Understanding Potatoes
Potatoes are a nutritious and satisfying source of complex carbs, which is why you may see them featured in your meal plan. Whether you prefer regular potatoes or sweet potatoes, both are excellent choices! They’re versatile, filling, and easy to prepare in a variety of ways.
Serving Sizes Simplified
Understanding portion sizes helps you stay consistent with your goals. Here's a breakdown of common serving sizes for potatoes:
1 serving = ~150 calories
Raw weight: ~5 ounces (about the size of a small fist)
Cooked weight: ~3/4 cup mashed or ~1 cup diced/cubed
0.5 serving = ~75 calories
Raw weight: ~2.5 ounces
Cooked weight: ~3/8 cup mashed or ~1/2 cup diced/cubed
1.5 servings = ~225 calories
Raw weight: ~7.5 ounces
Cooked weight: ~1 1/8 cups mashed or ~1.5 cups diced/cubed
This gives you flexibility to adjust portions based on your calorie and macro goals!
Sweet Potatoes: A Special Mention
If your meal plan includes potatoes, try using sweet potatoes 2-3 times a week. They’re an excellent alternative to regular potatoes and offer:
A natural sweetness that complements both savory and sweet dishes.
High levels of beta-carotene, which supports eye health and skin.
A slightly lower glycemic index, making them ideal for steady energy release.
Cooking Tips
Potatoes are incredibly versatile:
Bake, roast, mash, or air-fry them for different textures and flavors.
Add seasonings like garlic, paprika, rosemary, or cinnamon (for sweet potatoes) to enhance their taste without extra calories.
