Eggs are the Star of the Show this Easter!

27 03 2013
Cathy Shaw

Cathy Shaw

Eggs have come back into favor among health care professionals, and think of that, just in time for Easter!  It was once thought that the cholesterol contained in egg yolks raised our cholesterol levels and contributed to our risk of heart disease. Since that time, we have found no significant evidence to support this. On the other hand, we have found that eggs make a highly nutritious contribution to our diets, and here’s why:

  • Eggs are an excellent source of “complete” or high quality protein. They provide our bodies with all of the essential amino acids required to help build, maintain and repair muscle tissue. High quality protein is used by our bodies all day long for many chemical reactions and helps form the structure of our cells.
  • Eggs are an inexpensive source of protein. A large egg contains about 7 grams of high quality protein, 75 calories and costs an average of 16 cents each. This is an inexpensive way to add protein to your diet at times that you normally might not, like breakfast.
  • Eggs are an excellent source of vitamins and minerals. They contain Vitamins B12, A, E and Calcium and also are a great source of Choline which is a mineral essential for brain health and the body’s management of inflammation. Choline is most concentrated in the egg yolk. They are also a great source of Lutein and Zeaxanthin which help protect our eyesight. These nutrients can help protect us from age related macular degeneration and cataracts.
  • The protein in eggs can be very helpful when you are trying to lose weight. The high quality protein found in eggs (as well as other  foods such as lean beef, lean pork, poultry, fish and soy)  can help us feel full longer between meals, and when included in a healthy weight reduction diet, can also help us maintain muscle mass as we lose weight. This is key to helping maintain optimal strength and metabolic function during the weight loss process.

And here is the big question… “How many can I eat”, right?

  • Obviously eat in moderation…so what does that mean? That means don’t eat a dozen a day! Studies have shown no significant difference in cardiovascular disease in those who ate an egg daily compared with those who ate less than 1 egg per week. So eating 2 eggs at a sitting a few days per week should not be a problem. However, if you do have heart disease or diabetes, you can be at higher risk. In this case, consult your physician or registered dietitian about your diet modifications.

So dye up those eggs everyone, and enjoy them for an Easter treat! Have them hard boiled with breakfast, slice them onto a salad, or make them into egg salad with some light mayo and top a  slice of whole grain artisan bread. Pickling eggs for Easter is a tradition in my husband’s family…a new and interesting way for me to enjoy my high quality protein! What healthy ways do you serve them up??




One response

28 03 2013
Cindy Gay

Nice job Cathy! I boiled about 14 eggs yesterday and pickled most of them to take to my Moms’ for Easter! Omelets with lots of vegetables and quiche are often eaten for dinner here!

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