The Skinny on Spuds: How to Eat Potatoes and Lose Weight
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Pass on the potatoes? No way! A medium one has only 150 calories—plus, it’s packed with fiber, potassium, and vitamin C. And with these easy tweaks, there’s no need to eat ’em plain. 

Love your taters loaded? 
Topped with butter, sour cream, and bacon, this steak-house side has 30 grams of fat—more than you’d find in a 6-ounce sirloin.

Smart swap
Skip the butter, trade the bacon for chives (you get to keep the sour cream), and split the baked potato with a pal for a total of 170 calories and 3 grams of fat.

Can’t resist potato salad? 
Just one cup of this mayo-laden picnic staple packs a whopping 21 grams of fat and 360 calories.

Smart swap 
Go for the vinegar-based version to cut nearly 155 calories. If you crave creaminess, whip up a dressing with nonfat yogurt instead of mayo and you’ll shave off 130 calories.

Want fries with that? 
A medium order of the fast-food variety delivers 370 calories and 19 grams of fat, plus a major dose of sodium.

Smart swap 
Make faux fries with just over 100 calories using an iron-rich sweet potato: Slice into strips, spritz with olive oil spray, season, and bake at 400°F for 20 minutes or until lightly browned.

Mad for mashed? 
Prepared with butter and whole milk, this comfort food weighs in at 237 calories and 9 grams of fat per cup.

Smart wap 
Nix the butter and switch to nonfat milk for a savings of 80 calories (and virtually all of the fat). For extra flavor, boil naturally moist Yukon Golds in low-sodium chicken broth instead of water.

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