The Healthy Potato: Naturally Nutritious. Always Delicious.

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The Healthy Potato

• Naturally Nutritious
• Nutrition facts
• Proper spud care and handling
• Potato prep school

• Always Delicious
• Tips for real life
• Easy, pleasing recipes

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Nutrition Facts

• Potatoes alone dont cause weight gain, excess
  calories do.
• You dont have to give up potatoes to lose
  weight
• A potato the size of a computer mouse has
• Only 100 calories
• No fat, cholesterol or sodium
• Less than 10 Daily Value for carbohydrates

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Nutrition Facts
Obese vs. Potato Consumption

• Obese

• Potato Consumption (lbs)

Source Center for Disease Control, Economic
Research Service, USDA, Vegetables and
Specialties Situation and Outlook Yearbook, July
2003
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Nutrition Facts

• Carbohydrates are vital to health
• Carbohydrates fuel your muscles and brain
• Simple vs. complex carbohydrates
• Complex carbs include vegetables, fruits and
  whole grains
• Potatoes are a complex carbohydrate

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Nutrition Facts

• Potatoes pack essential vitamins and minerals
• 45 Daily Value of vitamin C (As much as a
  tomato)
• 21 Daily Value of potassium
• (Twice as much as a banana)

Potato eaten with the skin
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Nutrition Facts

• Potatoes More than carbohydrates
• Vitamin C
• May act as a potent antioxidant
• Keeps the immune system healthy
• Helps heal wounds
• Aids collagen production
• Keeps gums healthy
• Assists iron absorption

• Potassium
• Helps muscles contract
• Assists in maintaining blood pressure
• ... And vitamins B6, niacin, thiamin, magnesium,
  folate and iron

Foods, such as potatoes, that are good sources
of potassium and low in sodium may reduce the
risk of high blood pressure and stroke.
- Source FDA
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Nutrition Facts

• Potatoes are a good source of fiber
• Potatoes with the skin have 3g fiber
• As much as ¾ cup green beans
• The health benefits of fiber are numerous
• May aid in weight loss
• Lowers blood cholesterol levels and may decrease
  risk of heart disease
• Maintains bowel regularity
• May decrease risk of colon cancer

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Nutrition Facts

• Potatoes A key ingredient in your long-term
  eating plan
• Your body needs a balance of carbohydrate,
  protein and fat to function optimally
• As a complex carbohydrate, potatoes give a
  nutritional advantage by offering vitamins,
  minerals and fiber
• And potatoes are so easy, inexpensive and
  versatile to prepare!

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The Healthy Potato

• Naturally Nutritious
• Nutrition facts
• Proper spud care and handling
• Potato prep school

• Always Delicious
• Tips for real life
• Easy, pleasing recipes

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Proper Spud Care and Handling

• Keep potatoes in a cool, dark ventilated place
• 45-50oF
• Do not refrigerate
• Avoid prolonged exposure to light
• Light exposure can turn potatoes green
• Trim off green areas or sprouts

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The Healthy Potato

• Naturally Nutritious
• Nutrition facts
• Proper spud care and handling
• Potato prep school

• Always Delicious
• Tips for real life
• Easy, pleasing recipes

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Potato Prep School

• Keep potatoes nutritious
• Eat potatoes with the skin on
• Prevent discoloration by storing cut potatoes in
  cold water- limit to 2 hours to retain water
  soluble vitamins
• Scrub those spuds
• Wash potatoes thoroughly before eating, scrubbing
  with a vegetable brush

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The Healthy Potato

• Naturally Nutritious
• Nutrition facts
• Proper spud care and handling
• Potato prep school

• Always Delicious
• Tips for real life
• Easy, pleasing recipes

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Tips for Real Life

• Quicken cooking time for baked potatoes
• Lance a potato lengthwise with a metal BBQ skewer
  before baking
• Slice potatoes lengthwise and bake face-down on
  baking sheet
• Pierce several times and microwave until tender,
  turning halfway through cooking time

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The Healthy Potato

• Naturally Nutritious
• Nutrition facts
• Proper spud care and handling
• Potato prep school

• Always Delicious
• Tips for real life
• Easy, pleasing recipes

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Easy, Pleasing Recipes

• Baked potato toppings you probably have at home
• Salsa
• Black beans
• Low fat sour cream, plain yogurt or shredded
  cheese
• Vegetables like broccoli, mushrooms, onions

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More Easy, Pleasing Recipes

• Potato Salad Cha Cha Cha

• Oven Roasted Potatoes

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The Healthy Potato

• Naturally Nutritious. Always Delicious.
• Potatoes alone dont cause weight gain, excess
  calories do
• Only 100 calories with 3g fiber and no fat,
  cholesterol or sodium
• An excellent source of essential vitamins and
  minerals
• 45 DV Vitamin C
• 21 DV Potassium

Quick, easy and versatile to prepare
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Potatoes Arent Just Good Theyre Good for You
Only 100 Calories
An excellent source of potassium
No fat
Good-for-you-fiber
Rich in vitamin C
With skin on
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Thank You!
More recipes and information are available at
www.healthypotato.com