November 2018 Food of the Month


Posted in Alerts

Once banished from the table by carb-fearing dieters, the humble potato is making a comeback. While it is still a staple food in many households, most people don’t realize that the potato is actually very nutritious. Naturally low in fat, this versatile vegetable can be served in a variety of ways and is the perfect starchy comfort food to enjoy as the weather turns colder. 

As low-carb diets become less common, the potato is being welcomed back to the dining table – and with good reason! One medium potato essentially contains no fat, sodium, or cholesterol, and is also quite low in calories. In addition, it provides 45% of the daily recommended value of Vitamin C and is a good source of potassium (900 mg per medium potato). Potatoes have earned a bit of a bad image because they can be eaten in many unhealthy ways, such as french fries, potato chips, or baked and covered with sour cream and butter. However, if prepared in a healthy way, with the skins included, they can be a very nutritious food indeed. 

Nutrition Tidbits for Potato:
One medium, 212-gram Potato (uncooked, with skin) contains:

  • Calories: 164
  • Fat: 0.2 g
  • Carbohydrates: 37.2 g
  • Protein: 4.3 g

Ways to Include More Potato in Your Diet: 
Remember, the only way to enjoy the full nutritional benefits of a potato is to eat it with the skin. 

  • Add potatoes to any soup or stew. Enjoy roasted potatoes seasoned with herbs.
  • Eat mashed potatoes with skins included, prepared with low-fat milk.
  • Enjoy baked potatoes, without butter and sour cream. Skewer potatoes with other vegetables and meat on kebabs.
  • Create healthy french fries by baking – never deep frying – your potatoes.
  • Add potatoes as filler for pot pies, casseroles, and lasagnas

Oven Roasted Potatoes


  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh rosemary
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon salt
  • 4 large potatoes, peeled and cubed

1. Preheat oven to 475 degrees F (245 degrees C).
2. Combine oil, garlic, basil, rosemary, parsley, red pepper flakes, and salt in a large
bowl. Toss in potatoes until evenly coated. Place potatoes in a single layer on a
roasting pan or baking sheet.
3. Roast in preheated oven, turning occasionally, until potatoes are brown on all
sides, 20 to 30 minutes

Recipe copyright © 2018

For informational purposes only. 

This document is not intended to be taken as advice regarding any individual situation and should not be relied upon as such. Marsh & McLennan Agency LLC shall have no obligation to update this publication and shall have no liability to you or any other party arising out of this publication or any matter contained herein. Any statements concerning actuarial, tax, accounting or legal matters are based solely on our experience as consultants and are not to be relied upon as actuarial, accounting, tax or legal advice, for which you should consult your own professional advisors. Any modeling analytics or projections are subject to inherent uncertainty and the analysis could be materially affective if any underlying assumptions, conditions, information or factors are inaccurate or incomplete or should change. 
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