Eggs can easily be part of a healthy diet.  Eggs contain protein, fats (both saturated and other healthier fats), vitamins and minerals, especially if you eat the whole egg and not just the egg white.  The America Heart Association has declared it ok to eat one full egg every day, which is up from three a week in their previous limit recommendations.

The egg white is all protein. The egg yolk, on the other hand, contains lutein and zeaxanthin, which are carotenoids that have been shown to protect against macular degeneration (an eye disease).  Egg yolks naturally contain vitamin D, which enhances the work of calcium to keep our bones strong.  There is about 1.5g of saturated fat in each egg, but the body can handle that much of saturated fat as long as you have only appropriately small portions of animal products for the rest of the day.

Speaking of other animal products – let’s talk about cholesterol for a minute.  Cholesterol is a fat-like substance found in every living cell in your body.  Your body makes it in necessary amounts and it is essential for the structure of cell walls, digestive juices, vitamin D, insulating nerve fibers and building hormones.  Dietary cholesterol is ONLY found in animal products.  Cholesterol in your blood and cholesterol in your diet are two different things though.  High blood cholesterol (especially bad LDL cholesterol) has more to do with your saturated fat intake, caloric excess and lack of exercise than your dietary cholesterol intake. 

Egg Trivia!

• White shelled eggs are produced by hens with white feathers and brown shelled eggs are produced by hens with red feathers.

• In some places in France, the bride breaks an egg on the threshold of their new home before stepping in, for luck and health.

• Europe has had domesticated hens since 600B.C.

• The hen must eat 4 pounds of feed to make 12 eggs.

• For a hen to produce an egg it takes:  24 hours, 10oz. of water and 5 oz of food.  She takes a 30 minute rest before she starts over.

• Eggs have long been colored and exchanged as part of the rites of spring.

• A mother hen turns over her egg 50 times a day so the yolk won’t stick to the sides of the shell.

• The color of an egg yolk depends on the hen’s diet.

• Unlike us, chickens can make their own vitamin C and thus eggs are void of this nutrient.

Egg choices

Eggs have infinite possibilities on the table.  I love them not only with a variety of vegetables (like the picture of my breakfast at the top), but also soft boiled and chopped into a big main course salad.  Don’t be afraid to include the yolk, it contains most of the valuable nutrients the egg has to offer!

About the Nutritionist

Amyjo Johnson has a Bachelors of Science in Human Nutrition and is currently working on her Certification and Masters in Nutrition through the nationally accredited American Health Science University and the National Institute of Nutrition Education.  For two years, Amyjo has been providing nutrition consulting to the on-site food service team and employees at Google, Inc. She provides information on assuring nutritionally balanced menus, excellent ingredients, and food choice nutritional education for ideal productivity and health. Through her company, Food for Change, Amyjo provides individuals and businesses counseling and consultation on a variety of nutritional situations and needs.  Contact her at:  This email address is being protected from spam bots, you need Javascript enabled to view it