The white potato is a bit of a hidden treasure. It's simple and plain. Some people might think it's like white bread or white rice and not so high in nutrients. But, it's not!What's special about the potato is that it's got a heck of a lot of potassium and B6. Potassium is good for lowering blood pressure & keeping your muscles happy and cramp-free. B6 is needed to help the metabolism of protein and your red blood cells. In a plain, medium potato (~160 kcalories), you'll get 12% of your folate, 12% of your niacin, 27% of your B6 and 26% of your potassium for the day.
To use the potato in a healthy way, have a small or medium one as your starch for the meal - meaning have it instead of rice, pasta, bread, etc. You can bake, roast, or microwave it (make sure to poke holes with a fork in it first). Then add some steamed veggies or a salad to your plate. Also, make sure you have some protein - you might like black beans with a tablespoon of salsa.
