Give em a break: Eggs as part of a healthy diet

Are you one of the approximately 25 percent of Americans who still admit to avoiding eggs at all costs in an attempt to eat well? If so, its high time we corrected the misconception of eggs being an unhealthy, cholesterol-spiking extravagance.

Easy to cook, nutritious and delicious, eggs are an excellent low-cost source of high-quality protein and are a terrific way to round out your diet and help your health. Theyre incredible, edible, and each little guy packs 6.3 grams of protein (13 percent of the daily value) for a mere 68 calories.

Despite lingering artery-clogging cautions from 20 years ago, you can easily eat an egg a day without any negative impact on cholesterol and blood fat levels. This eggcelent source of complete nutrition has been shown to be essential for weight management, healthy brain and eye function, plus optimal health during pregnancy.

Total packages when it comes to healthy eating, eggs are rich in choline, which is critical to brain function and memory. Eggs also provide lutein and zeaxanthin, antioxidants that help prevent macular degeneration, the leading cause of blindness. And if thats not enough, eggs also contain good amounts of folate (important to the prevention of birth defects) and Riboflavin (which converts foods into energy), plus iron, vitamins B6, B12 A, D, and E, selenium, and heart-healthy monounsaturated and polyunsaturated fats.

According to the Egg Nutrition Center, theres no difference in flavor or nutritional value between brown and white eggs; shell color simply reflects the breed of hen. Nutritional quality, however, can vary greatly based on the chickens diet. Hens fed a diet high in polyunsaturated fats kelp meal, for example lay eggs that are high in omega-3 fatty acids. Similarly, free-range chicken eggs tend to contain higher amounts of vitamins and lower amounts of cholesterol than eggs from standard, factory-fed chickens.

Eggs in the U.S. are classified according to the USDA grading system, which includes labels of AA, A, or B. This grading indicates quality based on several factors, including freshness, with AA representing the highest quality. Eggs are also labeled according to their size jumbo, extra-large, large, medium and small and peewee which is classified according to minimum net weight expressed in ounces per dozen.

When shopping for eggs, look for shells that are clean and whole; never use an egg if it is cracked and leaking. Refrigerate immediately after buying; eggs will keep well for several weeks at temperatures of 35-45 degrees Fahrenheit. A fat loss review can help you establish a clear summarize of what you require to focus on to complete your fat loss purpose if you're a novice; or serve as a reminder for the ones who are at an intermediate or more enhance phase of their weight loss plan. Following are seven steps that can serve as methods for your personal weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss applications have misled people into thinking that it is the same, but most diets and weight loss programs only work by causing a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. To test for freshness, place raw eggs in a deep bowl of water and discard any that float to the surface (as eggs age, more air is present in the shell).

Fry em, scramble em, boil em or bake em; whatever you do, dont be a chicken about making nutrient-dense eggs a staple in your healthy eating regimen. For nutritional facts, a range of recipes and other information, visit the American Egg Board website here.

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