Get Cracking with Eggs

Get Cracking with Eggs

   A nutritious, wholesome, and natural food, eggs are full of vitamins, minerals and nutrients to help keep you healthy.  One large egg contains 70 calories, 5 grams of fat (1.5 grams of which is saturated fat), 6 grams of protein, 70 mg of sodium and 185 mg of cholesterol.  The protein in eggs is considered the highest quality protein and for this reason they are used as the standard for measuring the protein in other foods.  They are one of the few foods considered to be a complete protein, containing all 9 essential amino acids that your body needs but cannot make itself. 

Nutritional Benefits of Eggs

Nutrient	Benefit
Iron	carries oxygen to the cells
Vitamin A	helps maintain healthy skin and eye tissue as well as assist with night vision
Vitamin D	strengthens bones and teeth; yolks are one of the few foods that naturally contain vitamin D
Vitamin E	an antioxidant that help maintain good health and prevent disease
Vitamin B12	helps protect against heart disease
Folate	helps produce and maintain new cells and helps protect against serious birth defects
Selenium	works with Vitamin E to help prevent the breakdown of body tissue
Lutein and zeaxanthin	helps maintain good vision and reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
Choline	helps with brain development, function and cognition; and is also important in fetal brain development and helps prevent birth defects

    Eggs are also excellent for weight management!  The protein in eggs helps you to feel fuller longer so you are less likely to overeat throughout the day when you eat eggs at breakfast!  And they do not cause a spike in your blood sugar levels, so there is no energy crash later.  Because they are full of such high quality protein, they help you to build, maintain and repair muscles, as well as reduce muscle loss in those that are older!

   Eggs are wonderful for pregnant women because they provide folate and choline that help with brain development and protection against birth defects!

WHAT ABOUT MY CHOLESTEROL?

     According to the USDA, eggs are lower in cholesterol than previously recorded.  One large egg has about 185 mg cholesterol, about 14% less than previous thought! Not only that, but research has proven that cholesterol is no longer a "nutrient of concern" and the U.S. government plans to remove warnings about cholesterol in our diets!  Visit the CDC website to learn more about dietary cholesterol. 

Microwave Coffee Cup Scramble

Below is a recipe to help you quickly and easily make eggs in your residence hall or apartment!

Ingredients
*        2 EGGS 
*        2 Tbsp. milk 
*        2 Tbsp. shredded Cheddar cheese 
*        Salt and pepper 

Directions

*        COAT 12-oz. microwave-safe coffee mug with cooking spray. ADD eggs and milk; beat until blended.
*        MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer.
*        TOP with cheese; season with salt and pepper.

Written by Kristin Pennington, 2014-2015 SFA Dietetic Intern

Reviewed by Sarah Drake MS, RD, LD

References:

www.incerdibleegg.org
www.eggs.ca
www.peteandgerrys.com/eggs-weight-loss/
http://www.washingtonpost.com/blogs/wonkblog/wp/2015/02/10/feds-poised-to-withdraw-longstanding-warnings-about-dietary-cholesterol/

How to Build a Quick, Healthy Meal

Most people wouldn’t use quick, healthy, and cheap in the same sentence. After polling some of my peers, many wanted to know what they can eat, being college students, that is easy and fast to prepare, healthy, and doesn’t cost an arm and a leg. I’m going to walk you through the components of a healthy meal and give you some ideas! Most of the ingredients, when bought in bulk or on sale, are not expensive!

What Exactly Does a Healthy Meal Look Like?
 

Let’s start with the simple components. Every meal should have:

·         Carbohydrates- Carbs break down into glucose which is what your body uses for energy to keep you alive and moving. You should get a little more than half of your daily calories from carbohydrates.

·         Protein- Protein is what helps your body repair muscles and perform basic functions that you need to stay alive. The average male needs about 56g of protein per day unless extremely active. The average female needs about 46g of protein per day unless extremely active or pregnant.

·         Fat- Fat is what your body uses for energy when there are no carbohydrates left. It also helps to insulate and cushion your organs. About 20-35% of your calories should come from fat. For example, if you are eating 2,500 Calories/day you should be getting anywhere from 55-97g of fat per day.

·         Fruit and/or Vegetable- Fruits and vegetables should make up most of your meal! They have many vitamins, minerals, antioxidants, and fiber.

Now let’s talk about how to use this information to build a healthy meal! The easiest way is to pick a food from every category and combine them. You can also leave them separate for all those who don’t like casseroles or one pot meals.

1.      Pick a carbohydrate- choose whole grain when possible. Good suggestions would be brown rice, quinoa, wheat berries, oatmeal, Kamut, barley, whole grain bread, or spelt. You can also use potatoes or sweet potatoes.

2.      Choose a protein- look for lean meats, poultry, and fish. Healthy options include 90/10 ground beef, ground turkey breast, skinless chicken breasts, tilapia, salmon, shrimp, tuna, low fat or fat free milk, eggs, beans, lentils, or any cut of meat with the word “loin”.  If you are vegetarian or vegan, some good choices are tofu, tempeh, seitan, beans, or lentils.

3.      Incorporate some fat- fat is essential for life, but many people get too much. The type of fat also matters. You want to choose foods low in saturated fats and high in healthy unsaturated fats like avocados, oil, nuts, seeds, flax seeds, and salmon, which has high amounts of beneficial Omega-3 fats.

4.      Add fruits and vegetables- like I stated above, the majority of your meal should be fruits/vegetables. There are TONS of choices! Some of the most popular vegetables include broccoli, green beans, peas, carrots, cabbage, mushrooms, bell peppers, onion, cauliflower, zucchini, squash, cucumbers, lettuce, tomatoes, spinach, and corn. If you’re looking to branch out, try Brussels sprouts, asparagus, kale, artichoke, collard greens, pumpkin, or sprouts. Fruit choices include apples, oranges, pears, pineapple, watermelon, cantaloupe, honeydew melon, bananas, kiwi, cherries, berries, and peaches. Try something new with papaya, mango, plums, and nectarines.

Sample Meals

Now that you know the basic components and choices for healthy meals, here are some ideas!

·         Oatmeal with blueberries, strawberries, peanut butter, and 1% milk

·         Whole grain cereal, cinnamon, banana, low fat or fat free milk

·         2 egg omelet with spinach, red bell pepper, and low fat cheddar cheese, slice of whole wheat toast with trans-fat free margarine and jelly

·         Whole wheat turkey sandwich with lettuce, tomato, and avocado, carrot sticks, hummus, and a small apple or pear

·         Quinoa, black beans, corn, tomatoes, spinach, and salsa

·         Brown rice, low fat and low sodium cream of chicken soup, chicken breasts, broccoli, and cauliflower

·         Baked pork loin, mashed potatoes, grilled zucchini and squash

Here are some websites that have more healthy cooking ideas: http://www.buzzfeed.com/carolynkylstra/healthy-eating-charts 

http://www.bhg.com/recipes/healthy

http://www.thegraciouspantry.com/recipe-index/

www.foodgawker.com

For more on how to cook on a budget, visit the previous blog post: http://sfadiningrd.blogspot.com/2014/11/healthy-eating-on-budget.html

References:

http://wholegrainscouncil.org/   

http://www.cdc.gov/nutrition/everyone/basics/foodgroups.html

http://apuhealthcenter.com/affordable-meal-plans-to-lose-weight/ 

http://www.sweetanddelish.com/healthy-chicken-and-rice-casserole-with-veggies/ 

http://easybaypro.com/ 

Written by Taylor Dees, SFA Dietetic Intern 2014-2015
Reviewed by Sarah Drake, MS, RD, LD

Reading Nutrition Labels

    While shopping at the grocery store or choosing something to eat, do you find yourself asking these questions?

 ·       Why should I read a food label? 

·         Do I even know how to read a food label? 

·         What do the percent daily values (%DV) really mean? 

·         What’s the difference between low fat and reduced fat? 

     Knowing what and how much you are really eating is important to keeping healthy.  Learning how to read and interpret food labels while shopping can help you make better choices and improve your health.

     Food labels give basic information about the nutritional content of the food including amount of calories, fat, carbohydrates, protein, fiber and various vitamins and minerals.  Food labels also give information regarding the serving size and number of serving per package.

When Reading a Food Label…

Start with the serving size

     Look at the serving size and the number of servings per package.  If the package states a serving is 1/2 cup and you eat 1 cup, then you are getting twice the calories and other nutrients listed on the label.

 ALERT: ONE PACKAGE OF OREOS IS NOT ONE SERVING!!

Look at the total calories

  

     This is the total calories one serving of the product provides.  Eating more calories than your body uses during the day can lead to weight gain.  If you are trying to lose weight, you may want to start cutting back on the total amount of calories you consume each day.

Check out the fat, sodium and cholesterol

   

     Try not to exceed 100% daily value (%DV) of fat per day.  Total fat includes saturated, unsaturated and trans fats.  Saturated and trans fats have been shown to raise cholesterol levels and increase your risk of heart disease.  (To learn more about trans fats visit: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Trans-Fats_UCM_301120_Article.jsp).

  

     Although most young people do not generally have problems with high blood pressure or high cholesterol, limiting sodium and cholesterol intake at any age can help prevent or reduce complications in the future.  Check out the %DV to see if your item is high or low in sodium or cholesterol.

Get enough vitamins, minerals and fiber

     Adequate amounts of fiber, vitamins A and C, calcium and iron help to support good health and may reduce the risk of certain health conditions, such as gastrointestinal problems and osteoporosis.  In addition, fiber helps you feel fuller longer which can help promote weight loss.  Aim to get 100% of your DV of these nutrients.

Notice the % Daily Value (%DV)

  

     Daily values are the average levels of nutrients someone on a 2,000 calorie diet should get.  In other words, if the label lists 10% DV for iron, it means one serving of that food contains 10% of the iron you need each day.  The footnote section on the label also gives information on your %DV.

·         5 percent or less is low – try to keep your total fat, saturated fat, cholesterol and sodium below 5%

·         20 percent or more is high – strive higher amounts for vitamins, minerals and fiber

Look at the ingredient list

     Ingredients are listed in order by weight, starting with the largest amount first.  You may want to avoid or limit foods that have some form of sugar as one of the first ingredients.  These include sugar, high-fructose corn syrup, and sugars ending in –ose, for example sucrose and maltose.  For more information on how to spot sugars on food labels visit: http://www.hungryforchange.tv/article/how-to-spot-sugar-on-food-labels.

     Food manufactures are also required by law to clearly state if the product contains or is made from a product that contains any of the following: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat or soybeans.

So what do all the health claims on a food package really mean?

• Low calorie — Less than 40 calories per serving.

• Low cholesterol — Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving.

• Reduced — 25% less of the specified nutrient or calories than the usual product.

• Good source of — Provides at least 10% of the DV of a particular vitamin or nutrient per serving.

• Calorie free — Less than 5 calories per serving.

• Fat free / sugar free — Less than 1⁄2 gram of fat or sugar per serving.

• Low sodium — Less than 140 mg of sodium per serving.

• High in — Provides 20% or more of the Daily Value of a specified nutrient per serving.

• High fiber — 5 or more grams of fiber per serving.

Next time you are in the store use your new found knowledge to help you make smarter food choices!

 

For more information on nutrition labeling visit: http://www.fda.gov/Food/ResourcesForYou/Consumers/default.htm

Written by: Kristin Pennington, 2014-2015 SFA Dietetic Intern

 

Reviewed by: Sarah Drake MS, RD, LD

 

References:

http://www.heb.com/page/recipes-cooking/cooking-tips/reading-nutrition-labels

 

http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm