Eggs Can Fit into a Healthy Diet

You may have hard cooked some eggs during Easter week, and if your household is like mine, they were a hit! I am tuned into eggs, since we have our own egg-laying hens in the backyard…but even so, I sometimes “forget” about hard-cooking them. Hard cooked eggs are an easy protein source, and keeping a few cooked and ready to grab in the refrigerator is a good idea. They make a great snack for children, or a quick protein source at breakfast. Eat them, just peeled, or slice them onto a piece of whole wheat toast for an open-faced sandwich.

Most people are aware that eggs are high in cholesterol, and some may unnecessarily avoid them. While the yolk does contain a good dose of cholesterol, it’s still okay to eat them on occasion (up to 4-5 yolks a week is fine, depending on your blood cholesterol and the rest of your diet). The white is very low in fat and high in protein. One egg white provides 7 grams of protein.

According to the American Egg Board, eggs can play a role in a healthy diet:

  • Weight management: Protein helps with satiety and also helps us feel full longer. So instead of a carbohydrate-only breakfast, adding some protein can help with weight management. The high-quality protein in eggs can help.
  • Muscle strength and maintenance: Research indicates that high-quality protein may help older active adults (over 50) build muscle strength and help prevent muscle loss in middle-aged and aging adults. Egg whites are a protein option.
  • Healthy pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects.
  • Brain function: Choline also aids the brain function of adults by maintaining the structure of brain cell membranes.

So don’t be afraid of eggs. Add some to your weekly breakfast and/or snack time. Try this Frittata recipe or use eggs in this muffin recipe.  For your next house-guest try this easy egg bake! Enjoy eating healthy.



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