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Feature Article Eggs: They're Actually Good for You

By Registered Dietitian Sara Lee Thomas

How and when a food is good or bad depends on who you are and how much and how often you eat it.

Eggs are more than just cholesterol. Egg yolks are also great sources of choline, lutein and zeaxanthin. Choline is an essential nutrient. Lutein and zeaxanthin protect eyesight.

Eating eggs has been linked to a 60 percent lower risk of cataracts and 44 percent lower risk of breast cancer. And eating an egg with breakfast five days a week may help you lose up to twice as much weight on a low-calorie diet by decreasing hunger.

Not so “bad” after all!

So how much is Good? Bad? Eating up to seven eggs a week does not increase the risk of heart disease unless you have diabetes. However, eating more than that does increase risk of heart disease, about 20 percent for most but 200 percent if you have diabetes. (For a review of the research go to I estimate that four eggs a week is a reasonable limit for those with diabetes. Only those with an egg allergy need to totally avoid eggs. However, eggs should not be avoided during pregnancy or infancy to reduce the risk of allergy in the child; it doesn’t help and may hurt if they miss out on choline during development of their brain and the genes that control breast cancer risk later in life.

So enjoy your “good eggs” in moderation and always keep food safety in mind. (Eggs can be a source of illness if not well cooked.)

Quick and easy microwave egg-in-a-mug

1. Spray a microwave-safe bowl or coffee mug with non-stick cooking spray.
2. Break egg into the mug or bowl. Add a tablespoon of low-fat milk. Beat mixture with a fork.
3. Cover with a plate or saucer and microwave 30 seconds.
4. Let stand one minute before serving.

Nutrition: An ordinary egg provides about 70 calories, 7g protein, 5g fat, 0g carb, 125mg choline and 145mcg lutein/zeaxanthin.

Valley Catering’s egg frittata Recipe
Provided by Mary Bentley, Valley Catering, Adair Village
Serves 6

10 whisked eggs
3/4 cup nonfat milk
1 cup shredded Swiss cheese
1 cup sliced mushrooms
1 bunch green onions
1 tsp tarragon
1 cup sliced cherry tomatoes
Cooking spray

Preheat oven to 375 degrees.
1. In a bowl, whisk eggs and milk.
2. Add cheese, vegetables and tarragon.
3. Pour ingredients into a 9” sprayed pie pan.
4. Bake 15 minutes until eggs are set and golden on top.
“While the dish is a little high in saturated fat (30 percent of the daily limit), you can still enjoy it and avoid going over your limit if you serve it with fruit, green salad or other low-fat foods. It’s the total diet that counts.” – Registered Dietitian Sara Lee Thomas

Nutrition per slice: 210 calories, 13g fat (6g saturated), 5g carb, 17g protein, 170mg sodium. Excellent source of calcium, vitamin D, vitamin A and vitamin B12. May not be appropriate for those on certain restricted diets. (Substitute low-fat Swiss cheese for 170 calories per slice, 9g fat (3.5g saturated).