Potatoes aren't just for side dishes anymore. Not only are spuds filling, but they have the carbs needed for energy. Loaded with potassium, niacin, folate and Vitamin C, they're also low in sodium.

You may be familiar with fast-food chains that offer stuffed baked potatoes, but unless they use low-fat or nonfat varieties of cheese and sour cream or butter substitutes ( to minimize calories and saturated fat levels ), you had be better off eating a couple of Quarter Pounders. But honestly, how can anyone stand to eat a baked potato without all "the good stuff?" It is that easy.

Supermarkets carry many good-tasting lower fat or nonfat products, and all it takes to whip up a healthy baked potato is a little creativity. Start with about a 12 ounce spud. Leave the skin on when cooking, but you do not have to eat it - most nutrients are found just under the skin, not in it.

Serve with a tossed green salad for a quick lunch or dinner, or as a healthy snack. You can experiment with additional low-fat toppings such as salsa, nonfat cottage cheese, nonfat plain yogurt and almost any fresh vegetable, plus spices and seasonings to make your own easy-meal masterpiece.

Mash: To smash a food, such as potatoes or turnips, into a smooth puree, either manually with a metal masher or by using electric beaters.

The quickest way to bake a potato is in the microwave, but cooking times will vary with the size of the potato and oven wattage. Whether you use a microwave or conventional oven, make sure you poke each potato with a fork several times before baking. Cook potato in microwave about 10 minutes. When done, slice open top and push open from the ends. Slightly mash and add topping.