Fit Communications

Here’s the second installment of my list of quick and nutritious foods for those in a hurry.

6. Baked potatoes. Does this surprise you? If you have a bag of potatoes and a microwave handy. the lowly potato definitely becomes a convenience food. Grab the food scrubber and give the potato a going-over under running water. Poke a few holes in it with a fork or sharp knife. Wrap it in a paper towel, toss it in the micro, and within a couple of minutes, you have a nutritious source of carbs and vitamins. Because I count calories, I weigh food to make sure of the quantity. A typical 200-gram potato (about 7 ounces) has about 154 calories, 4 grams of protein, 4 grams of fiber, 35 grams of carbohydrate, and less than 1 gram of fat. It’s a decent source of vitamin C and B vitamins as well. Make sure you eat the skin: that’s where a lot of the vitamins are hiding. As always, I’m using the USDA National Nutrient Database for calorie and nutrient counts.