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April 12, 2005
MR vs. Oysters
Ah, it's always such fun when the two MR's in my life disagree.
Little MR wants me to eat shellfish. She says that's a great way to get zinc, B vitamins, and iron. You can read her post here. So I went out to the store and bought some canned clams and canned oysters. Wow, they really rocked out my DWIDP! I was excited.
Then I had occasion to speak with Tall MR. I asked him how he feels about me eating shellfish.
He's not for it. Here's what he says, paraphrased:
In general, it's better to get nutrients from food than from supplements. However, in terms of longevity, lacto-ovo vegetarians do much better than people who eat meat any more than once a month. When you're talking about nutrients that you get from vegetables, where they are surrounded by phytochemicals and such things that are very good for us and not easily isolated into supplement form, you're much better off eating your veggies rather than taking a supplement. But in the case of zinc in oysters, Tall MR says that I am adding meat to my diet where I don't really need it, as I'm already supplementing with zinc and there's not much more that I would want in an oyster. So he doesn't think I should eat oysters all that often. Occasionally, sure, but not often.
Meanwhile, I still have a can of oysters and a can of clams in my house, so I put 20 g of oysters in my night time stew tonight, and skipped my brewers yeast, which is somewhat redundant with the oysters. I figure I'll eat them up, as they're here. As for B vitamins, I picked up some shiitake mushrooms to help out with those and put 50 g into my evening soup. So my evening soup ended up very interesting and different. Here's the recipe:
1 cup vegetable broth
1/2 bag frozen broccoli, cauliflower, carrots
1 can stewed tomatoes
20 g oysters
50 g shiitake mushrooms
1 teaspoon olive oil
Serve piping hot! Delicious!
In other news, fat-free ricotta is rocking my calcium world. I was reading the book, _High Calcium, Low Calorie_ that my friends who got married last month gave me, and it had tons of recipes using ricotta. At my grocery store I found a fat-free ricotta, and it has 60 calories per two tablespoons, with 30% of the RDA of calcium!!! That's amazing! 30% for 60 cals? Awesome! I may just start eating two tablespoons with my breakfast. It's delicious plain. I also have many recipes to try with it.
Here's today's crunch. I'm still super low appetite. Remember that "sugar" = calcium chewy, just as a place holder for the calories. The RDA's all reflect food, not supplements.
Food List : april12-05.FLS
DATE : 04/12/05
Num. Foods : 14
Food #1 : Egg, white, raw, fresh 1 cup
Food #2 : Oil, peanut, salad or cooking 1 tbsp
Food #3 : Mollusks, oyster, eastern, canned 20 g
Food #4 : Tomatoes, red, ripe, canned, stewed 1 can
Food #5 : Fat-free ricotta 2 tbsps
Food #6 : Soup, chicken broth cubes, dehydrated, prepared with water 1 cup
Food #7 : Broccoli, frozen, spears, cooked, boiled, drained, without salt 25 cals
Food #8 : Cauliflower, frozen, cooked, boiled, drained, without salt 25 cals
Food #9 : Carrots, frozen, cooked, boiled, drained, without salt 25 cals
Food #10 : Cottage Cheese Lowfat Light and Lively 1 cup
Food #11 : Coffee, brewed, prepared with distilled water 8 oz
Food #12 : Mushrooms, shiitake, cooked, with salt 50 g
Food #13 : Grape juice, frozen concentrate, sweetened, diluted with 3 volume water, with added vitamin C 1.5 oz
Food #14 : Sugars, granulated 20 cals (calcium chewy)
NUTRIENT TOTALS:
P:F:C 34:32:34
Abs. Values %RDA/SA
Calories 777.29__cal 39%
Protein 65.84__gm 120% RDA
Total Fat 27.58__gm 42%
Sat. Fat 10.71__gm 54%
Mono. Fat 10.62__gm 37%
Poly. Fat 5.09__gm 76%
Carbohydrate 68.78__gm 23%
Fiber 15.65__gm 52%
Cholesterol 56.00__mg 19%
Vit. A 16759.65__IU 335% RDA
Vit. B6 0.59__mg 37% RDA
Vit. B12 5.82__mcg 291% RDA
Vit. C 134.39__mg 224% RDA
Vit. E 6.94__mg 87% RDA
Thiamine 0.41__mg 37% RDA
Folacin 144.46__mcg 80% RDA
Riboflavin 1.92__mg 148% RDA
Niacin 6.90__mg 46% RDA
Panto. Acid 3.64__mg 73% SA
Calcium 1136.82__mg 95% RDA
Copper 2.03__mg 102% SA
Iron 7.09__mg 47% RDA
Magnesium 194.17__mg 69% RDA
Manganese 1.70__mg 57% SA
Phosphorus 1173.26__mg 98% RDA
Potassium 2478.64__mg 124% RDA
Selenium 95.40__mcg 173% RDA
Sodium 3476.56__mg 145% SA
Zinc 23.84__mg 199% RDA
Tyrosine 3.12__gm 325% RDA
Lysine 5.49__gm 763% RDA
Phenylalanine 3.55__gm 370% RDA
Leucine 5.75__gm 599% RDA
Valine 4.24__gm 505% RDA
Methionine 1.90__gm 633% RDA
Cystine 1.02__gm 340% RDA
Tryptophan 0.89__gm 492% RDA
Threonine 2.87__gm 598% RDA
Isoleucine 3.38__gm 469% RDA
Very low calorie today. It's only 7:15 now so I may get hungry later and eat something else.
Posted by april at April 12, 2005 4:54 PM