A very filling lunch

No vegetables, but I had two at breakfast.

I attended a noon lecture at the veterinary college at Ohio State at noon, so was a bit hungry when I got home about 1:15. So I decided to fry up half an onion, a medium sized potato with the skin, and a hard cooked egg in a little olive oil. It tasted so good, and was so filling, I decided to look up why.

Onion--11 calories. This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C. Amino acid (protein quality) score: 22; completeness score (nutrient balance) 53; inflammatory factor 65. Onions contain a variety of other naturally occurring chemicals known as organosulfur compounds that have been linked to lowering blood pressure and cholesterol levels.

Hard cooked egg--77 calories. This food is a good source of Riboflavin, Vitamin B12 and Phosphorus, and a very good source of Protein and Selenium. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. Amino acid score: 132; completeness score 43; inflammatory factor -51. Although egg yolk contains much cholesterol, it also contains a lot of lecithin. Lecithin is an emulsifier, which can lower blood cholesterol. Eggs contain a lot of vitamin A, which can rarely be found in meat. Vitamin A can not only maintain the integrity and promote the growth and development of the epithelial cells, but also can increase the immune function of the body. In addition, the content of vitamin E and B2 in eggs are higher than the meat. Eggs hold great satiety powers (they will stick with you for a long while after you've eaten them).

White potato, medium, with skin-- 130 calories. This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin B6 and Potassium, and a very good source of Vitamin C. Amino acid score: 83; completeness score 49; inflammatory factor -78. Eaten with its skin, a single medium sized potato of 150 g provides nearly half the daily adult requirement (100 mg) of vitamin C. The potato is a moderate source of iron, and its high vitamin C content promotes iron absorption. It is a good source of vitamins B1, B3 and B6 and minerals such as potassium, phosphorus and magnesium, and contains folate, pantothenic acid and riboflavin. Potatoes also contain dietary antioxidants, which may play a part in preventing diseases related to ageing, and dietary fibre, which benefits health. Potatoes rate high on the satiety index.

1 tbsp olive oil--124 calories. This food is rich in monounsaturated fat, rich in antioxidants and phenolic compounds with a variety of protective effects for the heart, low in Cholesterol and Sodium. Vitamin E and K. Amino acid score: 0; completeness score 3; inflammatory factor 4.

Some links.
http://www.oliveoilsource.com/page/home
http://www.potato2008.org/en/potato/factsheets.html
http://www.herballegacy.com/Wilson_Medicinal.html
http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html