• Protein - Potatoes are a good source of high quality protein 
•  Minerals - Potatoes are high in potassium and low in sodium for a healthy diet and also have iron and magnesium. There is more potassium in a potato then there is in a banana!
•  Antioxidants - The Vitamin C and other phenolic compounds contained in potatoes can offer protection against some diseases. Potatoes provide a significant amount of Vitamin C in our diets if we consumer them regularly. 
•  Carbohydrates - Potatoes are not fattening.  Carb's are an important nutritional component and provide energy for the body. If the carbohydrate reserves in the body become depleted muscle fatigue sets in. It is important to eat enough carb to maintain the body's glycogen stores. To improve your performance eat potatoes regularly.  
• B Vitamins - Potatoes are rich in the B Vitamins, especially B6, thiamine and niacin.

What About The Foods We Feed To Our Children?

Eliminating foods like starchy vegetables from kids’ diets also eliminates many of the nutrients they need for normal growth and development.According to the Fraser Institute, 80 per cent of Canadian children don’t consume the recommended five to 10 servings of fruits and vegetables a day. Canada’s Food Guide maintains that potatoes provide complex carbohydrates that supply energy to the muscles of the body and to the brain.  

How Much Nutrition is in a Potato????

LOTS!!!

Potato is one of the main food crops of the world. Easily digested, potatoes also have a high nutritional value and can be used for improvement of health and wellness. A potato tuber is about 78 percent water and about 18 percent starch (carbohydrates). The rest is protein, minerals, and about 0.1 percent fat.  Because they are notably lacking in sodium, potatoes are sometimes suggested for inclusion in low sodium diets. A potato is a vegetable that is fat-free, and a good substitute for rice, pasta, or bread. Potatoes are also high in fibre.

With only 95 calories, a 5 ounce baked potato has as much vitamin C as ½ cup of tomato juice and the same protein as half an egg. Compared to one cup of milk, it has 7 times the iron, the same amount of thiamine, and 8 times the niacin. Potatoes are also high in water-absorbing fiber which makes one feel more satisfied and less hungry. Not only is this vegetable great tasting, inexpensive and nutritious,it is cholesterol-free and 99% fat-free. One whole, large potato provides almost half (45 percent or 26 milligrams) of the daily value of vitamin C  and just 220 calories. A single large potato also is high in potassium (21 percent of the daily value, 845 milligrams) and fiber (20 percent of the daily value, 5 grams). It's best to eat the skin and the pulp, you'll double your intake of most nutrients by eating both. 

One serving (148g) medium baked potato provides the following nutritional value: