Are you avoiding potatoes in your diet because you have heard that they are fattening? Is it possible that a vegetable that was a mainstay of diets in the Americas and Europe for thousands of years has suddenly become a bad food? The truth is that potatoes are very nutritious and do not cause weight problems unless you overeat.

Although potatoes have more calories than most other vegetables, potatoes actually are quite low in calories compared to other foods you eat. A medium potato (which weighs about 5 ounces after cooking) has 135 calories as compared with 400 calories in a 5-ounce steak.

The potato is fat-free and cholesterol-free (because vegetables do not contain cholesterol) whereas the steak contains both saturated fat and cholesterol, which can raise your cholesterol level.

Of course, most people do not eat plain potatoes. What you do to a potato can make it a high calorie food.

A medium (5-ounce) order of fries has more than 400 calories and 5-ounce. bag of potato chips has over 700 calories. The butter, margarine, sour cream, bacon bits and/or cheese you add to a cooked potato often total more than the calories in the potato. To get the flavor without too many calories, add toppings sparingly, use a reduced or fat-free topping or add flavor with salsa, low fat yogurt or butter flavored spray.

Top 10 reasons to include potatoes in your diet are:

1. A medium potato is higher in potassium than a banana.

2. Potatoes are a good source of fiber.

3. 80 percent of the weight of a potato comes from water, which make you feel full before you overeat.

4. Potatoes contain vitamin C and other antioxidants which help prevent damage to cells in your body.

5. Plain potatoes are very low in sodium.

6. Potatoes provide carbohydrates, the body's preferred energy source.

7. Potatoes are a good source of B vitamins, especially folate.

8. Potatoes provide a fat-free source of protein.

9. Potatoes are one of the least expensive foods.

10. Potatoes are easy to store and prepare and are good hot or cold.

New potatoes, which are currently available at the farmers markets in Cayuga County, are delicious boiled and served with skins on.

For an early summer treat, come to the Cornell Cooperative Extension of Cayuga County table at the Auburn farmers market on Thursday, July 17, for a taste of the accompanying recipe for Herbed New Potatoes and Peas.

Tip of the week:

Store potatoes in a cool, dark and well ventilated place. Potatoes exposed to light will develop green patches that taste bitter. Cut them out before cooking the potato.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County

Herbed New Potatoes and Peas

Makes 8 1-cup servings

2 pounds new potatoes, scrubbed and trimmed (halved if larger than walnuts)

2 teaspoons oil

1 bunch scallions (green onions), white parts only, finely chopped

2 cups shelled fresh peas (about 3 pounds unshelled) or frozen peas (thawed)

1/4 cup water

1 1/2 cups thinly sliced small radishes

1 tablespoon butter

2 tablespoons finely chopped fresh herbs, such as parsley, chervil and/or savory

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

Place potatoes in a pan with about 1 inch of water, bring to a boil and cook for 15-20 minutes or until tender. While potatoes are cooking, heat oil in a large nonstick skillet over medium heat. Add scallions and cook, stirring constantly, until translucent, about 2 minutes. Add peas and water; cook, stirring occasionally, until the peas are just softened, about 3 minutes. Add radishes and butter and cook, stirring, until the radishes are softened, 2 to 3 minutes. Drain water from cooked potatoes and add potatoes to skillet. Gently stir in herbs, salt and pepper. Serve warm.

- Source: Recipe adapted from EatingWell Magazine