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Potato Guide

Potato Storage and Selection

Potatoes contain many of the essential nutrients that the dietaryguidelines recommend Americans increase in their diet. Potatoes eaten with the skin provide nearly half of the Daily Value for vitamin C and are one of the best sources of potassium and fiber. One medium-sized potato has 100 calories and provides complex carbohydrates needed to fuel our brains and bodies, giving us the energy we need for a busy lifestyle. The challenge now lies in educating Americans about what foods are good sources of these vital vitamins and minerals. The good news is there are many simple and tasty ways to add these nutrients into the diet using potatoes.

Nutrients Low Enough to Be of Concern - And How to Get More of Them

Potassium	Make "smashed" potatoes - mashed in their jackets . Blend a smoothie with nonfat yogurt, a banana and orange juice
Vitamin E	Serve up a snack of sunflower seeds or almonds . Mix in a little wheat germ when making oatmeal or baking
Fiber	Turn the family on to whole-grain cereals . Serve their favorite - baked potatoes eaten with the skin . Add beans to salsas and soups
Calcium	Encourage 2-3 servings of non or low-fat dairy products daily
Magnesium	Offer whole-wheat breads and pastas . Smear peanut butter on celery sticks and apple wedges

It might surprise some to learn that potatoes top the list of the 20 top-selling fruits and vegetables, ranked by amount of potassium they contain according to AC Nielsen (see entire chart, following). One medium potato with skin contains 720 mg of potassium, followed by one medium stalk of broccoli at 540 mg and one medium banana at 400 mg. Foods that are a good source of potassium and low in sodium - such as potatoes - may reduce the risk of high blood pressure and stroke.

"High in potassium content is just one more smart reason to include potatoes with skins in a healthful diet," explains Katherine Beals, PhD, RD, FACSM, nutrition consultant for the United States Potato Board. "Potatoes are also an excellent source of vitamin C and bring important B vitamins and fiber. A 5.3-ounce potato has a mere 100 calories and contains no fat or sodium. What's even better is that people love them and want to eat them!"

Today, the potato is so common, plentiful and pervasive in the Western diet that it is taken for granted. We forget that it has only been with us for a few hundred years.

Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
Potato, baked, with skin 1.00 cup 122.00 grams 132.98 calories
vitamin C	15.74 mg	26.2	3.6	very good
vitamin B6 (pyridoxine)	0.42 mg	21.0	2.8	good
copper	0.37 mg	18.5	2.5	good
potassium	509.96 mg	14.6	2.0	good
manganese	0.28 mg	14.0	1.9	good
tryptophan	0.04 g	12.5	1.7	good
dietary fiber	2.93 g	11.7	1.6	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV&gt=5%
good	DV>=25%	OR	Density&gt=1.5	AND	DV>=2.5%

Safety

The potato is part of the nightshade family and as such does have some disagreeable traits. One should never eat anything green from a potato. The leaves and stem are poisonous. Potatoes should be stored in dark, but dry places. Light will cause the formation of solanine on the skin of the potato. Though not likely to cause serious harm, green skinned potatoes can taste bitter and may result in temporary digestive discomfort.

When confronted by green skin on a potato, simply peel it away. Keep as much of the rest of the skin as possible. For this is where most of the vitamins reside. Potatoes are one of the most nutritious staple crops discovered by man. With milk in the diet, it can be a sustaining and healthful source of energy, vitamins and minerals both in times of want and in times of plenty.

Cuisine

	Quark Baked Potatoes
	Potato Casserole
	Baked Herbed Potatoes
	Alaska Salmon Idhao Potato Cakes
	Andre’s Parmentier Potatoes
	Dauphinoise Potatoes
	Potato Frittata
	Ottik's Fine Spiced Potatoes
	French Fries
	Broccoli-Shrimp Stuffed Potatoes
	Arugula Salad with crisp Idaho Potatoes
	Roast Potatoes
	Buckeye Twice-Baked Potato
	Au grattin Potatoes
	Party Potato Casserole
	Seasoned Potato Wedges
	Perfect Mashed Potatoes
	Boxty - Potato Griddle Cakes
	Garlic Mashed Potato
	Potato Soup - with Garlic and Winter Greens
	Potato Croquettes

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