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/