Potatoes are an oh-so popular food with many surprising health benefits,
but, unfortunately, so many Americans eat them in the form of greasy French
Fries or chips, or calorie-laden, “loaded” baked potatoes.
In honor of National Loaded Potato Month in May, here are
six ways to enjoy a fully loaded, healthy potato:
It’s a bird, it’s a plane … no, it’s salsa, the “nutritional supersauce!” Ditch the butter and sour cream and opt for your favorite salsa and fat-free
plain Greek yogurt instead. Or try this
fiery recipe that includes Monterey Jack cheese and jalapeno peppers.
A potato that is out of this “tunaverse!” Tuna is a low-cal fish that is protein-rich and high in heart-healthy
omega-3 fatty acids, and it goes great on your spuds in this
tuna, artichoke and basil loaded potato recipe.
Make it Mediterranean. They call the Mediterranean diet heart-healthy for a reason, so try this
Mediterranean topped baked potato that incorporates olives, sun-dried tomatoes, low-fat yogurt and feta cheese.
A traditional comfort food made lean. There’s nothing like a bowl of homemade chili to warm your bones
on a cold day, so why not try this version of
loaded turkey chili baked potato with lean meat, reduced-fat cheese and fresh chives.
Nothing beats barbecue. Barbecue chicken, that is. Try
this low-cal topper combination of lean chicken, barbecue sauce and health-enhancing
A sweet spin on spuds. Ditch the traditional, fatty potato skins and instead opt for this healthier
veggie-loaded sweet potato, packed with immunity-boosting vitamin A, fiber and vitamin C. You can
load them up with roasted veggies, chicken and even a light sprinkle of
cheese, and top with plain Greek yogurt.
Do you want other ideas on how to spruce up your spuds?
Put your baked potato in a bowl with this healthy soup recipe or
try these fiber-rich sweet potato chips!
The Health Benefits of Potatoes
Despite their often bad reputation of being a high-carb starch that should
be eliminated from your diet, potatoes are actually packed with nutrients,
including a variety of vitamins, minerals and phytochemicals that protect
against disease. And, if eaten right—without all of the fat and
salt added in—here’s how your body will benefit from with
one medium potato:
Calories - 164
Protein - 4.3 grams
Carbohydrate - 37 grams
Fat - 0.2 grams
Dietary Fiber - 4.7 grams
Sodium - 10 milligrams
Potassium - 750 milligrams
Cholesterol - 0 grams
The same serving provides the following percentage of your daily requirements:
Vitamin C 51%
Vitamin B6 30%
Potassium 25%(That’s more than bananas, tomatoes, broccoli and oranges!)
Whole, unprocessed potatoes have very little sodium (only 13 milligrams,
less than 1 percent of the suggested daily limit), and they contain alpha-lipoic
acid, a compound that helps the body convert glucose into energy.
5 Potato Points to Ponder
· The average American eats 140 pounds of potatoes per year!
· French Fries were introduced to America when Thomas Jefferson
served them at a White House dinner.
· The largest potato grown was 18 pounds, 4 ounces in England in 1795
· Every year enough potatoes are grown worldwide to cover a four-lane
motorway circling the world six times.
· Potatoes were the first vegetable grown in space.