You probably have heard that potatoes are too high in carbs or are empty calories. In truth, Potatoes are a nutrient-rich starchy vegetable. The potato has simply gotten a bad rap over the years! Let’s talk about why potatoes should be on your plate.

What are potatoes: Potatoes are an energy-storing part of a plant, called a tuber. Because potatoes are meant to help a plant survive a long, harsh winter, they are packed with nutrients. Like corn and peas, potatoes are starchy vegetables. USDA MyPlate recommends between 4-6 cups per week of starchy vegetables.

Benefits of Potatoes: One medium russet potato, with the skin, will get you 25% of your daily potassium, 35% of your vitamin C needs, 30% of vitamin B6, 18% of you daily fiber needs, and 8% of your protein. All for about 160 calories! Potatoes are also very filling, thanks to their high fiber and water content.

How to best enjoy: When not deep fried or topped with extra butter and sour cream, potatoes are a naturally fat-free food. To maximize the fiber and nutrients, and to make prep time easier leave the skin on. No need to peel, just scrub and eat it all for maximum nutrition! Pair them with flavorful, but lower calorie toppings and mix-ins. Try tossing potatoes with carrots, onions, and herbs to make a quick hash. Or try topping with black beans, salsa, and cheese. See online recipes at Iowa Extension’s Spend S

Spend Smart Eat Smart site:  https://spendsmart.extension.iastate.edu/recipe/healthy-hash-browns/ or https://spendsmart.extension.iastate.edu/recipe/santa-fe-stuffed-potatoes/