[lead]This week the blog will be all about the lovely little egg. [/lead]I could write pages and pages about the egg-cellent benefits of eggs (get it?!?) but instead I thought I’d break (or should I say crack….like an egg??) it up and start with a summary of the benfits, share some egg recipes that I love, and some tips to including more eggs in your meals.
I’m sure we’ve all heard that breakfast is the most important meal of the day. While I think all meals are important, it is true that eating a good breakfast is especially important. It sets the tone for you entire day and since your body has basically been fasting all night, it’s very important you feed it something healthy and nutritious when you wake up.
From a nutrition and realistic standpoint, eggs can be a wonderful part of a healthy lifestyle for the following reasons:
1. Great Source of Protein (6 grams per Egg)
A whole egg (meaning the yolk and white) is considered a “complete” protein, meaning it contains all the essential amino acids our body requires.
Protein (and fat) help keep you full longer, which means you won’t be reaching for a snack as quick as you would with other empty calories breakfast foods (i.e. bagels, toast, cereal.
Having adequate protein can help with weight loss, maintaining muscle mass and lowering blood pressure.
2. Relatively Inexpensive
- Compared to other high protein foods (meat, bacon, etc), eggs are a bit more budget friendly.
- Purchasing organic or free range eggs can be a bit more exspenvice, but relatively speaking they are typically a bit cheaper than other typical breakfast foods.
3. Contain Beneficial Components
- Eggs are a good source of Choline, which is a nutrient found in cell membranes and is important in brain fucntion and development.
- Eggs also contain Leutin and Zeaxanthain which can help protect eyesight from UV damage.
4. Low in Calories (77 calories per Egg)
- A typical Plain Bagel (who eats a bagel without butter or cream cheese though???) = 245 calories
- 1/2 Cup Steel Cut Oatmeal = 150 calories
- 1 container Non-fat Greek Yogurt = 100 calories
5. Quick to Cook
- A basic egg (fried or scrambled) only takes a few minutes to cook.
- For me personally, this means more time to devote to arguing with a 2 year old why she can’t have popsicles for breakfast or more time to rangle my squirming 9 month old into his shirt (which he is just going to spit up on or pee thru anyway).
MYTH BUSTER
In the past, eggs have gotten a bad rap for being too high in cholesterol to include in a healhty diet.
While it is true that eggs are high in cholesterol, it has been shown that cholesterol from food doesn’t neccessarliy raise blood cholesterol in the majority of people. In fact, eggs contain healthy fats (HDL Cholesterol) which is linked to reduce risk for heart disease.
If you have high cholesterol, it’s always a great idea to check with your doctor (or consult with a Registered Dietitian) before beginning any changes to your diet, especially if you are on certain types of medication.
Great Uses for Eggs
- scrambled with sautéed spinach and avocado
- add to salads full of chopped veggies for heart healthy fat and protein
- add on top of avocado toast for a boost of protein
- hardboiled eggs make a great afternoon snack, pair with a healthy fat for a filling snack
