So, recently I posted a blog on healthier versions taco recipes and it gave me an idea! I'm starting a mini-series where I go out and find healthy versions of American classics. Dishes we ALL LOVE but our bodies do not. Today, we're going to look at a classic loaded baked potato. Now, loaded baked potatoes aren't necessarily bad for you; a large baked potato contains around 300 calories and is high in fiber. It's what we put on them that make it high in calories, fats and sugars.
Some of the top favorite toppings are bacon, cheese, sour cream, fried onions and chili. Now, lets break that down in nutritional value. Below is a Nutrition Facts chart of a loaded baked potato from Texas Roadhouse. As you can see, one serving contains 53% fat. That's way too high considering it's just one potato and most likely not your entire meal.
| Nutrition Facts | ||||
| Serving Size: 1 potato | ||||
| Amount Per Serving | ||||
Calories from Fat 135
Calories 530 | ||||
| % Daily Values* | ||||
| Total Fat 15g | 23% | |||
| Saturated Fat 0g | 0% | |||
| Trans Fat 0g | ||||
| Cholesterol 0mg | 0% | |||
| Sodium 0mg | 0% | |||
| Total Carbohydrate 30g | 10% | |||
| Dietary Fiber 0g | 0% | |||
| Sugars 0g | ||||
| Protein 0g | ||||
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Nutrition summary:
Calories
530
|
Fat
15g
|
Carbs
30g
|
Protein
0g
|
| There are 530 calories in a 1 potato serving of Texas Roadhouse Loaded Baked Potato. |
| Calorie breakdown: 53% fat, 47% carbs, 0% protein. |
I've combined some of my ideas along with other bloggers to come up with healthy alternatives for you.
Instead of bacon, try out slices of avocado. You can also use turkey jerky as a substitute. Just make sure to check the sodium count!
Sour cream can be switched out with low-fat yogurt. You can also add different spices and seasonings to this if yogurt isn't your favorite. (Example: 1 tablespoon non-fat plain yogurt mixed with 2 teaspoons chopped scallions, 1/4 to 1/2 teaspoon curry powder and 1/4 teaspoon salt.)
For a fiesta twist on a baked potato, try out 1-1/4 cups fresh salsa, 1 ounce reduced-fat Monterey Jack cheese with jalapeño peppers and 1 tablespoon green onions.
There are always low-fat/reduced fat versions of your favorite cheeses and even vegan options! Reach for one of those options next time.
Crispy onions can be made from home and still taste the same! Instead of frying them in a pan full of oil, try baking them in the oven instead. This will help you avoid all of those extra calories.
If you are looking for a healthier alternative to a white russet potato, you can try out sweet potato. They contain about the same amount of calories, but sweet potatoes are lower on the glycemic index and have more fiber.
Those are just a few options for now. I hope some of you try these tips out and let me know what you think! Leave me a comment about ideas for the next recipe in this series!
Check out the links below for more recipes
http://www.cookinglight.com/eating-smart/smart-choices/low-calorie-potato-toppings#potato-size-low-calorie-potato-toppinghttps://glutenfreegirl.com/2013/06/oven-dried-onions/
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