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Presented by: Carla Addison, RD, LDN Corporate Nutritionist, Heinz North America
Popularity of Potatoes United States Global Cost of Production Varieties Starchy qualities Colors and textures Healthy benefits Dining with Potatoes Convenient and Creative recipes Tips for the public
FACTS Potatoes are grown in 37 North American states In 2009, over 1 million acres of potatoes were planted The 2009 crop yield was 43 billion pounds of potatoes, that’s about 95,000 Statue’s of Liberty! The value of production for the US is ~ $3.45 billion per year
- In the 2010 Dietary Guidelines potassium is identified as a shortfall nutrient in the US diet - White potatoes are among the most affordable sources of potassium in the US - Cost/serving of white potatoes, non-fried, was approximately ½ the cost of other F&V. ¹ A. Drewnowski, C. Rehm; Nutritional Sciences Program, University of Washington, Seattle, WA
FoodServingsCaloriesPotassium (g)Fiber (g) Baked White Potato 1 small (138g) 1287383.0 Golden Crinkles Fries 0.5 cup (100g) 1554952.5 Cooked Lima Beans 0.5 cup (94g) 1084786.6 Banana 1 medium (118g) 1054223.1 Tomato Sauce 0.5 cup (122g) 364051.8 Baked Butternut Squash 0.5 cup, cubes (102g) 412913.3 Orange 1 medium (140g) 692323.1 Cooked Broccoli 0.5 cup, (78g) 272292.6
Russet Potato0.08 cents per oz Semolina pasta (private label brand)0.10 cents/oz Gala apples (PA in February)0.11 cents/oz Tomatoes (PA in February)0.12 cents/oz White rice (private label brand)0.15 cents/oz Eggs (private label brand)0.16 cents/oz Cheddar Cheese (private label brand)0.42 cents/oz Raw chicken breast (private label brand)0.35 cents/oz
A russet potato is the most common type of potato grown in the United States; it is also sometimes referred to as an “Idaho Potato”, or a russet Burbank potato. It was developed in the 1870’s by Luther Burbank, a horticulturalist. The russet potato is oval and has a brown, or russet-colored, net-like skin, with a few shallow eyes. Russet potatoes are used in various recipes. They make great baked potatoes, and are also used to make French fries, potato pancakes or mashed potatoes. The russet potato can also be roasted or boiled, or used in soups. They are generally not used to make potato chips, due to their shape. Russet Potatoes Varieties Include: Russet Burbank Ranger Burbank Russet Norkotah
Round White Potatoes Varieties Include: Atlantic Kennebec Superior These potatoes are round-shaped with a medium starch level; flesh is white or creamy, while the skin is smooth and light brown in color. These potatoes have white colored, dense flesh, and provide a creamy textured after cooking. White round potatoes are best suited to boiling than baking so it is a good choice for making mashed potatoes.
Long White Potatoes Varieties Include: California Long White American Giant Wisconsin Pride This oval-shaped potato has light white or pale brown colored skin. They are generally medium to low in starch. Long white potatoes are an all-purpose potato. They are warm-weather, summer potatoes that have great appeal for appearance but no storage capability., and thus are only available May-July. They can be boiled, mashed, fried and baked. Like the round white potatoes, they also hold their shape after cooking. They are often known as the white rose or California long whites.
Round Red Potatoes Varieties Include Red Norland Red Pontiac Red LaSoda Red potatoes are an enticing ingredient in many of today's gourmet recipes. The bright skin color and distinctive flavor make these potatoes an increasingly popular variety. Red potatoes are round-shaped, and can be distinguished by their rosy red, or reddish-brown skin. Flesh is usually white, though sometimes it can be red or yellow. Red potatoes are low in starch and are ideal for boiling, steaming, roasting and grilling. They can also be served in salads.
New Potatoes Varieties Include Russets Reds Yellows New potatoes, sometimes called “Baby Potatoes” are not a separate variety of potato, but rather, they are younger versions of other varieties. The skin of new potatoes is thinner than the skin on older potatoes. For this reason, new potatoes are rarely peeled before cooking. Because new potatoes are small they are well-suited to boiling and roasting. Boiled new potatoes retain their shape and texture.
Yellow Flesh Potatoes Varieties Include Yukon Gold Yellow Finn Michigold Carola Nicola Delta Gold This popular potato was developed in Canada and released in 1981. They are usually round, or slightly oval-shaped and flat. The flesh is yellow, and covered by thin yellowish or light brown skin. The yellow color is due to the presence of anthocyanins. The light-yellow color of its flesh gives the impression that it has been pre-buttered. They contain medium level of starch and are suitable for boiling, mashing, baking and roasting.
Blue and Purple Potatoes Varieties Include All Blue Purple Peruvian Purple Viking Purple or blue potatoes are easily identified by the blue or purple skin and flesh, which remain intact even after cooking. The brilliant blue or purple color is imparted by blue pigmented anthocyanins. These potatoes are native to South America and are low in starch. They can be boiled, baked, roasted, fried, and are used in salads.
Fingerling Potatoes Varieties Include Purple Peruvian Russian Banana Ruby Crescent Fingerlings are smaller in size than most of the conventional potatoes and grow to a length of 2-3”. They are slightly elongated with knobs, which give them the shape of fingers. There are many varieties of fingerling potatoes ranging from creamy-white to purple. Flesh color can be russet, purple, red or yellow. The skins are thin and can be cooked without peeling. Fingerlings are low in starch and can be prepared by baking, roasting and boiling.
Sweet Potatoes Varieties Include Beauregard Covington Evangeline Diane Jewel Sweet potatoes are actually roots, not tubers like potatoes. Sweet Potatoes originated in South America, and are related to the Morning Glory family. Their smooth orange flesh is high in Beta-Carotene, one serving provides twice the recommended amount of Vitamin A. Sweet Potatoes can be baked, and are also used to make Sweet Potato Fries, pancakes and mashed sweet potatoes.
A strategy for reducing blood pressure is to consume nutrients with lowering affects most notably potassium. Insoluble fiber, like that found in potato skins, has been associated with decreased cardiovascular disease risk. ¹ Fiber, soluble or viscous modestly reduce LDL-cholesterol levels more than reducing saturated and trans fat alone. ¹ Lichstenstein AH, Appel LJ, Brands M, et al. Circulation. 2006;114:82-96.
Potassium in the diet reduces the risk of bone loss in postmenopausal women A recent study of 266 post menopausal women examined the effect of dietary potassium on bone mineral density. Diet records were collected during a period of five years on the amount of daily potassium ingested and data from bone density tests. Results showed a significantly minimized bone loss in women whose daily potassium intakes were above average, suggesting the vital role of potassium in maintaining bone density.¹ Zhu, K., A. Devine, and R. L. Prince. Osteoporosis International 20.2 (2009): 335-40.
For people with diabetes it is the total amount of carbohydrate in meals and snacks, rather than the type that determines the body’s blood glucose response. Meal planning with potatoes Potato, boiled ½ cup or ½ medium (3oz) Potato, baked with skin ¼ large (3oz) Potato, mashed ½ cup Franz, MJ et al. Diabetes Care. 2002;102:100.
Potatoes and their flour are nutrient dense and an affordable gluten free replacement for wheat based side dishes like pasta noodles or breads. Celiac disease estimates are 1:100-300 in different continents.¹ A gluten free lifestyle avoids foods that contain the protein gluten which causes multiple symptoms for those with celiac disease and gluten intolerance.
The white potato in all forms contains considerable amounts of potassium, dietary fiber, magnesium, vitamin C, and iron. Potatoes are naturally low in nutrients associated with cardiovascular disease, such as saturated fat, trans fat, cholesterol, and sodium
One medium potato is one serving of vegetables or a quarter of your plate.
Vitamin C Antioxidants High Potassium Low sodium Fiber
Herbed Mashed Potaoes Kid friendly Under 15 minutes Mediterranean Stir fry Potatoes Under 20 minutes Side dish Asian Vegetarian Budget Bombay Potatoes Under 20 minutes Indian Healthy Vegetarian
Ingredients: 1 bagOre Ida Steam n’ Mash Russet Potatoes ½ cupFat free sour cream 1 tbspOlive oil 1 cloveGarlic 1 tbspItalian seasoning herbs ½ tspsalt Directions: Microwave Steam n' Mash Potatoes according to package directions. Pour cooked potatoes into bowl; add ingredients; mash with a potato masher or mixer to desired consistency. Nutrition Facts: (122g) Serves 8 130 calories, 3 g fat, 0.5 g saturated fat, 0g TFA, 210 mg sodium, 21g carbohydrate, 2 g fiber, 6g sugar, 3g protein, 15% DV Vit C *Meets PBH criteria
Ingredients: ½ bagOre Ida hash browns 1 tbsppeanut oil 1 clovegarlic, minced 1 tbspshallot, minced 2 tbsplight soy sauce 1 tbspbrown sugar ¼ cuplow sodium chicken broth Directions: Heat oil in a sauté pan over medium high heat add the garlic and shallots for 2-3 minutes. Add frozen potatoes, soy sauce, brown sugar and chicken broth and lower heat to medium. Cook for 10-12 minutes and serve warm as a side dish. Nutrition Facts : (130g) Serves 4 130 calories, 3g fat, 0.5g saturated fat, 0g TFA, 530mg sodium, 25g carbohydrate, 2g fiber, 4g sugar, 3 g protein *Meets PBH criteria
Ingredients: 1 Tbspvegetable oil 1 Tbspminced ginger 2 Tbspcurry Powder 0.5 TbspButter, unsalted ½ bagOre Ida O’Brien hash browns 14 oz candiced tomatoes Directions: Heat the oil in a large skillet, add the spices and cook until fragrant. Add the butter and potatoes making sure they are completely covered by the spice mixture. Cook for 10 to 15 minutes on medium heat then stir in tomatoes, serve warm. Nutrition Facts: (130g) Serves 4 100 calories, 3g fat, 1g saturated fat, 0g TFA, 30mg sodium, 15g carbohydrate, 2g fiber, 2g sugar, 2g protein *Meets PBH criteria
The positive qualities of the white potato Nutrient Dense- highest consumed potassium rich vegetable in the American Diet Easy to store and prepare - no refrigeration required, heat and eat Versatile- used around the world in cuisines
Ore-Ida Products www.oreida.com Special Thanks to Contributor Craig Doan: Ore-Ida Research & Development Scientist and potato variety contributor. Alliance for Potatoes Research & Education (APRE) Produce for Better Health Foundation http://www.pbhfoundation.org