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Healthy potatoes

The New Zealand Ministry of Health Guidelines include potatoes in their recommendation of three vegetable serves per day.

For good health it is essential to eat five or more servings of fresh fruit and vegetables each day.

Baked, boiled, microwaved or mashed potatoes are a great way to get one serving towards your 5  a day target. Remember, a serving is about a handful – what will fit in the palm of your hand. However, common sense should prevail and consumers are not encouraged to include products which have a high fat content e.g. crisps or fries. Anecdotal experience has shown that most consumers understand this to be the case in exactly the same way as they would not count a slice of apricot cheesecake as a piece of fruit.


The Heart Foundation classes potatoes as a carbohydrate along with kumara, corn, taro, rice, pasta and bread.

More about the Heart Foundation Tick 


The Tick is a front-of-pack labelling system used in supermarkets. The Tick aims to allow consumers to identify the healthier choice within that food category. All fresh fruit and vegetables are eligible for the Tick. If they are processed the products are tested to ensure they comply with the nutritional criteria for the product category. Once the Tick is on a pack, the foods are tested regularly to ensure they continue to meet the strict nutrition criteria.

The Tick on a product means:

  • It has been independently tested and proven to meet the Tick’s strict nutrition criteria.
  • It is a healthier choice within its food category.
  • It should be consumed in the recommended serving size, and as part of a balanced diet and healthy lifestyle.