100 calories per med. potato
Eat 1 per week
An incredibly satisfying vegetable, a four-ounce sweet potato holds more than 100% of our daily supply of beta carotene, a hefty dose of iron, and a plentiful shot of vitamins C and E. Together, these nutrients work together to protect your body against cellular damage of all types, especially in athletes who compete in extreme environments (such as altitude, heat, cold, or pollution). They’re also one of the best foods for muscle recovery after a tough workout, says California sports nutritionist Kim Mueller, R.D.
And there are more ways to eat them than just baked and boiled (skip ones topped with marshmallows). Try stirring cooked, diced sweet potato into chili or your favorite potato-salad recipe. You can also grate them into hamburgers or meatloaf, or use them to make your own oven-baked fries.