February is Potato Lover’s Month!
Americans love potatoes, which is why they are the most commonly eaten vegetable, in various forms.
Many avoid potatoes to control calories and carbohydrates, but the truth is that potatoes can be part of a healthy diet. They are one of the best sources of potassium in our diets and supply vitamin C, dietary fiber and iron. A small baked potato has only 128 calories and no fat, cholesterol or sodium.
Potatoes come in different varieties and colors, from the popular white Russet potato to red-skinned potatoes, the Adirondack blue potato, purple potatoes or the orange sweet potato. The deep, orange color of the sweet potato reminds us that it is an excellent source of beta-carotene (Vitamin A) in our diet. Many important nutrients lie just under the potatoes’ skin, so leave that skin on when preparing mashed potatoes, homemade fries or casseroles, and eat the skin of the baked potato to get the most nutritional benefit.
Potatoes are healthy, but often it is how we prepare them — and how much of them we eat — that is unhealthy. Many of the potato dishes in the American diet are high in saturated fat and sodium. Such foods include French fries, hash browns, potato chips or “loaded” baked potatoes. These dishes are also low in fiber because the skin of the potato, which is a rich source of fiber, is removed. While these foods can be enjoyed occasionally in moderation, there are many other healthy ways to serve potatoes.
What we add to the potatoes can undermine the nutritional quality of this simple vegetable. Instead of adding salt, experiment with other seasonings like rosemary, thyme, chives or oregano. Try adding nonstarchy vegetables like broccoli or salsa to a plain baked potato. Instead of the usual butter and sour cream, add low-fat cheese or low-fat sour cream, or plain fat-free yogurt to reduce the calories and fat.
Starchy vegetables like potatoes can be part of a healthy diet if we control the portion size. According to the USDA dietary guidelines, a serving of potato is 1 cup diced, mashed or boiled, or 1 medium baked potato or 20 French fries. You can measure out most potato dishes, or picture the size of a computer mouse and select baked potatoes of that size.
Now is the time to reignite your love of the potato. Try “loading” your baked potato with nonstarchy vegetables, leave the skins on, and be mindful of portion sizes. Get creative with baked potato “nachos.” Slice a whole baked potato into disks and add diced tomatoes, black beans, onions, olives, lettuce, salsa and low-fat shredded cheese. Enjoy!
Lisa McCoy is an Extension educator, specializing in Family and Consumer Sciences, for the University of Maryland Extension. She is based in Washington County. She can be reached at 301-791-1504, ext. 315, or by email at lmccoy@umd.edu.
February 03, 2021 at 10:45AM
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It's Potato Lover's Month | Food | heraldmailmedia.com - Herald-Mail Media
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