Let's talk potatoes.. But first, I want to try to understand something quite bizarre...

That is, how did potatoes get such a horrible reputation?

Potatoes have long been an important source of nutrition and energy for people and communities around the globe, however with the arrival of the Atkins diet and the war on obesity, potatoes were targeted as a bad source of carbohydrates and were cut out of many people's diets.

This misinformation has left people confused about potatoes, and they have been axed from the list of nutritional vegetables in many households.

Well, today you will learn more about potatoes, and why all good nutritionists say that they are one of the best complex carbohydrates around!

What are complex carbohydrates and why do we need them?

Complex carbohydrates provide us with the fuel that we need to survive. They give us the energy we need to do everything from sleep to watch TV to do a work-out. They provide us will a feeling of fullness because of their complex nature (harder to break down), so that we can eat less while still feeling satisfied.

Potatoes are a great source of these complex carbohydrates, but that is not it. Most people don't know they are also high in potassium and fiber, which also contributes to leaving you feeling full and satisfied, making the potato a key food source for everyone, especially "weight conscious" individuals.

What else makes potatoes a great nutritional choice?

Well, here are just a few great things about potatoes. They have:

• As much fibre as in 6 dried prunes

• As much Vitamin C as in 2 apples

• As much protein as in ½ cup of milk

• More Vitamin B1 than 1 cup of whole-wheat spaghetti

• Twice as much potassium as in 1 banana.

• Less calories than a serving of white rice

• More fiber than a bowl of oatmeal

• More vitamin C than 3 peaches

• More iron than a bowl of spinach

Potatoes could almost be classified as a "super food"...but it is possible for potatoes to be prepared in a way that is unhealthy.

Can you guess what that is?

If you guessed French Fries, you are partly correct. Bet you didn't think of a baked potato though?

Potatoes ARE bad when they are prepared in an unhealthy way. When you order a baked potato, it usually comes with all sorts of high-calorie, high-fat toppings such as butter, sour cream, cheese, gravy and bacon bits.

As a tip, when you order a baked potato, make sure you prepare it, or ask it to be served without these unhealthy extras. Instead you could add in some fat-free plain yogurt or fat-free sour cream, and chives instead of bacon bits.

And of course, fries are a big no-no. Besides having extra fat added to them, french fries also may contain acrylamide, which is a toxic substance that has been traced to a cause of cancer.

Another potato to stay away from? Potato chips! Again, these are often deep-fried, and even when baked the added salt and seasoning can be just as bad for you.

So, how can you add potatoes to your diet? You can try:

• Baked potato with non-fat plain yogurt and chives

• Potato Salad using plain yogurt and your favorite veggies

• Oven roasted potato wedges seasoned with thyme and pepper

• Potato soup made with skim milk (not cream)

• Potato pancakes

Potatoes aren't the only vegetables or food that people have been misinformed about.

Here are some other false veggie myths floating around:

• Canned vegetables have also gotten a bad reputation due to the added sodium, however you can purchase low sodium canned veggies, and can rinse them before you prepare them as well.

• Avocados are also assumed to be bad for you because of their relatively high fat content, however the opposite is true. They do have fat, but the GOOD fat called mono-saturated fat, and two tablespoons of avocado has just 50 calories and 4.5 grams of fat, 4 grams of which are unsaturated. Compare this to the 204 calories and 23 grams of fat in the same amount of salted butter to put the numbers into perspective. Avocados also carry 20 different vitamins, so go for it! They are a great addition to a sandwich or salad.

• Iceberg lettuce is also often passed over, because it is said to be nothing but water. While it is not as nutrient-rich as spinach or kale, iceberg lettuce is a great veggie because eating water-rich foods can leave you feeling fuller, longer. Iceberg lettuce is also very low in calories, so you can load up on it, and get the benefit of the folate and calcium that is in it too!

So remember, there are not any 'bad' vegetables out there, it just all depends on moderation, and on what you pair the veggies with or how you prepare them. You can and SHOULD have potatoes in your diet, just make sure to prepare them in healthy ways, and to stay away from the list of bad preparations, extras and add-ons.

Potatoes are a "health" food!