Elevate Your Diet: Nutrition Blogs

Can you guess what these are?

From afar, they look like raisins, but on a closer look, they have a different aura of fruity sophistication.

These are dried blueberries – they have that signature blueberry tanginess, wholesome sweetness, and leathery-silky mouthfeel that make you easily forget how much you have already eaten.

After nibbling on these for a couple of days, I made Blueberry Muffins using dried blueberries, and it was a hit! The base is still moist, and the nuts and dried blueberries gave each bite a different texture and flavor profile.

Dried Blueberry Muffins

Dry ingredients:

• 130 grams all-purpose flour
• 90 grams brown sugar
• ¼ tsp salt
• ¼ tsp baking soda
• ½ tsp baking powder

Wet ingredients:

• ½ tsp vanilla
• 125 ml buttermilk
• 60 mL corn oil
• ¾ cup USA dried blueberries
• ½ cup chopped nuts (cashew or almonds, optional)
• 2 pcs overripe banana
• 2 pcs eggs

Procedure:

1. Sift all dry ingredients and mix.
2. Mash the bananas.
3. Mix all wet ingredients with the banana.
4. Pour in vanilla, buttermilk, oil,  and eggs. Mix.
5. Mix dry and wet ingredients thoroughly until no lumps appear, but do not overmix.
6. Put in dried blueberries and nuts.
7. Transfer the batter into a lined or buttered muffin tray, about ¼ cup each.
8. Bake at 180C for 30 minutes.

Blueberries aren’t only good in baked goods. Aside from fresh and dried, blueberries are also available as frozen, infused, and pureed, making them versatile enough to be made into soups, salad dressings, sauces, desserts, or beverages.

At any time of the year, we can enjoy these nutritious little wonders of nature.

I encourage you to take advantage of blueberries’ unique color, flavor, versatility, and adaptability to add more fruits and fiber into your diet.

Kain po!

This post is sponsored by USA Blueberries Philippines. All opinions are mine.

#USABlueberries #USABlueberriesPHL #DriedBlueberries #HealthfulSnacking #BoostofBlue

If you think fresh blueberries are good, wait till you get to try dried blueberries.

They have that distinct midnight blue color but with a tangy flavor and chewy texture.

Since they are dried, you can bring them with you to snack on anywhere, anytime. In fact, I munched on dried blueberries while I was writing my thesis. They did a great job at keeping me awake in the wee hours – better than coffee!

Or, you can make pastries out of dried blueberries, like I did:

Blueberry Oatmeal Cookies

Dry ingredients:

• 1.5 cup All-purpose flour
• ½ cup Dark brown sugar
• ½ cup White sugar
• 1 pinch Salt
• ½ tsp Baking powder
• ½ cup USA dried/dehydrated blueberries
• 1 cup Oatmeal
• ½ cup Chopped cashew (optional)

Wet ingredients:

• 1 tsp Vanilla
• ½ cup Unsalted butter (room temperature)
• 1 pc Large egg

Instructions:

1. Pre heat oven to 170 C
2. Mix sugar and butter until creamy
3. Add the egg and vanilla extract, mix again.
4. Sift in the flour, baking powder, and salt, and oatmeal until it forms a dough
5. Combine the blueberries and nuts and fold them into the dough. Do not over mix.
6. Scoop a spoonful of the dough and roll them like a ball
7. Place the ball of dough in a lined (parchment paper) baking tray
8. Bake for 19 mins at 170 C.

Dried blueberries aren’t just tasty – they are packed with energy and nutrients, too.

A 100-gram serving of dried, sweetened blueberries contain 317 calories packed with fiber, vitamin C, and other vitamins and minerals.

Plus, blueberries contain polyphenols including anthocyanins that help defend us against the aging effects of free-radicals.

So, if you are a fan of blueberries, I highly recommend you try dried blueberries as well. You can use them when making breads and pastries, add them to salads or desserts or simply eat them as is.

Don’t forget to let me know how you liked them, ok?

Kain maigi!

This post is sponsored by USA Blueberries Philippines. All opinions are mine.

For more nutrition information and peer-reviewed scientific research, you can click here:  https://healthprofessionals.blueberry.org/research/.

#USABlueberries #USABlueberriesPHL #DriedBlueberries #HealthfulSnacking #BoostofBlue

Comment with a heart emoji if you ate breakfast today.

Comment with a breakfast emoji if you are confident that yours is a “better breakfast”.

For me, a “better breakfast” ticks the following criteria:

• Madali [easy to prepare] – there’s a reason why a lot of us skip breakfast – we’re always in a hurry in the morning! So, a better breakfast should be easy to make, no hassle!
• Masarap [delicious] – what’s the point of eating breakfast if it doesn’t spark joy to our tastebuds, right?
• Masustansya [nutritious] – we need macro and micronutrients to fuel and strengthen every cell in our body. Eat breakfast like a winner!

One key ingredient that helps me have a better breakfast is incorporating dairy products. Dairy such as milk and cheese provide 13 essential nutrients. Dairy is also a great way to fuel the body.

I always gravitate towards Pinoy foods for breakfast. Good thing is that dairy products can easily fit into Pinoy meals, dishes and breakfast foods.

For example, I just had Extra Cheesy Bibingka and milk for breakfast. It’s easy to prepare, yummy and with enough energy-giving carbohydrates, body-building protein and flavor-giving fat.

Extra Cheesy Bibingka (makes 4 servings)

Ingredients:

• 1 cup California Sunshine Homogenized milk
• 2 tbsp melted butter
• 1 tbsp powdered sugar
• 1 ½ cup rice flour
• 1 tsp baking powder
• ¼ tsp salt
• 4 pcs clean banana leaves (cut into round shapes enough to fit into the molds)
• Cubed (1 cm)  California white cheddar cheese or Monterey Jack cheese
• Grated California Milk White Cheddar or Monterey Jack cheese

Directions:

1. Preheat the oven to 400 °F or 200 °C.
2. In a large mixing bowl, cream the melted butter and sugar together. Pour milk and whisk until combined.
3. Sift the rice flour, baking powder, and salt into the creamed ingredients. Whisk together until there are no more lumps. Add cubed cheese into the batter and mix.
4. Pour the batter into the molds. Fill only up to ¾ of the mold.
5. With a sheet pan underneath, put the molds into the oven.
6. After 20 minutes, add grated cheese. Bake for 5 more minutes or until melted but not burned.
7. Check doneness by piercing the middle of each bibingka with a cake tester or clean toothpick. If the cake tester comes out wet, bake for 2 more minutes. If it comes out clean, the bibingka is done.

Cheese is a delicious source of high-quality protein, calcium and other essential nutrients. Add it to your usual breakfast foods such as omelets, sandwiches, pancakes or waffles. Finish with a warm or cold milk and you’re definitely off to a better start.

Keep on winning!

This post is sponsored by Real California Milk Philippines. All opinions are mine.

Follow along for more info:

http://www.realcaliforniamilk.ph/

https://www.facebook.com/RCMph

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#AD #Sponsored #DairyNutrition #LookForTheSeal #CADairy #RealCaliforniaMilk #RealCaliforniaMilkPhilippines

This post is sponsored by Potatoes USA-Philippines. All opinions are mine and values for nutrition information are based from the USDA Food Data Central and product’s nutrition facts panel.

While my contents are mostly about obesity and how to lose weight, I read your comments and I understand that there are also some of you who struggle with gaining weight.

If you want to gain weight or at least prevent further weight loss, here are my tips on how to increase the calorie content of your meals / snacks:

• Instead of plain rice, go for Egg Fried Rice.
• Instead of eating plain bread, add cheese, sandwich spreads, nut butter, olive oil or butter.
• Instead of eating plain boiled potato, kamote or saba, go for potato/camote fries or banana cue.
• Snack on dried fruits such as raisins, prunes, and dried mangoes.
• Add dried fruits and nuts to yogurts, oatmeal or champorado.
• Drink nutritious high-calorie smoothies

Snacking in between meals is a good way of increasing your daily calorie intake. If you are always on the go and don’t have time to sit down for a snack, high-calorie smoothies can definitely help.

Here is a smoothie recipe I thought you’d want to try:

Potato Apple Cinnamon Smoothie

• 3 tbsp dehydrated potato granules
• ½ cup sweetened applesauce
• 1 cup whole milk
• 1 dash cinnamon powder
• Ice cubes

1. Combine everything in a blender.
2. Blend until smooth.

This smoothie contains body-building protein and energy-giving carbohydrates. A diet with adequate carbohydrates spares protein from being used as your energy source thereby allowing your body to use protein for muscle building.

Hence, it’s important that your smoothie contain enough protein as well as carbohydrates if your goal is to gain weight. Also, a little bit of fat from milk can help you further increase your total calorie intake needed for healthy weight gain.

One last tip:

Resistance training can definitely help you build those muscles and curves. This smoothie is rich in potassium and contains 75% of your daily vitamin C needs. This means that this drink is perfect as pre- or post-workout fueling as well.

Let’s drink up and bulk up. Enjoy!

Each serving contains:

• 349 Calories
• 74 grams Carbohydrates
• 11.5 grams Protein
• 3.5 grams Fiber
• 454 mg Potassium
• 52.6 mg Vitamin C
• 9 grams Fat (10% of total calories)
• 114.3 mg Sodium
• 27 mg Cholesterol
• 31.5 grams Sugar

For more potato recipes, visit www.potatogoodness.ph.

#potatonutrition #USPotatoPower #potatoesusaphl #potatopower

This post is sponsored by Potatoes USA-Philippines. All opinions are mine.

Myth 1: You gain weight when you eat carbs

Fact 1:

When you exercise and eat adequate carbohydrates, you may experience weight gain due to glycogen being stored (along with water) into your muscles, liver, and brain [1].

Glycogen is not bad – it serves as stored fuel that your body can use when needed such as
during endurance exercises.

Fact 2:

Energy intake that exceeds energy expenditure (energy surplus) is the main driver of weight gain [2].

Carbohydrates, along with protein and fat, are energy-giving nutrients, aka “macros” (short for macronutrients).

It is the total energy or calorie surplus that causes weight gain, not just carbohydrate intake. Therefore, any excess in calories, be it from carbohydrates, protein, or fat, or a combination of the three, can cause weight gain.

Therefore, when you gain weight:

1. You may be gaining glycogen and not necessarily fat.
2. It may not be just because of carbohydrates alone but because of your energy or calorie intake from protein and fat as well.

Studies show that people who eat adequate good-quality carbohydrates tend to be in better shape [3] than those who are on low-carbohydrate diets [4].

Good quality carbohydrates contain other important nutrients and fiber, such as:

• Whole grain cereals – brown/red rice, rolled oats, corn
• Vegetables and fruits
• Root crops and tubers such as potatoes, sweet potatoes, ube, and gabi.

1 medium-size potato (148 grams) provides about 110 calories and contains about 26 grams of complex carbohydrates with 2 grams of fiber. It also contains essential nutrients such as potassium and vitamin C, plus 3 grams of protein. On its own, it contains zero fat, cholesterol, and sodium.

This shows that not all carbohydrates are equal. When you are trying to manage your weight, go for carbohydrates-rich foods that are both nutritious and satisfying.

Remember,

• You don’t need to give up carbs to lose weight
• You need adequate carbs especially if you are physically active
• Eating high-fiber carbohydrate-rich foods can help you lose weight and keep the weight off.

References:

[1] Murray & Rosenbloom (2018). Fundamentals of glycogen metabolism for coaches and athletes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/

[2] Romieu et al (2017). Energy balance and obesity: what are the main drivers? https://link.springer.com/article/10.1007/s10552-017-0869-z

[3] Dam & Seidell (2007). Carbohydrate intake and obesity. https://pubmed.ncbi.nlm.nih.gov/17992188/

[4] Merchant et al (2009). Carbohydrate Intake and Overweight and Obesity among Healthy Adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3093919/

*For potato recipes, visit www.potatogoodness.ph.

#potatonutrition #USPotatoPower #potatoesusaphl #potatopower

Top 5 reasons why people gain weight (based on my experience in nutrition counseling):

1. Work
2. Got married / Had kids
3. Pandemic
4. Stress
5. Low budget for “healthy foods”

This shows that the reasons behind unwanted weight/fat gain may NOT be entirely under our control. There are major life events and unavoidable situations that affect our food intake and physical activities. 

Yet, we often look at CARBS as the main reason for our weight gain. Because of this mindset, we

• avoid rice, breads, pasta and potatoes
• stop eating fruits
• blame ourselves for our lack of control.

While it is good that we recognize the negative health consequences of obesity and strive to stay within healthy weight, avoiding one food group altogether may deprive us of key nutrients we need to stay healthy. Depriving ourselves can make our food habits unstable, leading to more food cravings and weight gain.

How about we re-frame our mindset about food and look at our weight from a more caring perspective?

For example, my clients often tell me “Potatoes are carbs and therefore I should stop eating them”. What we do is we shift the mindset into something more positive:

“Potatoes contain carbs along with fiber, vitamin C, potassium and protein. I can eat these whenever I want, together with other nutritious foods in moderation. This way, I can keep myself in good health, whether I gain weight or not.”

This is what BALANCE is about:

Accept that life is tough and we need to stay in shape so we can face life’s challenges.

At the same time, we need delicious foods so we can experience the beauty of life.

Also, it’s already February! So, let’s celebrate Love Month with more self-love, ok? ?

This post is sponsored by Potatoes USA-Philippines. All opinions are mine.

For potato recipes, visit www.potatogoodness.ph.

#potatonutrition #USPotatoPower #potatoesusaphl #potatopower

Want to improve your SHAPE, i.e., lose body fat and retain muscle mass?

Diet + Resistance exercise is the best strategy compared to diet alone or Diet + Endurance exercise, according to a meta-analysis of 66 studies! [1]

Last week we talked about getting back to a healthier diet after the holidays through nutrition, now let me share with you my handy set of exercise tips to help you get back in SHAPE:

S – Spice it up

• If you are getting bored of your exercise routine, spice things up a little by incorporating something new. For example, you can try listening to music (or a new playlist if you already do) or do your exercise in a different (bit still safe) place with a different view. What’s important is you don’t let boredom stop you from achieving consistency.

H – Hindrances won’t stop you

• Hindrances won’t be hindrances if you are able to anticipate them. For example, if you plan on taking a jog outside, have a plan B in mind in case it’s going to rain. Your dog chewed your running shoe? (Happened to me once!) Then do yoga or pilates instead. There, no more excuses. 

A – Ask the right people

• Yes, the answer to your sports and exercise nutrition-related question is just a few clicks away from the internet, but keep in mind that not all information you get are correct, safe and right for you. Dietitians are specialists in food in relation to health. They are legally regulated healthcare professionals so you can trust that you are getting sound nutrition advice based on latest scientific evidence when you ask a dietitian. And oh, some of us do exercise, too!

P – Progress

• 5000 steps today? Set your mind to doing 6000 steps next week. Danced for 30 minutes? Next time try doing core exercises after your dance. Woke up at 8am today? Tomorrow try waking up 5 minutes earlier and a 5-minute yoga. Keep challenging yourself. Remember, progress is progress no matter how small.

E – Enjoy

• No matter how effective your regimen is, if it doesn’t “spark joy” or worse, it makes you feel miserable, then you might have to look for another strategy. For example, high intensity exercises can be fun for some but if it makes you feel like throwing up or doesn’t make you look forward to your next exercise session, then it may not be for you. If you don’t enjoy it, there’s a good chance you will not be able to stick to it long enough to make it a habit.

Speaking of joy, one thing that sparks joy for us exercisers is the post-workout snack! So, to help you look forward to every workout, here is a post-workout smoothie that contains the right balance of carbohydrates, protein, and potassium to help you maximize recovery after a tiring resistance training session:

Potato Protein Smoothie

Wait, wait, wait. Potato in a post-exercise smoothie? Why though?

• Most of us think that we only need protein in the form of protein powders/supplements post workout. But, according to the Academy of Nutrition and Dietetics, Dietitians of Canada and American College of Sports Medicine, a post-workout snack that contains both carbohydrates and protein can help you build more muscle mass compared to just having protein in your recovery snack [2]. So, let’s get back to my smoothie recipe, shall we? ?

Ingredients:

• 1 tablespoon dehydrated potato granules
• ½ piece frozen banana (add ice cubes if you forgot to freeze your banana)
• ½ scoop or 15 grams protein powder (chocolate flavor)
• 1 cup soy milk

Combine everything in a blender. Blend until smooth. Done!

Each serving contains:

• 285 Calories
• 41 grams Carbohydrates
• 21 grams Protein
• 2.3 grams Fiber
• 454 mg Potassium
• 25.3 mg Vitamin C
• 7.6 grams Fat (11% of total calories)
• 270 mg Sodium
• 2.5 mg Cholesterol
• 12.8 grams Sugar

Have fun getting in shape and enjoy your post-workout treat!

This post is sponsored by Potatoes USA-Philippines. All opinions are mine. References are cited below and values for nutrition information are based from the Philippine Food Composition Tables, USDA Food Data Central and product’s nutrition facts panel.

Reference:

[1] Clark JE (2015). Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis. J Diabetes Metab Disord. 2015; 14: 31. doi: 10.1186/s40200-015-0154-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

[2] D. T. Thomas, K. A. Erdman and L. M. Burke, “Nutrition and Athletic Performance,” Medicine and science in sports and exercise, pp. 543-568, 2016. 

For potato recipes, visit www.potatogoodness.ph.

#potatonutrition #USPotatoPower #potatoesusaphl #potatopower

How to get B-A-C-K in shape after the holidays:

B – Begin with specific goals

• Start by setting goals that you want to achieve in terms of your health or health behaviors. For example: “By the end of 2022, I will be cooking my own meals at least once a day during weekdays”. I prefer being specific with my goals because I realized that writing down “I will try to be healthy this year” just doesn’t work.

A – Take Action

• Even if you have written the smartest goal, if you don’t take action, nothing will happen. So, as soon as you have visualized what you want to achieve, take the necessary action and commit to it. For example, if your goal is to eat better, plan your meals now and search for healthy recipes online, go to the grocery tomorrow and cook a healthy dinner. Write down your goals and strategies now AND take them into action as soon as you can.

C – Be Consistent

• Similar to a quote by James Clear, getting in shape is not a once-in-a-lifetime transformation but rather a product of daily habits. So, taking action once is not enough. Cooking your meals for one day is not enough. Consistency is king as it helps you build habits, be it daily, thrice a week, weekly or monthly – as long as you do it on a strategically regular basis. For example, cook one meal a day for 4 days every week. Once a strategy becomes a habit, it will take less resistance for you to do it. Motivated or not, keep going.

K – Keep it simple

• Speaking of resistance, one of the reasons why we stop doing what we started is because we later on realize that our strategies are too difficult, restrictive, expensive or time-consuming. So, as you start, keep your actions simple. For example, if your goal is to cook more often, then search for easy recipes that include minimal, affordable and available ingredients. This way, you’d feel that the benefits of a healthy habit outweigh the cost – time, money, effort – of doing it.

Speaking of affordable and available ingredients, I have been writing and talking a lot about potatoes because:

1. Some of my posts are sponsored by Potatoes-USA-Philippines (shoutout and thank you @potatoesusaph) and
2. My advocacy has always been about making good nutrition accessible to Filipinos and this makes potatoes fit into what I am passionate about. Potatoes are:

Affordable – their price hasn’t increased significantly during the pandemic

Available – they are always available in local markets, supermarkets, groceries and online, and

All-around – they can be boiled, fried, roasted, or baked. They can be made crunchy, soft or chunky.

They can be bought fresh, frozen, or dehydrated. They fit well into basic Pinoy dishes or American/Western dishes if you’re feeling extra.

So, to help you start 2022 towards the right direction,

Begin with setting specific goals, Act on them, be Consistent and Keep things simple.

Incorporate simple and nutritious ingredients such as potatoes in your meal preps as part of a healthy diet.

Remember, a healthy diet means:

Balanced – having the right mix of carbs, protein, fats, vitamins and minerals plus fiber

Moderation – because too much of a good thing can still be bad

Variety – aside from potatoes, don’t forget to include other nutritious starches, fruits, vegetables, protein foods and healthy fats and oils.

Let’s bring sexy (and strong) BACK this 2022.

Stay tuned for Part 2 ?

This post is sponsored by Potatoes USA Philippines. All opinions are mine.

For potato recipes, visit www.potatogoodness.ph.

#potatonutrition #USPotatoPower #potatoesusaphl #potatopower

You might already be looking forward to the holidays – the festive foods shared with the people we love.

But, after the festivities, here goes the inevitable Noche Buena leftovers that sometimes stay in the fridge for days. By then, we are too tired to cook another elaborate dish or umay na with Christmas foods.

Potatoes USA-Philippines sent me potato goodies to try and when I saw the dehydrated potato flakes, I had a lightbulb recipe moment – why not cook something that utilizes the leftovers and warm me up for these chilly days? And so, I came up with:

Creamy Holiday Potato Soup – a quick and easy potato soup that utilizes holiday food leftovers and a perfect post-celebration comfort food.

I have always been wanting to cook creamy potato soup, but I get discouraged by the extra step of blending the potatoes. With this recipe using dehydrated potatoes, it’s so surprisingly easy to make – no extra equipment needed, and I was done in about 20 minutes! 

Cheers!

Creamy Holiday Potato Soup

No of servings: 6

Ingredients:

• 2 cups dehydrated potato flakes
• 2 slices Christmas ham, diced
• 1 cup Queso de bola, grated
• 1 cup Evaporated milk
• ½ pc White onion, minced
• 1 cube Chicken broth
• 1 tsp Black pepper, ground 3 cups water

Preparation:

1. Sauté diced ham and onion.
2. Add water and boil. Add milk.
3. Add potato flakes, cheese and ground pepper.
4. Mix well for 3-5 minutes until thick, stirring constantly.
5. Serve topped with ham bits and scallions. Enjoy while hot!

Each serving contains:

• 224 Calories
• 32.3 grams Carbohydrates
• 9.6 grams Protein
• 1.5 grams Fiber
• 532 mg Potassium
• 28.1 mg Vitamin C
• 9.6 grams Fat (17% of total calories)
• 575 mg Sodium
• 28.2 mg Cholesterol
• 1.3 grams Sugar

Kain po!

This post is sponsored by Potatoes USA-Philippines. All opinions are mine and values for nutrition information are based from the USDA Food Data Central.

#Potatonutrition

#USPotatoPower

#Potatoesusaph

I know we already enjoy potato fries as is and there are a million other ways to enjoy them, but one boring afternoon I thought of a more refreshing way of enjoying my fries. My love for Japanese food kicked in and Potato Fries Maki is born!

In my practice as a dietitian, the people I talk to often associate “fries” with an unhealthy diet because these are often deep fried in hydrogenated fats and sprinkled with lots of salt. But this doesn’t always have to be the case.

For example, this potato fries recipe I came up with has so much flavor in it but is not fried and no salt was added. The distinct potato flavor and crunch goes so well with the freshness and sweetness of mangoes and cucumber, the umami of crab sticks and seaweed and the creaminess of just a bit of Japanese mayo. Imagine enjoying fries together with fruit and vegetable as snack – best of both worlds, right? ?

As a dietitian who create healthy meal plans for clients, potato fries are often requested and I always happily oblige. With a pinch of careful meal planning, a sprinkle of nutritious food ideas and a dash of creativity, potato fries can definitely belong to a nutritious diet.

Potato Fries Maki

Ingredients:

300 grams frozen shoestring potato fries

2 pcs crab sticks

1/3 pc cucumber

1/2 pc ripe mango

3 Tbsp Japanese mayonnaise

18 pcs nori sheets

Preparation:

1. Preheat oven to 475F and line a baking sheet with parchment paper.
2. Arrange frozen fries in a single layer on a baking sheet lined with aluminum foil or parchment paper. No need to add salt.
3. Bake for about 30 minutes or until crispy and golden brown (time varies depending on oven). Turn product halfway through baking time.
4. While the fries are in the oven, cut cucumber, crab sticks, and mango into thin sticks or julienne strips. I prefer to pull thin strings of the crab sticks lengthways with my fingers (you can slice them into strips using a knife).
5. Once the fries are baked and crispy, place about 3-4 pcs fries on top of the nori sheets and add the crab sticks, cucumber and mango on top.
6. Top with Japanese mayo and wrap with the nori sheet.
7. Optional: Sprinkle with sesame seeds or shrimp roe on top
8. Serve and enjoy.

Each serving contains:

            18 grams Carbohydrates

            2.2 grams Protein

            1.7 grams Fiber

            257.6 mg Potassium

            12.8 mg Vitamin C

            9 grams Fat (23% of total calories)

74 mg Sodium

            4.7 mg Cholesterol

            2.7 g Sugar

Kain po!

This post is sponsored by Potatoes USA Philippines. All opinions are mine and values for nutrition information are based from the USDA Food Data Central.

#Potatonutrition

#USPotatoPower

#Potatoesusaph