BAD, GOOD, BEST

How to get the most out of food choices. This week: Sweet potato

BAD: Mashed. MASHING sweet potatoes with coconut milk is popular with vegans but it’s not so good for your waistline or heart health. Expect a typical portion to provide nearly 300 calories and up to a third of your daily limit of saturated fat — linked with raised cholesterol levels.

GOOD: Wedges. WITH just a brush of oil (eg, rapeseed or sunflower), baked sweet potato wedges are a healthy option with around 250 calories and just 5 per cent of your daily saturated fat limit in a 150g portion. Unlike standard potato wedges, they count as one of your five-a-day.

BEST: Baked. A 200g baked potato has just 174 calories, with slow-release carbs as well as your daily vitamin A needs for a healthy immune system. For a light main course, top with smashed cannellini beans, chopped tomato and a drizzle of chilli oil for protein and extra fibre.