(CBS) The potato is misunderstood.

Long thought of by many as unhealthy, that reputation is off-base, experts say. It's what folks put ON potatoes, and how they're prepared, that can make potato dishes bad for you.

On The Early Show Thursday, Bon Appetit magazine Contributing Editor Dede Wilson stuck up for the potatoes, pointing out their merits.

With food prices spiking, the good news is that the potato is still cheap! And, contrary to popular belief, it DOES have plenty of nutritional value.

The Food and Drug Administration has praise for the potato:

Calories: One medium-sized potato has 110 calories

Fat: 100 percent fat-free

Cholesterol: Cholesterol-free

Sodium: Sodium-free

Potassium: Good source of potassium when consumed with skin. Potatoes rank highest for potassium content among the 20 most frequently consumed raw vegetables and the 20 most frequently consumed raw fruits.

Fiber: One wholesome, satisfying potato contributes two grams of fiber to the diet, eight percent of the recommended daily value.

Vitamin C: Potatoes are an excellent source of vitamin C (45 percent of the recommended daily value), which is the same amount as a tangerine, and more vitamin C than one medium tomato (40 percent of the recommended daily value) or sweet potato (30 percent of the recommended daily value).

A potato isn't just a potato. As you'll notice when you head to the store, there are several different varieties.

There are three basic categories to keep in mind. These categories matter because some potatoes work better in certain dishes.

STARCHY: Most commonly called Russet or Idaho potatoes, these potatoes are high in starch and are characterized by netted brown skin and white flesh. Russets are light and fluffy when cooked, making them ideal for baking and mashing. They're also wonderful for frying and roasting.

WAXY: These are usually round red or white potatoes that are creamy in texture and hold their shape well after cooking. This makes them well-suited for salads, roasting, boiling and steaming. Round-reds are often referred to as "new potatoes" but, technically, "new" refers to any variety of potatoes that's harvested before reaching maturity.

YUKON GOLD: These potatoes have a dense, creamy texture and make great mashed potatoes; with their golden color, you almost can be fooled into thinking they're buttered!

Other potatoes include:

BLUE AND PURPLE: They originated in South America and have begun to gain popularity in the United States. Blue and purple potatoes are mostly available in the fall. These relatively uncommon tubers have a subtle nutty flavor, and flesh that ranges in hue from dark blue or lavender, to white. Microwaving preserves the color best, but steaming and baking are also favorable methods of preparation.

FINGERLING: These are baby versions of the long white potato that falls into the waxy category.

The United States Potato Board confirms that "French fries" are the most popular way Americans eat potatoes.

The U.S. Department of Agriculture says the average annual American potato consumption is 126 pounds:

Frozen, which is mostly comprised of french fries (53 lbs)

Fresh (44 lbs)

Chips (16 lbs)

Dehydrated (13 lbs)

Wilson showed how to make delicious French fries at home. And -- these are healthier than most restaurant fries, because they're baked, not fried.

She also has a spin on mashed potatoes: These potatoes are baked to add extra lavor. The recipe also calls for the addtion of baked carrots, for a sweet touch.

For potato recipes, go to Page 2.

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