EAT FIT/NOT FAT

‘EGG’CELLENT BREAKFAST

WRITER: ANNA GUNTER, RD, LD/N

HAVING A HEALTHY EGG OMELET CAN BE A GREAT WAY TO START THE DAY

With Easter around the corner, you may find yourself decorating Easter eggs. In addition to being a spring decoration, eggs offer a good source of high-quality protein. Eggs are also full of biotin and vitamin D, which is important for bone health and metabolism in the human body. However, eggs should be eaten in moderation because the yolk is high in cholesterol.

The yolk of a large egg contains nearly 200 milligrams of cholesterol. The U.S. Department of Agriculture’s dietary guidelines recommend that cholesterol intake should be limited to no more than 300 milligrams per day. Limiting cholesterol intake is important to prevent high LDL cholesterol (bad cholesterol) and reduce the risk for heart disease.

Egg substitutes are typically made from egg whites, which contains no cholesterol. By using egg whites or a cholesterol-free egg substitute product instead of whole eggs in recipes, you can reduce your intake of dietary cholesterol.

BE AWARE:

BACON, EGG, AND CHEESE BISCUITS FROM FAST FOOD RESTAURANTS

Stay away from unhealthy additions to eggs such as bacon, sausage, and full-fat cheese, which are high in saturated fat and sodium. For example, a regular sized bacon, egg, and cheese biscuit from McDonald’s will cost you:

460 calories

26g fat

13g saturated fat

250mg cholesterol

300mg sodium

BETTER:

A VEGETABLE FRITATTA WITH WHOLE EGGS

Vegetables are a fiber-rich addition to eggs, and fresh vegetables contribute negligible sodium. However, remember whole eggs containing the yolks should only be eaten in moderation.

Best

A VEGETABLE OMELET WITH CHOLESTEROL-FREE EGG SUBSTITUTE

Yield: Two omelets

Ingredients:

3/4 cup cholesterol-free egg substitute

1 tablespoon fresh parsley, minced

1 tablespoon fresh basil, minced

1 teaspoon chives, minced

1/2 teaspoon tarragon

1/2 teaspoon garlic powder

Pepper to taste

1/2 cup onions, chopped

1/3 cup green bell pepper, chopped

1/3 cup red bell pepper, chopped

Directions:

1. Whisk together egg substitute, parsley, basil, chives, tarragon, and pepper.

2. Sauté onions in olive oil for three to five minutes. Then add green bell pepper and red bell pepper and cook for another minute or two.

3. Add the onions and peppers to the beaten eggs and combine well.

4. In a large skillet or frying pan, melt some vegetable oil spread and swirl it so it coats the entire bottom of the pan.

5. Pour half of the egg mixture into the pan, and sprinkle with garlic powder.

6. Allow to cook just until done (until the eggs are lightly golden brown). Then fold in half, and cook for a few more minutes.

7. Repeat with remainder of egg mixture.

Serve the omelet with fiber-rich whole-wheat toast, fruit, and a glass of skim or 1 percent milk for a healthy, balanced breakfast.