There are many healthy ways to prepare and eat potatoes.

Research shows foods rich in potassium and low in sodium, such as potatoes, may reduce the risk of high blood pressure and stroke.

With only 110 calories per serving, potatoes are naturally fat free, cholesterol free and contain no sodium. They also provide dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients.

Yellow-fleshed potatoes, like the Russian Banana Fingerlings and the Yukon Golds are packed with Beta-Carotene.

Research shows diets containing foods that are a good source of potassium and low in sodium, such as potatoes, may reduce the risk of high blood pressure and stroke.

Eating potatoes with skins on, like fingerlings, contributes fiber to your diet. Fiber promotes good digestion and helps you manage your body weight, plus it may help decrease your risk of colon cancer and heart disease.

People who eat five 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 disease.

Want to learn more about the nutritious value of potatoes?

Visit www.potatogoodness.com for information on the benefits of eating potatoes, and more!

• Q. Are potatoes nutritious?
  A. YES! Potatoes are a low calorie, fat and cholesterol-free vegetable providing vitamin C, potassium, vitamin B6 and dietary fiber.

• Q. Are potatoes fattening?
  A. NO! It's all those delicious toppings we use that add calories and fat. The potato contains zero fat and 5.3-ounces of potatoes are only 110 calories.

• Q. What about potatoes and the Glycemic Index?
  A. The Glycemic Index (GI) is a system that assigns a number to foods, particularly carbohydrates such as bread, pasta and potatoes, based on their ability to increase blood glucose. The practicality of the GI of individual foods in diet planning is controversial because combinations of foods can alter the total GI of a meal. In the case of potatoes, for example, common toppings such as cheese, broccoli, butter, salsa or vinegar may lower the combined GI. After an extensive review, the American Diabetes Association concluded that, for people with diabetes, the total amount of carbohydrate in meals and snacks, rather than the type, determines the blood sugar (Glycemic) response.

• Q. Are fingerlings better for you?
  A. Fingerlings are recognized as a healthier carbohydrate because they have a lower glycemic index, which means they have less starch. Nutritionists often recommend them, as a healthy alternative to traditional potatoes.