11/10/06 Have the holidays and spuds too

Have the holidays and potatoes too! This is the Northwest Farm and Ranch Report. I'm Bob Hoff. Today's report next. Farm and Ranch November 10, 2006 The holidays are approaching and people get excited with anticipation, but some also worry about putting on unwanted weight. They may needlessly eliminate potatoes from their holiday season eating. Marjorie Geiser, a Registered dietician and nutrition consultant for the Washington State Potato Commission says there is no reason to spare on spuds. Geiser: "Actually potatoes are very healthy for you. They are high in fiber, high in calcium. High in potassium and extremely low in fat. And one potato usually is just 80 calories." Geiser says where people get in trouble is what they put on potatoes, like butter, sour cream and gravy. She has some recipe suggestions for mashed potatoes as an example. Geiser: "Traditionally people might whole milk and butter. And instead of adding whole milk and butter, if they wanted to add milk they could add non-fat milk. If they didn't want to add milk at all they could add something like a low-sodium chicken broth that's canned." Geiser doesn't add butter to her mashed potatoes. And when it comes to gravy she says make it ahead of time, refrigerate it and then you can peel the fat right off the top. Some other general suggestions from Geiser are pay attention to portion sizes, eat slowly, never go to a holiday event famished and include exercise in your holiday schedule. It will help reduce the stress of the season too. That's the Northwest Farm and Ranch Report. Brought to you in part by the Washington State Potato Commission. Nutrition today! Good health tomorrow. I'm Bob Hoff on the Northwest Ag Information Network.