Healthy eating, Healthy meals

Easy potato recipes

Nutrition experts recommend potatoes as a perfect base for a healthy diet, helping you to maintain a healthy weight.

Potatoes are naturally fat free and have a low energy density (the amount of calories/kilojoules they provide per gramme) which makes them ideal for helping with weight management³.  Provided little or no fat is used when cooking them and they are eaten in appropriate amounts, they can decrease the energy density of a meal helping you stay fuller on less calories.

Potatoes also contain many key vitamins and minerals with their associated health benefits for example; potatoes are a source of potassium, vitamin C and vitamin B6.

Potatoes can be a good choice before working out. They are a starchy carbohydrate and so provide energy which is essential to exercise efficiently. It also makes each workout more effective in burning fat rather than muscle.

3 Julia A Ello-Martin, Liane S Roe, Jenny H Ledikwe, Amanda M Beach and Barbara J Rolls
Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets American Journal of Clinical Nutrition, Vol. 85, No. 6, 1465-1477, June 2007

 Potatoes make cookery easy

Healthy cooking tips

  • Potatoes give soups a thick and creamy texture without having to add butter or cream
  • Put the peeler away! Most of the fibre content of a potato is in the skin so leave it on if you can. This will also help keep the vitamins in during the cooking process
  • If you are peeling your potatoes, try and take just the thinnest layer off and don’t leave them exposed to the air or standing in water longer than you have to otherwise some of the vitamins will be lost
  • When you want to add fat to a dish swap saturated fats for unsaturated fats, e.g. swap butter for olive oil spread. Measure it out with a spoon or knife. You could also add a little stock instead of oil when cooking for extra flavour
  • Grill, steam or bake your potatoes instead of roasting or frying and use non-stick pans and non-stick foil when cooking as they don’t require fat adding
  • Use low-fat varieties of dairy products such as low-fat yoghurt or try using smaller amounts of stronger flavoured cheese

 How to Cook Potato Dauphinoise