Cracking the cholesterol myth
Enjoying an egg a day as part of a healthy diet balanced with
fruits and vegetables, whole grains and low-fat dairy, falls well
within current cholesterol guidelines. In fact, according to USDA
data, one large egg is 14 percent lower in cholesterol than
previously recorded, down from 212 mg to 185 mg, and is also 64
percent higher in vitamin D, with 41 IU per large egg. Moreover, one
large egg contains six grams of high-quality protein and 13
essential nutrients for 70 calories.
"Research shows that saturated fat may be more likely to raise a
person's blood cholesterol than dietary cholesterol," says Neva
Cochran, registered dietitian, nutrition writer and researcher for
Woman's World Magazine. "Eating a balanced breakfast with
high-quality protein foods like eggs, along with other nutrient-rich
foods like fruit and whole grains, is the best way to start the day.
Unlike sugary foods, eggs have no simple sugars and contain no carbs,
providing steady and sustained energy."
Additionally, the 2010 Dietary Guidelines for Americans recognize
eggs as a nutrient dense food and state that the consumption of one
egg per day is not associated with risk of coronary heart disease or
stroke in healthy adults. And, eggs provide high-quality protein
that helps build muscles and increases satiety for all-day energy,
which can help maintain a healthy weight, an important factor in
promoting overall health.
Incredible egg benefits
Cochran also points out that at an average of 15 cents apiece,
eggs are an affordable, versatile, nutrient powerhouse that
contribute to a healthy diet in many ways:
boosters: Research shows that eating high-quality protein foods
for breakfast, like eggs, can help increase satiety, maintain
long-lasting energy and improve cognitive skills like memory
supplement: Eggs are one of the few foods that are a naturally
good source of vitamin D, meaning that one egg provides at least
10 percent of the recommended daily allowance. Vitamin D plays
an important role in calcium absorption, helping to form and
maintain strong bones.
Weight-loss companion: Research shows
that eating eggs for breakfast can help overweight dieters lose
more weight, lower their body mass index and shrink their waist
more than eating a bagel of equal calories for breakfast.
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Eggs are easy
Adding eggs to your breakfast routine can be easy, even on busy
weekday mornings. Whether you're craving scrambled eggs, an omelet
or an egg sandwich, microwaves can be an incredible time-saving
tool, so you can start every day with a nutritious breakfast. Try
this quick and easy recipe next time you're in a rush:
Egg and Cheese Breakfast Burrito
1 flour tortilla (6-inch)
1 tablespoon shredded
Mexican cheese blend
1 tablespoon salsa
1. Line 2-cup microwave-safe cereal bowl with microwave-safe
paper towel. Press tortilla into bowl. Break egg into center of
tortilla. Beat egg gently with a fork until blended, being careful
not to tear tortilla.
2. Microwave on high 30 seconds; stir. Microwave until egg is
almost set, 15 to 30 seconds longer.
3. Remove tortilla with paper towel liner from bowl to flat
surface. Top egg with cheese and salsa. Fold bottom of tortilla over
egg, then fold in sides.
For more information on the nutrition benefits of eggs or recipe
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