Sweet Potatoes for All

Let’s give a big shout-out to the sensational sweet potato! This versatile veggie is widely available, inexpensive, and delicious. But here’s even more to love: sweet potatoes also deliver a big dose of healthy eating for just pennies per serving.

The nutritional numbers speak for themselves: one medium sweet potato provides 40 percent of the recommended daily allowance of vitamin C to fight off colds and flu viruses and vitamin D for bones and a healthy immune system. Plus, when eaten with the skin, it has more fiber than oatmeal. The colorful and creamy food is also low in fat and a good source of protein and calcium.

So, whether sweet potatoes are a perennial favorite or making their debut in your holiday spread, try out these ideas:
• Bake or microwave, then top with butter pat and cinnamon. Try chili powder for a Southwestern twist.
• Grill, slice, and serve over greens.
• Purchase a bag of pre-chopped sweet potato from the produce section of your grocery store. Enjoy as a snack, or in salads and soups.
• Mash baked sweet potatoes with shallots, curry powder, cinnamon, and ground red pepper to taste.

One Medium Sweet Potato

Calories: 120

Percent Daily Value:
Fat 0%

Cholesterol: 0%

Protein: 4%

Total Carbs: 10%

Dietary Fiber:10%

Sodium: 0%

Vitamin: A 500%

Calcium: 4%

Vitamin C: 45%

Vitamin D: 60%