NutritionDoc

Potatoes fresh from the farm once accounted for roughly 80% of the potatoes prepared in American kitchens.  Now, processed potatoes - from flakes and frozen fries to extruded puffs and Tater Tots- hold the top spots. You can now find fully cooked, refrigerated, heat and eat potato dishes sold in microwavable tubs next to the meat case so you can plan your evening meal on the spot.

 

Frozen, dehydrated, extruded and refrigerated potatoes are quick and easy, but all that processing either destroys or removes much needed nutrients like vit C, potassium and fiber, while at the same time adding unwanted fat and sodium.

 

Most processed potato products contain only one to two grams of  fiber per serving, a far cry from the almost four grams of fiber found in a medium baked potato with the skin  or seven grams in a large potato. And some processed potatoes are off the chart for fat, quite in contrast to fresh potatoes, which are virtually fat free.

 

Potato Pointers:

 

1. Comparison shop. Products vary widely in calories, fat and sodium.

2. Avoid products labeled "extra crispy" as it usually means extra fat and calories.

3. Make healthful modificatikons to package directions. For prodducts you mix, such as scalloped or au gratin potatoes, use only half the oil or margarine and substitute skim milk for whole to reduce fat and calories.

4. Go retro and make your own. Scrub and pierce whole potatoes and bake at 350 degrees for about 60 min. Or  microwave 2 potatoes on a paper towel for 10 min. Bake enough for 2 meals and refrigerat the leftovers for later in the week. For tasty home fries  simply slice and saute in a little olive oil with garlic and onions.