Nutrients of Potato, Sweet Potato and Yam

The nutrients are based on 100 g edible part of each vegetable.

Source: Data from USDA database

Lunch Idea

Pork Meatballs Set Lunch


  • Pickled Suey Choy
  • Miso Soup
  • Lettuce Salad
  • Simmered Pork Meatballs with Lotus Root and Mushroom
  • Rice Cooked with Vegetables
  • Dessert – Ice Cream

OMEGA-3 Reduces Anxiety And Inflammation In Healthy Youth

A recent study gauging the impact of consuming more fish oil showed a marked reduction both in inflammation and, surprisingly, in anxiety among a cohort of healthy young people.

The research, supported by the Ohio State University Center for Clinical and Translational Science (CCTS), was conducted by a team of scientists that has spent more than three decades investigating links between psychological stress and immunity.

“The findings suggest that if young people can get improvements from dietary supplements, then the elderly and people at high risk for certain diseases might benefit even more,” said Janice Kiecolt-Glaser, professor of psychiatry and author of the study, which was published this month in the journal Brain, Behavior and Immunity.

“The more we understand about the complex interplay between inflammation and immunity, the closer we’ll get to figuring out which lifestyle choices and changes have the biggest impact on long term health.”

Omega-3 polyunsaturated fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have long been considered as positive additives to the diet.


Omelette with Crispy Rice and Vegetables


2 tablespoons olive or peanut oil
1½ cups cooked long-grain white rice
4 scallions (green and white parts), cut into 2-inch slivers
2 hot red or green chilies, seeded and slivered
1 cup snow peas, cut into thin slivers
1 cup bean sprouts
1 tablespoon soy sauce
6 eggs, lightly beaten


  1. Heat oven to 350°F.
  2. Heat the oil in a 10-inch ovenproof skillet over medium heat. Add the rice, turning it in clumps with a large spoon until slightly crispy, about 5 minutes.
  3. Add the scallions, chilies, and snow peas and cook, stirring frequently just until they begin to get limp, about 3 minutes. Add the bean sprouts and cook 1 minute more.
  4. Stir the soy sauce into the eggs and then pour over the rice and vegetables in the skillet.
  5. Reduce heat to low and cook, undisturbed, 5 minutes.
  6. Place the skillet in the oven and cook 5 to 7 minutes or until the eggs are set.

Yield 4 servings

Source: Real Simple