Potato: Healthy Balance

Potatoes can be eaten by anyone of any age! Potatoes are a popular vegetable, often wrongly blamed for being fattening. In fact they are low in fat, filling and full of vitamin C and other antioxidant nutrients. 

Usually fat-free, an average jacket potato, eaten with the skin, contains 260 calories, 50g carbohydrate, and almost one quarter of daily fibre, vitamin C, folate and potassium, as well as over half your vitamin B6 daily needs. 

The fibre in potato skins is important. Fibre improves digestive health, and helps prevent the build up of harmful toxins. Fibre may also reduce risk of heart disease and some cancers, and can promote a feeling of fullness, so helping to reduce snacking between meals. 

As well as providing many essential trace elements, the potato also contains a variety of phytochemicals (beneficial plant compounds) known to act as protective antioxidants in the body. These include:

• Flavonoids
• Vitamin C
• Carotenoids

Which variety of potato should I use? 

As a general rule, we recommend that you use potatoes recommended for chipping in your ActiFry. In many supermarkets there is information on the packaging telling you which varieties are suitable for making chips.

At the beginning of the main crop season or when potatoes have been freshly harvested they may have a higher water content, so we advise you cook the chips for a few more minutes.

Remember that using different potato varieties does result in a different taste, texture and flavour. 

ActiFry also allows you to prepare frozen chips. As these are pre-cooked in oil during processing, it is not necessary to add any more oil. 

Where should I store potatoes? 

The best place to store potatoes is in a dark, cool airy cupboard (between 6 and 8°C), away from the light. 

How should I prepare potatoes for Actifry? 

To obtain the best results, you must ensure that the chips do not stick together. With this in mind, wash the whole potatoes and then cut them into chips using a sharp knife or chip cutter. The chips should be of equal size so that they all cook at the same time.

Wash the chipped potatoes in plenty of cold water until it runs clear in order to remove as much of the starch as possible.

Dry the chips thoroughly using a highly absorbent clean tea towel. The chips must be perfectly dry before putting them in the Actifry otherwise they will not turn crispy. To check they are dry enough pat them with paper kitchen towel just before cooking. If there is any wetness on the paper dry them again.

Remember the cooking time of the chips will vary according to the weight of chips and the batch of potatoes used. 

How should I cut the potatoes?

The size of a chip influences how crunchy or soft it is. The thinner your chips, the more crunchy they will be and conversely, thicker chips will be softer inside.

You can cut your chips to the following thickness according to your taste:

American style: 8 x 8mm
Thin: 10 x 10mm
Standard: 13 x 13mm

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Balance and Variety: The Food Group Approach

Starchy foods: bread, other cereals and potatoes

For energy, B vitamins, minerals and fibre, these foods should make up about a third of the food you eat. Include at least one with each meal, including bread (especially wholemeal); breakfast cereals; pasta, rice, couscous, potatoes yam, and chapatti. 

Fruit and vegetables 

Eat a variety every day – all types count towards your 5-a-day, including fresh, frozen, canned and dried. Fruit juice is high in sugar, so only counts once a day.

One portion is approximately 80g (or 3 tablespoons) vegetables, a bowl of salad, a whole fruit (banana, apple or orange) or two small ones (plums, satsumas).

Milk and dairy foods

Two to three servings each day will provide essential calcium for healthy bones and teeth, some B and fat soluble vitamins. Choose lower fat milk, cheese and yogurts for maximum calcium, but lower saturated fat intake. 

Meat, fish and alternatives 

Two servings a day are needed to provide protein, iron and other minerals and vitamins. Choose from: lean red meat, poultry, fish, eggs, beans, lentils, dhal, nuts, tofu and seeds. 

Fatty and sugary foods 

Cooking oils and some fat spreads contain essential fats and fat soluble vitamins (A,D and E) which we need in small amounts for good health. Use sparingly. Many foods in this group however, are high in saturated fats and sugar, such as cakes, biscuits, pastries and savoury snacks, so limit your intake and include occasionally in small amounts. 

Drinks 

Keep well hydrated throughout the day with at least 6-8 cups fluid every day, including water, hot drinks (including some tea/cofffee/fruit or herbal teas) and low sugar or sugar free cold drinks. If you drink alcohol, keep to the sensible daily limits of no more than 2-3 units of alcohol for women and 3-4 units for men.

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Healthy Family Tips

Eat Right 

1. Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn, more often. 
2. Choose right veggies. Go dark green and orange with your vegetables—eat spinach, broccoli, carrots, and sweet potatoes. 
3. Fruit Diet. Eat them at meals, and at snack time, too. Choose fresh, frozen, canned, or dried, and go easy on the fruit juice. 
4. Enhance your calcium-rich foods. To build strong bones, serve lowfat and fat-free milk and other milk products several times a day. 
5. Go lean with protein. Eat lean or lowfat meat, chicken, turkey, and fish. Also, change your tune with more dry beans and peas. Add chick peas, nuts, or seeds to a salad; pinto beans to a burrito; or kidney beans to soup. 
6. Change your oil. We all need oil. Get yours from fish, nuts, and liquid oils such as corn, soybean, canola, and olive oil. 
7. Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients. Added sugars contribute calories with few, if any, nutrients

Exercise 

1. Be physically active and get your family to join you. Have fun together. Play with the kids or pets. Go for a walk, tumble in the leaves, or play catch. 
2. Set aside time each day as physical activity time—walk, jog, skate, cycle, or swim. Adults need at least 30 minutes of physical activity most days of the week; children 60 minutes everyday or most days. 
3. Make the next birthday party centered on physical activity. Try backyard Olympics, or relay races. Have a bowling or skating party. 
4. Set up a home gym. Use household items, such as canned foods, as weights. Stairs can substitute for stair machines. 
5. Instead of sitting through TV commercials, get up and move. When you talk on the phone, lift weights or walk around. Remember to limit TV watching and computer time. 
6. Give activity gifts. Give gifts that encourage physical activity—active games or sporting equipment.  

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Components and Nutrient Contributions For Meat

Meal Components	Examples	Nutrients
Meat, fish, poultry, and eggs	Beef, chicken, fish, ham, pork, turkey, and eggs	Protein, iron, phosphorus, potassium, B vitamins, and zinc; also contain fat, saturated fat, and cholesterol
Cheese	Swiss, ricotta, part-skim mozzarella, cottage cheese, American cheese, cheddar, and other cheeses	Protein, calcium, phosphorus vitamins A and B-12; also contain fat, saturated fat, and cholesterol
Dry beans and peas (Can also count as a vegetable, but not in the same meal.)	Lentils, navy beans, black beans, lima beans, kidney beans, pinto beans, black-eyed peas, refried beans, chickpeas, and soy beans	Protein, iron, complex carbohydrates, potassium, dietary fiber, magnesium, phosphorus, and folate
*Peanut butter and    other nut butters **Nuts and seeds	Peanut butter, almond and other nut butters Walnuts, peanuts, almonds, soy nuts, other nuts, and seeds	Protein, dietary fiber, vitamin E, copper, magnesium, phosphorus, and niacin; also contain fat
Yogurt	Commercially produced yogurt, plain or flavored, unsweetened or sweetened	Protein, carbohydrate, calcium, phosphorus, potassium, and vitamin A
Alternate Protein Product (APP)	APP is what is mixed/made into such food items as ground beef patties, meat loaf, tuna salad, chicken nuggets, pizza toppings, etc.	Protein, and other nutrients vary depending on the type of APP used

* Caution: Children under 4 years of age are at the highest risk of choking. Young children should not be fed spoonfuls or chunks of peanut butter or other nut butters. Instead, we recommend that peanut butter and nut butters be spread thinly on bread or crackers.

** Nuts and/or seeds should be served to all children in a prepared food and be ground or finely chopped.

Menu Ideas to Increase Variety:

1. Try whole-grain pita bread sandwiches or “pita pockets” stuffed with tuna, lettuce, and tomato, or chicken salad with celery and carrots. Make a vegetarian whole-grain pita pocket with favorite veggies, chickpeas, and plain yogurt. 
2. Serve peanut butter with apple chunks on whole wheat bread. 
3. Serve lean meats, skinless poultry, and lower fat cheeses. 
4. Try an ethnic favorite: taco, gyro, pirogue, or calzone. 
5. Mix ground beef with ground turkey for hamburgers or taco filling. 
6. Make a whole-grain submarine sandwich with roast turkey or ham and cheese. 
7. Try lentils or navy beans in a soup.

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Meal Substitutions for Children with Special Needs

A child with a disability that restricts his or her diet is entitled to receive special meals, when that need is supported by a statement signed by a licensed physician. However, sponsors are not expected to make accommodations that are so expensive or difficult that they would cause the sponsor undue hardship. In most cases, children with disabilities can be accommodated with little extra expense or difficulty. A statement from the child's physician is required to ensure that the substitutions in foods meet nutrition standards that are medically appropriate for that child, and to justify that the modified meal is reimbursable.  

The physician's statement must identify: 

1. the child's disability and an explanation of why the disability restricts the child's diet; 

2. the major life activity affected by the disability; and 

3. the food or foods to be omitted from the child's diet, and the food or choice of foods that must be substituted. 

Food substitutions may be made, at a sponsor's discretion, for an individual child who does not have a disability, but who is medically certified as having a special medical or dietary need. Such determinations are only made on a case-by-case basis and must be supported by a statement that indicates which foods to avoid and to substitute. This type of statement must be signed by a recognized medical authority (e.g., physician, physician assistant, nurse practitioner, or registered nurse) or other health professional.

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Microwave Cooking

Cooking in kitchens. Microwave ovens heat the surfaces of food quickly, but leave food with "cold spots" that could support the growth of harmful bacteria. It is recommended that large cuts of meat not be prepared in the microwave. 

It is important to become familiar with the manufacturer's information so that food cooks thoroughly and evenly in the microwave. In addition, follow these microwave safety tips: 

1. Cover food to hold in moisture, cook evenly, and keep microwave clean. 

2. If microwave does not have a turntable, stir food several times during heating. 

3. Allow food cooked in the microwave to stand covered for 2 minutes after heating. 

4. Check the internal temperature of food in several places to verify that food has reached a safe internal temperature of 165 °F in all parts of food.

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Tips to Keep Your Food Safe

1. Never serve unpasteurized juices, unpasteurized milk, fresh bean sprouts, or foods containing raw eggs. 

2. Clean food contact surfaces and fruits and vegetables. 

3. Separate raw, cooked, and ready-to-eat foods. Chill perishable food promptly and defrost food properly. 

4. Defrost in the refrigerator, in cold water, or in the microwave. Never defrost food at room temperature! Food thawed in cold water or in the microwave should be cooked immediately.

5. Cook meat, poultry, fish, and shellfish until completely done. The internal temperature should be 165 °F, except for poultry (breast -170 °F; whole bird -180 °F). 

6. Heat leftovers to an internal temperature of 165 °F. Use leftovers only once, and then throw any remaining food away. 

7. Reheat sauces, soups, marinades, and gravies to a rolling boil. 

8. Wash your hands and the children’s hands often - for 20 seconds with warm, soapy water (count to 30). 

9. Store raw meat, poultry, eggs, fish, and shellfish in containers on the bottom shelf of the refrigerator and away from other foods. Do not prepare these foods on the same surface that you use to prepare other foods. 

10. Never leave raw or cooked meat, poultry, eggs, dairy products, fish, or shellfish out at room temperature for more than 2 hours, 1 hour if air temperature is above 90 °F. 

11. Keep cold foods cold (at or below 40 °F) and hot foods hot (at or above 139 °F). Test temperatures with an instant-read thermometer. 

12. If you’re not sure that food has been prepared, served, or stored safely, throw it out.

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Guidelines for Proper Food Storage

Good storage facilities – dry, frozen, and refrigerated – help keep food safe, fresh, and appetizing. Food products must be in excellent condition when they arrive at the receiving area. They must be kept that way as you store, prepare, and serve them. 

Food must be kept dry and stored off the floor in dry storage areas. Cold refrigerated or frozen storage must maintain proper temperatures.

1. Examine all food upon delivery to be sure it is not spoiled, dirty, infested with insects or opened. Do not accept or use cans with bulges or without labels. Do not accept frozen foods that have started to thaw. Send these items back.

2. Store all food off the floor on clean racks, dollies, or other clean surfaces. Pallets and dollies should be at least 6 inches off the floor to permit cleaning under them.

3. Keep storage rooms clean, sanitary, and free from rodent infestations. Clean on a rotating schedule to ensure that regular cleaning is done on a consistent basis.

4. Protect foods such as flour, cereals, cornmeal, sugar, dry beans, and dry peas from rodents and insects by storing them in tightly covered containers.

5. Use foods on a "first-in, first-out" basis. Arrange foods so that older supplies will be used first. Label shelves if necessary.

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Tips for Adding Nutrients to Meals

1. Serve a variety of vegetables, fruits, meats and beans, milk and milk products, and grains (especially whole grains) with little or no saturated fat, trans fat, cholesterol or added sugar. 

2. Low intakes of calcium are often the result of low intakes of milk and milk products. 

3. Most  people need to increase their potassium intake. Some potassium-rich foods include baked white or sweet potatoes, cooked greens (such as spinach), many dried fruits, cooked dry beans, and cantaloupe. 

4. Low intakes of fiber are often the result of low intakes of whole grains, fruits, and vegetables. Choosing a variety of fruits, vegetables and whole grains will help to provide an adequate amount of fiber in a child’s diet. 

5. Magnesium intake can be increased by consuming fruits and vegetables. Some sources include almonds, spinach, black beans, oat bran, and brown rice. 

6. Specific vitamin E-rich foods need to be included in the eating pattern to meet the recommended intake of vitamin E. Foods that can help increase vitamin E intake include fortified ready-to-eat cereals, tomato sauce, raw avocado, olive oil, sardines, and peanut butter. 

7. When possible, use low-fat forms of foods in each group and forms free of added sugars. Keep in mind that products labeled as low-fat are not necessarily low in calories. Always read the nutrition facts label. 

8. Serve nutrient-dense foods which are lower in calories and high in vitamins and minerals and limit foodshigh in saturated fat, trans fat, cholesterol, sodium, and added sugars. 

9. Serve a variety of pasta, rice, breads, and cereals with little or no added saturated fat and trans fat and a moderate or low amount of added sugars. 

10. Serve fresh fruits for naturally sweet desserts. 

11. Buy fruits in season for better prices and tastier produce. 

12. Serve fresh fruits higher in fiber, such as those with edible skins-like apples, pears, nectarines, peaches, and those with edible seeds; like berries and bananas. 

13. Serve a variety of vegetables. Choose vegetables from each of the five vegetable subgroups (dark green, orange, legumes [dry beans], starchy, and other vegetables). 

14. Serve vegetables high in fiber such as cooked dry beans, broccoli, tomatoes, leafy greens, potatoes with skin, and carrots. 

15. Serve raw vegetable salads and raw vegetables for snacks. 

16. Season vegetables with herbs for taste appeal. 

17. Offer and serve whole grain products with meals. 

18. Remember that whole grains cannot be identified by the color of the food. Read the Nutrition Facts Label on foods so you can choose grain products high in fiber and low in saturated fat and sodium. For example, look for one of the following ingredients first on the label ingredient list: whole wheat, whole oats, whole rye, brown rice, whole grain corn, graham flour, bulgur, cracked wheat, and oatmeal. 

• In main and side dishes, include a variety of enriched rice, macaroni, noodles, and other pasta products. Introduce brown rice and whole-wheat pasta to the menu to increase fiber content. 
• When preparing a dish, try increasing the proportion of whole grains to other ingredients by substituting whole-wheat flour for all or part of the white flour in recipes. For example, when making muffins, quick breads, biscuits, or pizza crusts substitute ½ whole-wheat flour for white flour. When making cakes, substitute ¼ whole-wheat flour for white flour. 
• Add grains such as pre-cooked rice and oats to ground beef in meat loaf and similar casseroles. Use bulgur to thicken soups. 
•  Introduce children to whole-wheat bread by serving sandwiches with one slice of whole-wheat bread and one slice of white bread. 
• When introducing whole grains, try starting with 10-percent whole-grain flour or grains in recipes you make. Gradually increase the amount each time the recipe is prepared as children learn to accept this healthy food choice. 

19. Offer low-fat or fat-free milk and milk products to children 2 years of age or older. 

20. Replace whole milk in baking with low-fat, fat-free, buttermilk, or reconstituted fat-free dry milk. 

21. Use the food label to select products that are lowest in saturated fat, trans fats and cholesterol. 

22. Read the nutrition facts label when purchasing foods and select foods that have less sodium over foods that have higher levels of sodium. 

23. Foods with added salt include cured and processed meats; cheeses; ready-to-eat snacks; prepared frozen entrees and dinners; packaged mixes; canned soups; salad dressings and pickles. If serving these foods, check the sodium content and select foods that have less sodium. 

24. For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk. 

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Tips for Food Preparation

1. Wash fresh fruits and vegetables with water (no soap) and use a brush if necessary to remove soil. Trim carefully to conserve nutritive value. Remove damaged leaves, bruised spots, peels, and inedible parts. Use a sharp blade when trimming, cutting, or shredding to avoid further bruising and loss of nutrients. 

2. Steam or cook vegetables in small batches for best quality. Cook until tender-crisp, avoid over cooking, using as little water as possible to help retain vitamins and minerals. 

3. Add only a small amount of salt, if any, to water or to foods when cooking. Do not add salt when cooking pasta or rice. 

4. Cook potatoes in their skins to help retain their nutritive value. 

5. Trim visible fat from meats and meat products. 

6. Cook cereals and cereal grains according to cooking directions. 

7. There is no need to rinse or drain the cereals or cereal grains such as rice after cooking. 

8. Use seasonings sparingly. Think of children's tastes and preferences. 

9. Follow standardized recipes exactly. Measure and weigh ingredients precisely and follow procedures carefully. This includes using equipment, time, and temperature as specified in the recipe. 

10. Serve portion sizes as specified in the recipes and menus. Use correct serving utensils to portion foods. Make sure portion sizes follow meal pattern requirement

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Food Sanitation Rules

1. Wash hands thoroughly with soap and warm running water for 20 seconds before handling food or utensils. Wash hands after each visit to the restroom, eating, touching the face or other body parts, blowing the nose (these also apply to children). 

2. Wash hands and sanitize utensils, cutting boards, and work surfaces thoroughly after each contact with raw eggs, fish, meats, and poultry. Sanitize between use for raw and cooked, or use separate plates or equipment.

3. Thoroughly rinse with water all fresh fruits and vegetables before cooking or serving. Do not use soap, as it can leave residue. 

4. Properly clean and sanitize serving and cooking utensils, and equipment. 

5. Handle serving utensils and plates without touching the eating surface. 

6. Use disposable plastic gloves, as required by local health codes. Use gloves for only one task and throw away – for example, if you touch other equipment, or handle money, etc. 

7. Keep hands off face and hair. Wash hands if touched. 

8. Wear clean uniforms and hair restraints. 

9. Food service staff with open cuts, sores, colds, or other communicable diseases should not prepare or serve food. 

10. Properly clean and sanitize all food preparation and service areas; wipe up spilled food immediately. 

11. Empty garbage cans daily. They should be kept tightly covered and thoroughly cleaned. Use plastic or paper liners. 

12. Meet health standards set by your State and local health department.

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Food Service

Even when food is ready to serve, food service staff must continue their efforts to maintain food quality and avoid food contamination. 

1. Maintain foods at proper temperatures before and during service. Hot foods must be 139 °F or above and cold foods must be at 40 °F or below. Use food thermometers to determine temperatures. 

2. Use correct serving utensils to get the correct portion size. Be consistent in portion sizes. 

3. Serve meals as a unit with only one meal served per child. 

4. Keep an accurate count of the number of children and adults you serve. 

5. Encourage a pleasant eating environment that will support mealtime as a learning experience.

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