NUTRITION AND Y OU…P O T A T OES

1. Brought toYou byOhioSNAP-Ed andtheOhioExpandedFoodandNutritionEducationProgram (EFNEP) Volume4Issue6 NUTRITIONAND YOU…POTATOES ● A good source of dietary fiber ● Low in calories ● Fat free ● Cholesterolfree ● Sodium free FOOD FOR THOUGHT Potatoes are nutritious and low in fat. When buying potatoes, select clean, smooth, firm ones.Avoid potatoes with wrinkled skin, soft dark areas, cut surfaces, or those that are green in color. Store potatoes in a cool, dry, well-ventilated,dark place. Do not store potatoes in the refrigerator. Potatoescanbebaked,boiled,mashed,microwaved, fried, or grilled. Potatoes can be added to soups, stews, and casseroles.They also make great potato salad, hash browns and French fries. Potatoes are more nutritious when eaten with the skin on and without much added fat. Note: 1 medium potato provides 1 cup of your daily vegetable requirement. KEEPITSAFE These food safety tips will help protect you and your family: ● Wash hands for 20 seconds with warm water and soap before and after preparingfood. ● Wash potatoes under running water before peelingor cutting them. ● Cut away damaged or bruised areas. Discard potatoes that look spoiled. ● When preparingpotato salad, cool potatoes before adding mayonnaise. ● Refrigerate potato salad until it reaches a temperature of 41 degrees or below. ● When serving, do not let potato salad sit out longer than 2 hours. SHOPSMART In Ohio, locally grown potatoes are availablefrom mid-July to mid-October. Potatoes are available in the grocery store year round. EATHEALTHY Potatoes are: ● High in Vitamin C ● A good source of potassium • Eating Right on a Tight Budget • As food prices rise, it is important to get the most bang for your buck when grocery shopping. There are many ways you can reduce your money spent on food while still eating healthy. Try making a grocery list of the foods you need and stick to it. You can also look at your local grocery store’s adds for weekly deals and coupons. Many stores have their own brands of foods, such as Kroger and Great Value, that are cheaper than name brands and just as delicious. Purchase fresh fruits and vegetables when they’re in season and stick to canned or frozen produce when not in season (but make sure to go for the low-sodium or unseasoned versions).You can also go to your local Famer’s Markets to get fresh, in season, and local produce at a good price! Or, even better, try starting your own garden at home! • Brought to you by Jenna Swint, Food & Nutrition Intern from BGSU • For more information, you may contact me, Bernie Stephens SNAP-Ed Program Assistant at The OSU Extension, Seneca County • 419-447-9722 Ext. 11

2. RECIPE Cheese Stuffed Potatoes Put the cheese, milk, and onion in another small bowl.Add the insides of the potatoes. Mix with a fork until light and fluffy. Divide this mix into 8 parts. Put part of the mix inside each potato. Sprinkle paprika over the potatoes. Return to the oven for 5 minutes to reheat. Ingredients: 4 large baking potatoes cup cottage cheese, low fat 2t ablespoonsmilk t ablespoonschopped onion 1/4 teaspoon paprika Nutrition Facts – Cheese Stuffed Potatoes Cost: Per Recipe: $ 2.87 Per Serving: $ 0.72 Serving Size: 2 potato halves (1/4 of recipe) Calories: 160 Calories from Fat: 5 Per Serving % Daily Value* Total Fat – 0.5 g 1% Saturated Fat – 0 g 0% Dietary Fiber - 2 g 8% Sodium – 230 mg 10% Sugars – 3 g Protein – 10 g Instructions: Preheat the oven to 400 degrees. Scrub the potatoes. Put the potatoes in the oven. Bake 30 to 40 minutes until tender. Slice each potato in half lengthwise. Use a spoon to scoop out the inside of each potato. Leave about ½ inch of potato next to the skin and save the inside part of each potato in a small bowl. Peel the onion. Chop it to make 2 tablespoons chopped onion. • FOCUS ON FITNESS • Physical activity is anything that gets your body moving. You need to do three types of physical REMEMBER: Compare prices before buying foods. REFERENCES activityeach week to improve your health– aerobic (jogging, fast dancing, swimming, etc), muscle-strengthening (heavy gardening, yoga, weightlifting, etc), and bone- strengthening (typically sameas muscle-strengthening exercises). • The Recipe Finder. SNAP-Ed Connection http://recipefinder.nal.usda.gov/ • United States Department ofAgriculture, ChooseMyPlate http://www.choosemyplate.gov • The Wellness Encyclopedia of Food and Nutrition, The University of California at Berkeley, 1992 . • The U.S. Department of Agriculture (USDA) prohibits discrimination against its customers, employees, and applicants for employment on the basis of race, color, national origin, age, disability, sex, gender identity, religion, reprisal and, where applicable, political beliefs, marital status, familial or parental status, sexual orientation, or if all or part of an individual's income is derived from any public assistance program, or protected genetic information in employment or in any program or activity conducted or funded by the Department. (Not all prohibited bases will apply to all programs and/or employment activities.) If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http://www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at program.intake@usda.gov. Individuals who are deaf, hard of hearing, or have speech disabilities and wish to file either an EEO or program complaint please contact USDA through the Federal Relay Service at (800) 877-8339 or (800) 845-6136 (in Spanish). Persons with disabilities who wish to file a program complaint, please see information above on how to contact us by mail directly or by email. If you require alternative means of communication for program information (e.g., Braille, large print, audiotape, etc.) please contact USDA's TARGET Center at (202) 720-2600 (voice and TDD). USDA is an equal opportunity provider and employer.