People who eat 5 or more fruits and vegetables every day as part of a healthy diet are less likely to develop cancer, heart disease, high blood pressure, diabetes and other chronic diseases.
Parents who eat a diet rich in fruits and vegetables are teaching their children an important behavior they are likely to imitate, and one that can provide them with disease-fighting benefits for a lifetime.
Potatoes are one of the most nutrient-dense foods you can consume:
- One medium-sized potato has 110 calories.
- It is 100 % fat free, (saturated fat free and trans fat free) cholesterol free, and salt free food.
- Potatoes contain antioxidants; the amount and type depend on the variety.
- Potatoes are an excellent source of Vitamin C.
- Skin-on potatoes are a good source of potassium.
- One wholesome, satisfying potato contributes 2 grams of fiber to the diet.
EASY TO PREPARE
Families with children, couples and singles with careers, retirees with commitments… we all lead busy, active lives. But that doesn’t mean we can’t prepare healthy, tasty, quick meals that include NY grown potatoes. Potatoes are versatile and easy to prepare. Visit our recipe section for ideas and tips.
POTATOES GO GREEN
Locally, sustainably produced food is fresh, nutritious, easy on the eco-footprint and good for your local economy. Supporting agriculture is a vital part of keeping wide-open spaces and rural NY green. Be sure to insist on locally grown potatoes at you favorite grocery store, restaurant or buy direct at farmers markets.
THE POWER OF POTATO NUTRITION
- Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract.
- One medium potato (5.3 ounces) with skin is a good source of potassium, providing 620 milligrams or 18% of the recommended daily value (DV) per serving.
- Potatoes rank highest for potassium content among the top 20 most frequently consumed raw vegetables and the top 20 most frequently consumed raw fruits.
- A 2006 report from the American Heart Association indicates that almost 1/3 of Americans have hypertension and that potassium is a powerful dietary factor that can lower blood pressure. Unfortunately, few Americans are getting the potassium they need. Data from the most recently published National Health and Nutrition Examination Survey indicated that only 6% of men and < 3% of women are meeting the recommended potassium intake of 4700 milligrams per day!
- Eating just one medium potato – about the size of a computer mouse – can get you well on your way to meeting your daily potassium requirement.
- Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping prevent cellular damage.
- In addition, Vitamin C aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy.
- Vitamin C may help support the body’s immune system.
- Potatoes are an excellent source of vitamin C (45% of the DV), which is more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV).
- One medium potato (5.3 ounces) with the skin contributes 2 grams of fiber or 8% of the daily value per serving.
- Potatoes are a good source of vitamin B6 with 10% of the recommended daily value. Iron
- One medium potato provides 6% of the recommended daily value of iron. Combining Potatoes with other Vegetables for Better Nutrition
- Potatoes provide the perfect complement to many other vegetables and, because of their immense popularity, they can serve as a conduit for increasing overall vegetable consumption. For example, a baked potato topped with broccoli and cauliflower; mashed potatoes mixed with spinach and onions; roasted potatoes with onion, peppers, and mushrooms; or a tuna Nicoise salad with asparagus, potatoes and lettuce each provide at least 3 servings of vegetables.