When I was growing up eggs were a staple at breakfast. Every day my mom prepared a different kind: fried, scrambled, soft-boiled, poached and even an omelet on Saturday! Cereal and pancakes were once-in-a-while foods. But over the years, fear of cholesterol and busier schedules for moms have relegated eggs to a special occasion food.
New Egg News
The good news is eggs can go back on the plate. The recently released 2010 Dietary Guidelines for Americans recommend eggs as a food to increase and say an egg a day won't raise blood cholesterol or increase risk of heart disease when eaten as part of a balanced, nutritious diet. Even more good news: the latest figures from the U.S. Department of Agriculture show that cholesterol in eggs decreased by 14 percent “ from 212 to 185 milligrams (mg) in one large egg – and vitamin D increased by 64 percent from 2002 values. The new Dietary Guidelines recommend limiting dietary cholesterol to 300 mg/day so you can easily fit in an egg a day. And making an egg breakfast can be just as fast as pouring a bowl of cereal or toasting a frozen waffle.
Why Eat Eggs?
- Eggs are a nutrition powerhouse. Eggs boast the highest quality protein, the one by which all other proteins are ranked. Along with 6 grams of protein, a large whole egg provides just 70 calories along with 13 essential vitamins and minerals.
- Eggs prevent weight gain. Protein promotes satiety “ a feeling of fullness after eating “ that keeps you from becoming ravenous a couple of hours later and reaching for a calorie-laden snack. Several studies have found that eating eggs at breakfast decreases hunger, lowers calorie intake the rest of the day and promotes weight loss compared to a low-protein, high-carb breakfast.
- Eggs are economical. At just 15 cents each, eggs are the least expensive source of high-quality protein per serving. And they're not just for breakfast anymore. Whip up an omelet at dinner filled with lean ham, low-fat cheese and chopped veggies for a budget-friendly, flavorful meal.
Easy egg breakfasts
When you're pressed for time, get your kids “ and yourself “ off to a satisfying and nutrition-packed start with these quick and easy options:
- Whole-wheat pita or tortilla filled with scrambled eggs and low-fat cheese, a banana and glass of low-fat milk
- Hard-boiled egg, low-fat yogurt mixed with frozen berries and dry cereal
- Over-easy egg cooked in a non-stick skillet layered with a slice of lean deli ham and low-fat cheese on a whole-wheat English muffin or bagel, glass of orange juice
For more delicious and nutritious egg recipes, visit www.incredibleegg.org/recipes-and-more/recipes