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Healthy You Archives |
Eating Healthy
How Healthy Are Eggs?They’re nutritious yet high in cholesterol
Nutrient Content of One EggThe yolk contains three-quarters of the calories and virtually all the fat, cholesterol, calcium and vitamins. The white contains more than half the protein and most of the potassium. Nutrients in a Whole EggCalories - 74 You’ve probably heard conflicting reports over the years about whether eggs are good for you. What’s the final verdict? It’s positive…with qualifications. “Eggs can be a healthy choice if you eat them in moderation,” says Monica Pyzia, registered dietitian and certified diabetes educator at Lehigh Valley Hospital and Health Network. The debate over eggs stems from the 212 milligrams of cholesterol each one contains. The American Heart Association (AHA) recommends eating less than 300 milligrams of cholesterol daily. “That means one egg a day leaves little room for cholesterol in any other food,” Pyzia says. One solution: avoid the cholesterol-heavy yolk (see chart). If you enjoy eating eggs, use two whites for every whole egg—or use a cholesterol-free egg substitute. The other key to healthful egg consumption is paying attention to what you eat with them. “Eggs are a wholesome choice full of protein and iron. What makes them unhealthy is when you make an omelet with ham and cheese, or eat bacon and a danish on the side,” says Pyzia’s colleague, family medicine physician Thriveni Vellore, M.D. Your best bet is to follow the AHA guidelines of eating no more than four eggs a week and limiting cholesterol from meats, poultry and dairy products. And keep a sharp eye on snack foods. “Packaging for chips and cookies can say ‘cholesterol-free,’ yet the product is loaded with saturated and trans fats,” Pyzia says. “These fats drive up your blood cholesterol and put you at risk for heart disease. It’s important to read labels closely and understand the implications.” Want to Know More? For heart-healthy egg recipes or to learn how to read food labels, click above.
Omelet Mexicano This tasty omelet has no cholesterol and tons of flavor. Olé! - 1/2 cup egg substitute - 1 Tbsp. fat-free milk - 2 Tbsp. canned, prepared chili beans - 1 Tbsp. chopped onion - 1 Tbsp. fat-free sour cream - 1 Tbsp. salsa Spray a small skillet with nonstick cooking spray and preheat over medium-high heat. Whisk together the egg substitute and milk in a small bowl. Pour into the hot skillet. When the egg mixture begins to solidify, lift it along the edges to allow the uncooked liquid to flow underneath for even cooking. When it’s completely firm, spread the prepared chili on half of the egg circle and sprinkle the onion on top. Fold to form an omelet. Reduce the heat to medium and cover. Continue cooking for 2 minutes or until contents are thoroughly hot. Top with sour cream and salsa. Recipe is courtesy of the American Diabetes Association This page last updated 2/12/08 04:08 PM
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 March April 2007 Eating Healthy
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Caring for Mind and Body
Just for Women
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