It’s no wonder there is confusion! Years of mixed messages regarding dietary cholesterol have led to avoidance of foods, such as eggs, to prevent chronic disease. However, avoiding such foods could negatively impact intake of other nutrients such as high-quality protein and essential vitamins and minerals. The American Heart Association (AHA) and the Dietary Guidelines for Americans recommend no more than 300mg of dietary cholesterol each day as a means of preventing heart disease. The 300mg/day limit is a recommendation to be achieved as an average over time and not necessarily a daily limit. The guidelines do not provide a specific limit on egg consumption. At just 185 mg of cholesterol, one large egg fits easily within recommended consumption levels. Don’t forget- it is the company an egg shares, so encourage the inclusion of healthy foods from MyPlate with eggs as a high quality source of protein.

In fact, research shows that consumption of one large egg per day on average is fine for healthy people and does not result in significant changes in serum lipoprotein cholesterol and triglyceride levels. The 2010 Dietary Guidelines Advisory Committee concluded that consumption of one egg per day is not associated with risk of coronary heart disease or stroke in healthy adults.

One of the most common sources for confusion is a misunderstanding of the link between dietary and serum (blood) cholesterol. Studies show saturated fat and trans fat may have more of an impact on raising blood cholesterol levels than dietary cholesterol. Only about one-third of people see an increase in their blood cholesterol levels when they eat quantities of dietary cholesterol. This group is often referred to as “hyper-responders.”

What’s important to keep in mind is that this rise in blood cholesterol is typically due to an increase in both the good cholesterol (HDL) and the bad cholesterol (LDL) with no changes in the LDL/HDL ratio. The ratio of LDL to HDL is thought by many to be a better indicator for risk of heart disease than the blood cholesterol values alone.

Many scientists consider blood levels of small, dense LDL cholesterol particles important because these small, dense particles are a well-defined risk factor for heart disease. Research has shown egg intake decreases levels of small, dense LDL particles. In fact, countries with the highest egg consumption report some of the lowest incidences of heart disease. Of particular interest, a number of international health promotion organizations including the Canada Heart and Stroke Foundation, the Australian Heart Foundation and the Irish Heart Foundation recommend managing serum cholesterol by focusing on saturated and trans fat consumption versus dietary cholesterol.

Vitamin D can be found in several dietary sources – the flesh of fatty fish (such as salmon, tuna, and mackerel), eggs, fortified milk and fish liver oils. Many people don’t associate eggs with vitamin D when in fact, one large egg contains 10 percent of the daily value. To that end, eggs are an easy addition to many meals to boost vitamin D. Below is one of my favorite quick and easy meals that provides 26.55 percent of the daily value of vitamin D.

Scrambled Egg, Tomato, Basil and Mozzarella Panini

Prep time: 10 minutes
Cook time: 4 minutes

Makes: 2 paninis

Ingredients: 

2 EGGS

2 Tbsp Water

Pepper

2 Slices mozzarella cheese (1-1/2 oz.)

4 Slices tomato

6 Fresh basil leaves

4 Slices whole wheat bread

Directions:

1. HEAT panini press according to manufacturer’s directions. BEAT eggs and water in microwave-safe bowl until blended.MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer.

SEASON with pepper.

2. LAYER cheese, tomato, basil and scrambled eggs evenly on two bread slices. COVER with remaining bread.

3. GRILL sandwiches in panini press, on medium-high heat, until bread is toasted and cheese is melted, about 2 minutes.

Add a glass (1 cup) of skim milk and a cup of green grapes for a complete meal!

Nutrition Facts:
For complete meal

469 calories

11 g total fat

5 g saturated fat

2 g polyunsaturated fat

4 g monounsaturated fat

202 mg cholesterol

583 mg sodium

65 g carbohydrate

6 g dietary fiber

29 g protein

1,412.1 IU Vitamin A

2.2 mcg Vitamin B12

159.3 IU Vitamin D

75.9 mcg folate

564.5 mg calcium

3.1 mg iron

997.9 mg potassium

192.9 mg choline

How exactly do you think outside of the shell? Start with breakfast, of course! I started out by talking about the new nutrition standards for school meals. In addition, I reviewed the fact that childhood hunger is prevalent, and that if children miss breakfast, it can be hard for them to make up key vitamins and minerals the rest of the day.

Donna went on to explain her efforts with the program providing breakfast in the classroom in her district. She has been very successful in her Georgia schools. Below are some key points from her presentation.

How does breakfast in the classroom affect student performance?

• More positive attitude towards school
• Less likely to be tardy
• Less likely to miss class
• Improved math and reading scores
• Fewer reported  discipline problems

 What makes a great breakfast for schools?

• Offers a variety of foods students like
• Easy to prepare
• Increases participation
• Meets National School Breakfast Guidelines
• Affordable to produce

Donna also showed many photos of breakfast successes, like Sunny Face Eggs (above), and the audience had wonderful questions regarding implementing breakfast in the classroom.

SNA ANC was a great experience. I was able to sit in on sessions and see what school nutrition professionals were doing to improve school meals even more. Plus, the exhibit hall was full of products to sample that met the new school nutrition guidelines. I was able to try a Homestyle French Toast that used eggs to provide 1 meat/meat alternative as well as 1 grain from whole wheat flour.

The cuticle, however, doesn’t prevent odors from entering the egg through its pores. So, remember to refrigerate eggs in their carton for optimal taste. 

When cooking eggs, remember to heat them to the proper temperature to kill any bacteria. The egg white will coagulate (set) between 144° F and 149° F, the yolk between 149° F and 158° F, and  the whole egg between 144° F and 158° F.

For more tips on keeping eggs safe and tasting great, visit these websites:

• Egg Safety Center
• Incredible Egg Safe Food Handling Tips

credit: www.exploratorium.edu

In fact, the CDC data shows that only about 20 percent of obese Americans are considered “low-income.” Moreover, the article reports that those in the low-income bracket tend to eat home-prepared meals, a habit which has been associated with lower risk for obesity. In contrast, middle class individuals have the highest rate of overweight and consume the most fast food. This suggests that convenience is likely playing a bigger role in unhealthy food choices than cost. 

Fortunately, healthy foods can be convenient! Planning ahead goes a long way—by hard-boiling eggs or washing and cutting up veggies over the weekend you can ensure a stockpile of grab-and-go snacks for the work week.

For hectic mornings, try a quick microwave recipe that allows you to start your day with a nutritious breakfast in seconds. Below is one of our favorites.

Do you have other strategies to make healthy eating convenient?

Microwave Mexican Coffee Cup Scramble

What You Need:

½ cup frozen shredded hashbrowns

1 egg

1 Tbsp. water

Black bean and corn salsa

Shredded Mexican cheese blend

Here’s How

1. COAT 12-oz. microwave-safe coffee mug with cooking spray.  ADD hash browns.  MICROWAVE on HIGH 1 minute.  Add egg and water; beat until blended.  MICROWAVE on HIGH 30 seconds; stir.  MICROWAVE until egg is almost set, 15 to 30 seconds longer.

2. SEASON with salt and pepper, if desired.  TOP with salsa and cheese. 

Nutrition Facts:

Calories: 228
Total fat: 10g
Saturated fat: 4g
Polyunsaturated fat: 1g
Monounsaturated fat: 2g
Cholesterol: 199mg
Sodium: 320mg
Carbohydrates: 23g
Dietary fiber: 2g
Protein: 12g
Vitamin A: 520.0IU
Vitamin D: 41.0IU
Folate: 27.7mcg
Calcium: 138.9mg
Iron: 2.3mg
Choline: 125.6mg

Click here to view the full Nutrition Research Update Issue 4. If you’d like to receive these e-newsletters in the future, you can sign up here.

Happy reading!

Dietary Reference Intake (DRI) for Iron

• Males – 8 mg/d
• Females (age 19-50 y) – 18 mg/d
• Females (age >50 y) – 8 mg/d
• Pregnancy – 27 mg/d

For women, pregnancy is an important time for mothers to ensure they are getting enough iron; otherwise babies can develop iron deficiency. Iron is important in organ-system development, especially for the brain. Interestingly, a recent study showed stress experienced by mothers early in pregnancy is another risk factor for iron deficiency in newborns.

Eggs, spinach, lean meats and shellfish are all sources of iron. To get some iron, try a stir-fry for dinner tonight!

Chicken and Egg with Unfried Brown Rice

Prep Time: 15 minutes
Cook Time: 10-15 minutes
Makes: 4 servings

Ingredients:
2 tsp Vegetable oil
1/2 lb Boneless, skinless chicken breast, cut into 1/4-inch thick slices
1/4 cup Sliced green onions
2 Cloves garlic, minced
3 cups Mixed vegetables (sliced carrots, broccoli florets, bell pepper strips, pea pods, sliced cabbage)
4 EGGS
2 tbsp Water
2 cups Cooked brown rice, warm
1/3 cup Chopped fresh basil leaves or cilantro (optional)
1/4 cup Prepared orange ginger or classic stir-fry sauce

Directions:
1. HEAT oil in large nonstick skillet over medium-high heat until hot. ADD chicken strips; cook and stir 3 to 4 minutes until outside surface is browned. Remove and keep warm. ADD green onions and garlic to skillet; cook and stir I minute. ADD vegetables; cook and stir until vegetables are crisp tender, about 3 to 4 minutes. Remove and keep warm.

2. Meanwhile BEAT eggs and water until blended. REDUCE heat to medium. POUR eggs into skillet. As eggs begin to set, GENTLY PULL the eggs across the pan with an inverted turner. CONTINUE cooking until eggs are thickened and no visible liquid egg remains. Do not stir constantly.

3. ADD brown rice, basil, stir-fry sauce, reserved chicken and vegetables to skillet; stir to combine. Cook 2 to 3 minutes or until heated through.

Nutrition Information (Per serving)

Calories: 322
Fat: 10g
Saturated fat: 2g
Monounsaturated fat: 4g
Polyunsaturated fat: 2g
Protein: 23g
Carbohydrate: 33g
Fiber: 4g
Cholesterol: 222mg
Iron: 2.3mg
Sodium: 276mg
Calcium: 73.8mg

ENC recently attended the IDEA World of Fitness Conference with personal trainers. While not all personal trainers focused on running, we were able to educate this group about the importance of high-quality protein for performance.  It was exciting to see how well received ENC was at the exhibit and to hear many of the personal trainers are eating whole eggs, along with egg whites.  The trainers I spoke with told me they have learned many of the vitamins and minerals are in the yolk and it prompted them not to skip the yolk when eating eggs.  We also handed out ENC’s Trainer Protein Toolkit (see link below to download) to over 300 trainers to use as a tool with their clients. 

Mitch Kanter PhD, ENC executive director, presented “New Research on Protein Metabolism, Recovery, and Satiety,” at IDEA, emphasizing the need to have about 30 grams of protein per meal to signal leucine uptake. 

Remember high-quality protein is an important part of running and other physical activities. Have you had your “spread” of protein today? 

P.S. This year, our booth was right next to Subway and they offer great egg breakfast options for those on the go! Delicious!

Trainer Protein Toolkit

OK, so there is a little artistic license used above to describe the invention of meringue – but who doesn’t like a fairytale with a happy ending?

Luckily for us, meringue isn’t make-believe! I often recommend meringue as a low-calorie indulgence for those looking to satisfy their sweet tooth without a calorie overload. Try the below recipe and let me know your thoughts! If you have other meringue recipes, I’d love to hear them!

Hard Meringue

Ingredients:
3 EGG WHITES, room temperature
1/4 tsp. cream of tartar
3/4 cup sugar
1/2 tsp. vanilla

Directions:
1. BEAT egg whites and cream of tartar in mixer bowl with whisk attachment on high speed until foamy.
2. Beating constantly, ADD sugar, 2 Tbsp. at a time, beating after each addition until sugar is dissolved before adding the next. (Rub a bit of meringue between thumb and forefinger; it should feel completely smooth.) Continue beating until whites are glossy and stand in stiff peaks. BEAT IN vanilla.

This week’s recipe focuses on protein, which are digested into amino acids that replenish our body’s proteins. Protein is part of every cell, organ and tissue in the human body.

One egg provides 6 grams of protein, or 12 percent of the Recommended Daily Value. Eggs provide the highest quality protein found in any food because they provide all of the essential amino acids our bodies need in a near-perfect pattern. While many people think the egg white has all the protein, the yolk actually provides nearly half of it.

An easy way to incorporate protein into dinnertime is by adding hardboiled eggs to a delicious salad!

Zesty Summer Steak Salad

Prep Time: 7-10 minutes
Cook Time: 18-25 minutes
Makes: 4 servings

Ingredients:
1 beef top sirloin steak, cut 3/4-inch thick (about 1 lb.)
1 tbsp. Mrs. Dash® Garlic & Herb Seasoning Blend�
1 medium sweet onion, cut into 1/2-inch thick slices
6 cups chopped romaine lettuce�
1 medium tomato, sliced
6 HARD-BOILED EGGS, peeled and sliced�
New York Style® Sea Salt Bagel Crisps®

Dressing:
1/3 cup red wine vinegar
2 tbsp. honey
1 tbsp. olive oil