Register here: http://online.krm.com/iebms/reg/reg_p1_form.aspx?oc=10&ct=00553806&eventid=18856
Register for ENC’s FREE Webinar Today!
By Anna Shlachter, MS, RD, LDN
February 14th, 2012
{ No Comments }
An Egg A Day is OK
By Mitch Kanter, Ph.D.
March 2nd, 2011
Most of you have probably seen or heard some of the highlights of the recently released 2010 Dietary Guidelines. With respect to healthy meal patterning, the Guidelines heavily stressed the inclusion of nutrient dense foods in the diets- foods that give you lots of nutrients, and not a lot of calories – foods such as fruits, vegetables, whole grains and eggs. The Guidelines also indicate that we should de-emphasize the use of solid fats (mainly saturated and trans fats), simple sugars, refined grains and sodium. Nothing earth-shattering here, but a good reminder that the “4 S’s” (solid fats; starches; sugars; salt) can wreak havoc on our diet and our health if eaten in excess.
From an Egg Nutrition Center perspective, we were heartened to see that the Guidelines, for the first time, actually indicate that eating an egg-a-day is OK. No doubt that this was an acknowledgment that eggs are a great source of high quality protein, and a great nutrient dense food. Likely factoring into this conclusion as well were studies such as those by Qureshi et al (Med Sci Monitor. 2007; 13:CR1-8) which indicated that regular egg consumption does not increase the risk of stroke or cardiovascular diseases; and Lee et al. (Brit Nutr Found 2006; 31:21-27) which indicate that eating eggs daily does not have significant impact on blood cholesterol or heart disease risk.
Often overlooked by the public, the Dietary Guidelines offer a treasure trove of good information about diet, health and nutrition in easy-to-understand language. If you’re interested, you can access the Guidelines via this link: 2010 Dietary Guidelines.
It’s worth a look-see.
{ No Comments }
New USDA Analysis: Egg are 14% Lower in Cholesterol
By Marcia Greenblum, MS, RD
February 8th, 2011
There are many who think our food supply is unhealthy and getting more so. But, according to new United States Department of Agriculture (USDA) nutrition data, www.ars.usda.gov/nutrientdata many of our naturally produced foods are actually healthier than during our parent’s childhood. Beef and pork cuts are leaner, lower fat choices of milk and cheese are widely available and now the egg, already low in saturated fat, has been found to be lower in dietary cholesterol and qualifies as a good source of vitamin D. The USDA recently reviewed the nutrient composition of standard large eggs, and results show the average amount of cholesterol in one large egg is 185 mg, 14 percent lower than previously recorded. The analysis also revealed that large eggs now contain 41 IU of Vitamin D, an increase of 64 percent.
This is wonderful news, since for a long time public health organizations have been continuing to advise people to restrict their dietary cholesterol based on old, less sophisticated research techniques than those used by scientists today. Unlike most countries around the globe who have looked at the science and decided that the evidence is lacking to continue to confuse people with guidance which restricts dietary cholesterol , the US continues to include a 300mg dietary cholesterol restriction in its dietary guidelines. The good news is that it is so much easier to include the many beneficial nutrients that an egg supplies in your diet daily without having to consider your dietary cholesterol intake. Unless of course, you often consume foods containing a great deal of solid fats and added sugar which unlike eggs and seafood that are naturally low in unhealthful fats and added sugars, can complicate your heart disease risk. One look at the nutrition facts panel, and it’s easy to see why eating an egg daily is a healthy practice that our grandparents understood and valued.
-Marcia
{ No Comments }
Eggs are Nutrient-Rich; an Egg-A-Day is OK
By Marcia Greenblum, MS, RD
January 27th, 2011
As a registered dietitian I’ve always been asked about “healthy foods”. I know at parties people watch what I take from the buffet table and feel a little uncomfortable eating decadent foods when I’m around. This is strange since my philosophy is to enjoy foods but make a diet of those which supply the most nutrients whenever possible.
This is why I was happy to see the list of “The 10 most healthy foods” posted last week on the HealthKicker blog. This list offers a reasonable list of foods that are both delicious and nutrient rich. The list doesn’t mention only trendy foods that are examples of good marketing but instead foods that have stood the test of time. On the list are berries, dark leafy vegetables, whole grains, fatty fish, dairy, beans/legumes, nuts, sweet potatoes, tomatoes and eggs. Not very radical but reasonable, these foods won’t make you stand out at parties but will help supply the nutrients needed for maintaining good health. In fact, just recently my youngest child who is now officially an adult came home from college and remarked at dinner that he never noticed that I always cook “healthy”. By this he meant, I offer a variety of vegetables at meals and I rarely fry foods or use gravies. I consider it a success that it took so long for him to notice that this was different than what he observed others eating. He hasn’t suffered, but learned to enjoy foods and preparations that are naturally healthy.
I mentioned trendy foods and this is a point worth repeating. HealthKicker blog points out the various reasons natural foods are full of nutrients. For example, the nutritional content of an egg as a source of high-quality protein, choline, lutein and zeaxanthin is mentioned in relation to the role in pregnancy, eye health and the prevention of age-related macular degeneration. This is very timely information considering the upcoming release of the 2010 Dietary Guidelines which is our government’s guidance for getting adequate nutrition from the American food supply. In fact, the 2010 Dietary Guidelines Advisory Committee concluded in their scientific report that the consumption of one egg a day is not associated with an increased risk of coronary heart disease or stroke in health adults. Now that’s a food trend that good to see is back in style.
- Marcia
{ 2 Comments }
Breakfast is important; tips for making it nutritious
By Mitch Kanter, Ph.D.
January 19th, 2011
An article posted the other day in the Washington Post, Consumer Reports Insights: Breakfast is important; tips for making it nutritious, discusses the importance of the breakfast meal. With respect to eggs, the author states, “…having (eggs) at breakfast helps dieters lose weight … possibly because they’re so filling that they reduce the chance of overeating later. People with normal levels of LDL (bad) cholesterol who limit their intake of saturated fat can safely eat up to seven eggs a week; those with high LDL should limit themselves to four, or use egg whites or an egg substitute.” Recent research conducted at the University of Connecticut and Louisiana State University, among other places, supports the author’s contentions.
In addition, newer data from the University of Illinois indicates not only the importance of eating breakfast, but also the importance of consuming adequate protein during the breakfast meal to support muscle growth and repair. The typical American eating pattern consists of marginal protein intake at breakfast and lunch, with the largest amount of protein consumed doing the dinner meal. Researchers suggest that protein intake should be spread more evenly throughout the day, with similar quantities (some say as much as 30g per meal) consumed at breakfast, lunch, and dinner. Eggs are a great way to ensure optimal protein intake during the breakfast meal.
{ No Comments }
