oil, garlic and a touch of herbs are delicious.

For more healthy potato recipes and nutrition information, visit www.potatogoodness.com.