Are you avoiding potatoes in your diet because you have heard that they are fattening? Is it possible that a vegetable that was a mainstay of diets in the Americas and Europe for thousands of years has suddenly become a bad food? The truth is that potatoes are very nutritious and do not cause weight problems unless you overeat.

Although potatoes have more calories than most other vegetables, potatoes actually are quite low in calories compared to other foods you eat. A medium potato (which weighs about 5 ounces after cooking) has 135 calories as compared with 400 calories in a 5-ounce steak. The potato is fat-free and cholesterol-free (because vegetables do not contain cholesterol) whereas the steak contains both saturated fat and cholesterol, which can raise your cholesterol level.

Of course, most people do not eat plain potatoes. What you do to a potato can make it a high calorie food. A medium (5-ounce) order of fries has over 400 calories, and a 5-ounce bag of potato chips has over 700 calories. The butter, margarine, sour cream, bacon bits and/or cheese you add to a cooked potato often total more than the calories in the potato. To get the flavor without too many calories, add toppings sparingly, use a reduced or fat-free topping or add flavor with salsa, low fat yogurt or butter flavored spray.

The top 10 reasons to include potatoes in your diet are:

1. A medium potato is higher in potassium than a banana.

2. Potatoes are a good source of fiber.

3. Eighty percent of the weight of a potato comes from water, which make you feel full before you overeat.

4. Potatoes contain vitamin C and other antioxidants which help prevent damage to cells in your body.

5. Plain potatoes are very low in sodium.

6. Potatoes provide carbohydrates, the body's preferred energy source.

7. Potatoes are a good source of B vitamins, especially folate.

8. Potatoes provide a fat-free source of protein.

9. Potatoes are one of the least expensive foods you can buy.

10. Potatoes are easy to store and prepare and are good hot or cold.

New potatoes, which are currently being sold at the farmers markets in Cayuga County, are delicious boiled and served with skins on. If you have never eaten warm potato salad, come to the Cornell Cooperative Extension of Cayuga County table at Auburn's farmer's market on Thursday for a real treat.

Chris Gutelius, MA, RD, CDN, is

a nutrition educator at Cornell Cooperative Extension of Cayuga County

Warm Potato-Scallion Salad

2 pounds small potatoes, washed but not peeled

1/2 cup scallions (green onions), washed and chopped

3 tablespoons olive oil

3 tablespoons red wine vinegar

2 tablepoons lemon juice

2 teaspoons Dijon style mustard

4 tablespoons fresh dill weed (or 4 teaspoons dried dill)

1/4 cup red onions, diced

Cover potatoes with water in a large pot. Bring to a boil

and cook for 15 to 20 minutes until tender but firm. While potatoes are cooking, make the dressing by combining oil, vinegar, lemon juice and mustard in a bowl or shaking in a

jar with a tight lid. Mix in dill and red onion. When potatoes are cooked, cut them in quarters, sprinkle with scallions and pour on the dressing.

Serve warm, with salt and pepper to taste.