Pity the poor potato. In recent years, the lowly spud has gotten a bad rap, undeservedly so, according to the November issue of Mayo Clinic Health Letter. Criticisms have ranged from high carbohydrate count to its role as a magnet for high- fat toppings that add calories.

The truth is, if you skip the sour cream, cheese, and butter and don't fry your spuds, the potato need not be avoided in a healthy diet.

Here are some common misconceptions about potatoes:

• Potatoes are high in calories. In fact, a mediumsized russet potato baked in its skin has just 160 calories. None of those calories are from fat, cholesterol, or refined sugar.

• Potatoes are nothing but carbohydrates. The average potato has 37 grams (g) of carbohydrates. But, potatoes also are a great source of vitamin C with 22 milligrams (mg) in a medium potato. They are a superb source of potassium, providing 952 mg of this important nutrient, which is considerably more than is in a banana or a serving of broccoli or spinach.

Potatoes are a good source of protein, too, providing 4 g, which is comparable to a half a cup of milk. In addition, that medium- sized potato provides 1.9 mg of iron.

• Most of the nutrients are found in the potato skin. The truth is that most of the nutrients are found right below the skin's surface. To maintain all the nutrients, it is best to avoid peeling. The peels also have a healthy dose of fiber - 4 g.

Think baked, boiled, roasted, or microwaved to get the most from a potato without adding calories.