Resident Newsletter Spring 2016

What are we talking about when we talk about eggs? Do you love eggs but worry about the cholesterol content? Well, we have some good news.

Eggs are highly nutritious. One large egg has 13 essential vitamins and minerals all for 70 calories. At just 20 cents each, eggs are affordable and contain 6 grams of high-quality protein and all 9 essential amino acids. They are also an excellent source of choline and selenium.

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Key nutrients: Protein

As we age, we start to lose our lean muscle. Adequate protein intake is essential for maintaining lean body mass.

Omega-3 fatty acids

The GOOD fat that helps raising HDL cholesterol (Good cholesterol)!

Their powerful anti-inflammatory effects reduce the risk of arthritis and asthma.

Choline

An essential vitamin for building cell membranes. Essential for optimal brain development and influences cognitive function in later life.

EGGCELLENT By Benedictine University | Dietetic Interns

Resident Newsletter Spring 2016

Though about 60% of the egg’s total protein is in the egg white, most of the vitamins and minerals in an egg are lost if the yolk is discarded.

Did we forget the cholesterol? True, eggs are high in cholesterol. However, studies have found that cholesterol intake does not raise blood cholesterol, saturated fat intake does!

Are all eggs created equal? There are so many different kinds of eggs on the market, does is matter what kind I choose?

Actually, The nutrient content of eggs is similar regardless of color, grade (AA, A, or B), or how they are raised (organic, cage free, and conventional). However, feeding hens a diet enriched in specific nutrients can, in most cases, enhance that nutrient in eggs. For instance, omega-3 eggs are laid by hens fed with flaxseeds, are higher in omega-3 content.

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Healthy Cooking Tips

✦ Hard boiled and poached eggs contain less fat than fried eggs, scrambled eggs, or omelets.

✦ Use a nonstick pan for fried eggs, scrambled eggs or omelets. By doing so you will need to add less fat.

✦ Choose high omega-3 oils such as olive oil or canola oil over other types of fat.

✦ Use greek yogurt instead of mayo for many recipes such as deviled eggs or egg salad.

✦ Season with herbs instead of salt. Pepper, garlic, cumin, and paprika are all great choices.