Potatoes

The potato is an incredibly healthy food that has gotten a bad reputation, largely because it can be prepared in ways that counteract its benefits. Baked and served in its skin, a potato is a surprisingly good source of vitamin C, as well as potassium, fiber, vitamin B6 and other B vitamins, copper, manganese, and even some lutein.
The key to getting the Benefits of potatoes is to eat them baked rather than fried. But if you are absolutely having a French fry craving, go ahead and LIVIT— enjoy a few to satisfy the craving and to help prevent overloading on them when the craving gets out of control.
Nutritional Facts :
One medium-large potato with skin provides 220 calories, 51 g carbohydrate, 4.6 g protein, 4.8 g dietary fiber, 26 mg vitamin C, 3.3 mg niacin, 22 mcg folic acid, 1.12 mg pantothenic acid, 844 mg potassium, 16 mg sodium, 115 mg phosphorus, 20 mg calcium, 2.75 mg iron, and 55 mg magnesium.