Cracking the Case on Eggs

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

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