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Potato

All things Potato including basic calories and a few easy recipes.

Potato

Potatoes are a great way to bulk out meals and fill yourself up without a huge amount of calories. 


In fact, boiled Potato scored highest on the satiety index, making it the food that can make us feel the fullest for a low amount of calories making it ideal for weight loss. 


How we cook Potato is important in terms of adding calories but in general, potatoes are a good addition to your diet. 


Want to things even healthier? 


Swap to Sweet Potato for similar calories but a much better nutrition profile giving us more vitamins and minerals which can help with improving energy levels etc. It really is worth swapping if you can. 


White Potato - 100g as sold - 82 calories

Sweet Potato - 100g as soon - 86 calories


Already cooked them and didn't weigh before? 100g of boiled White Potato is 75 calories.


The difference between types of Potato can vary very slightly but it won't be far off the above calories. 


So how can you add these as a quick and easy side dish to your meals?


The best way to look at this is to think how many calories you want to add to your sides. 


If you have under ate during the day and want a big hearty meal, add more sides to your dish to bulk it out and fill you up.




Easy chips/wedges 


100g/200g/300g/400g of White Potato - 82/164/246/328 calories 


x1 of Olive Oil - 42 calories per tsp 


Salt and Pepper


Any other seasoning - Example would be tsp Smoked Paprika for 6 calories 


Cut the Potatoes into size of choice. 


Drizzle Olive Oil over, season and put on an oven dish. 


Put in a pre heated oven on 180c and cook for 20/30 minutes, turning occasionally until browned to your liking. 


So with 100g of Potato the calories would come out at around 130, with 200g they would be 212, 300g they would be 246 and 400g they would be 328 calories. 


Learning to switch up recipes to fit your calorie needs is really important and as you can see above way easier than you may have first thought for simple sides like this. 


Needed extra oil for more potatoes? Add in another 42 calories for an extra tsp. 


Oh and again swap the above to Sweet Potato for a good boost to your daily vitamin and minerals for around 4 extra calories per 100g.





Easy Mash Potato 


100g/200g/300g/400g of White Potato - 82/164/246/328 calories

10g Salted Butter - 74 calories

50ml Semi Skimmed Milk - 24 calories Salt and Pepper

Peel and cut Potatoes into small chunks. Add to boiling salted water and gently boil for 15/20 minutes until folk soft. Drain the water, add the Butter, Milk, Salt and Pepper and mash to desired consistency.


With this, you would probably have to add a little more butter and milk the more Potato you want to use for your side. 


Maybe once you get to 300/400g of Potato, a second tsp of butter and another 50ml of Milk could be used upping the calories of it again. 


So with 100g of Potato the calories would come out at around 180, with 200g they would be 262, 300g they would be 443 with double butter and milk and 400g they would be 525 calories with double butter and milk. 


Oh and again swap the above to Sweet Potato for a good boost to your daily vitamin and minerals for around 4 extra calories per 100g.

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