Data Shows Potatoes Support Senior Nutrition

Baked, boiled, scalloped, or mashed.

Smashed for pancakes, perogies, kugel, or latkes.

Cooled to make Grandma’s famous potato salad.

Potatoes have been a comforting staple in North American fare since the 18th century when Irish immigrants first introduced them in New Hampshire and sparked broader cultivation. It’s no wonder that potato dishes spark nostalgia during celebrations and family gatherings. But potatoes can be more than a comfort food for seniors this season. Thoughtful preparation can bring satisfying nutrition to the holiday table.

What Seniors Should Know

The Dietary Guidelines for Americans call out specific nutrients of concern for seniors. Generally speaking, seniors are at risk for under consuming potassium, calcium, vitamin D, dietary fiber, protein, vitamin B12, and fluids for hydration. Potatoes and potato dishes can help boost the consumption of several of these nutrients.

One medium 5.3-ounce potato provides:

  • 15% of the recommended daily value for potassium
  • 7% DV for fiber
  • 3 grams of protein
  • 30% DV for vitamin C
  • 6% DV for iron
  • 10% DV for vitamin B6
  • 11% DV for magnesium
  • potatoes are also rich in antioxidants

Potatoes are already a nutritional powerhouse, providing a rich source of nutrients critical to preserving
and promoting health. However, the versatility of potato dishes allows them to go even further for seniors. Pairing potatoes with ingredients that provide complementary nutrients is a powerful way to nourish and satisfy.

Tips To Maximize Potato Nutrition

  • For a protein boost, top a baked potato with Greek yogurt.
  • Add vitamin D to the mix!
    • Sauté mushrooms that have been exposed to UV light (look for it on the label). While vitamin D levels vary, one 1/2 cup serving of these mushrooms can provide up to 46% of the daily value in a single baked potato meal.
    • Turn your baked potato into a scramble. Two large eggs provide 11% of the daily value for vitamin D and 20% of the daily value for B12. Make sure to include the yolks!
  • For seniors watching sodium intake, unsalted butter greatly reduces sodium.

The holiday season can offer valuable opportunities to optimize nutrition for seniors. Serving nutrient-dense meals in social settings or during family gatherings can be especially important for seniors with low appetites. Festive potato meals – especially those that pack complementary nutrients – can help nourish seniors during the holidays and beyond.

Learn more about Wisconsin Healthy Grown Potatoes: https://eatwisconsinpotatoes.com/