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With Easter coming up in 2 days we can’t escape the thought of eggs! Eggs are a versatile food that can be a part of breakfast, lunch, or dinner. However should eggs be part of your family’s meals?
The answer is YES! Many recent studies have found that eggs are a healthy food and when consumed in moderation can be a part of healthy meal. Fortunately eggs have many health benefits.
What are the nutritional benefits of eggs?
First and foremost eggs are a complete source of protein with 6 grams of protein per egg and 9 different amino acids. Protein rich-foods are crucial for a healthy diet due to their benefit of providing satiety and fullness. Eggs are a good source of choline, a nutrition that helps regulate the brain, nervous system, and cardiovascular system. The carotenoid content of eggs have been proven to improve vision. Other nutrients that eggs contain include riboflavin, pantothenic acid, and vitamin B12. Eggs are an inexpensive food with a relatively long shelf life (boiled eggs have a shelf-life of about one week).
What are the recommendations for eggs?
The American Heart Association currently recommends to limit your cholesterol to less than 300 mg per day. An averaged size egg contains about 213 mg of cholesterol – therefore limiting your egg yolk intake to about one egg per day can fit into a healthy diet. However you must limit other high cholesterol foods in your diet (ie. high fat dairy and red meats). With that being said you may consume additional egg whites which are devout of cholesterol. Your “one egg yolk a day” can be consumed boiled, scrambled, or poached.
How do I consume my eggs?
I love scrambled eggs, but like to follow the “one egg yolk a day” rule. Therefore I have come up with a recipe to limit the intake of egg yolks.
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1 whole egg
2 egg whites
non-stick cooking spray
pinch of salt
pinch of pepper
1. Whisk the whole egg and egg whites together. Add the pinch of salt and pepper.
2. Spray the skillet with the non-stick cooking spray and then turn the stove on to about medium heat.
3. Once the skillet is heated turn the heat down and add your eggs. Stir the eggs continuously until desired doneness.
This recipe keeps your eggs looking yellow and gives a hint of the egg yolk flavor.
Enjoy your egg-cellent eggs!