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What’s in an egg?

Eggs are one of the most nutrient-dense foods and are an important part of a balanced diet.

One small thing: Add a peeled, hard-boiled egg to your next lunchbox or use egg as a healthy sandwich filler mixed with low-oil mayonnaise and a finely chopped spring onion.

Eggs are delicious, nutrient dense and easily digestible. One egg has about 5g of fat,, 6g of protein and 322kJ. Eggs also have the correct amino-acid profile for a high-quality or complete protein and are packed with nutrients, such as vitamin A, B-vitamins, Vitamin D and iron.

Cook eggs the healthy way

The healthiest way to cook eggs is to boil, poach or scramble them. If you’re scrambling eggs, only use a few drops of olive oil in the pan.

How to eat more eggs

Eggs are really simple to add to your diet. Here are a few ideas to get you started:

  • Hard-boiled eggs make great lunchbox fillers.
  • Add a chopped hardboiled egg to sandwiches, salads or even pizza.
  • Make a three-egg omelette with capsicum, spinach and mushrooms.
  • Add a beaten egg to a frying pan with hot cooked brown rice and chopped veggies for a delicious and healthy stir-fry. Cook until the egg has set.
  • Eggs and veg go really well together – add tomatoes, mushrooms and onions to scrambled eggs or use as an omelette filling.
Can you eat eggs if you have high cholesterol?

Although eggs are relatively high in cholesterol, they have a low saturated-fat content. Many of the studies linking eggs to elevated cholesterol and poor heart health are now considered to be methodologically weak.

Emerging evidence suggests that eating eggs is associated with satiety (feeling fuller for longer), good weight management and better diet quality.

What’s the deal with canola eggs?

Canola eggs are laid by hens that have been fed canola seeds. They have a noticeably lighter egg yolk and higher amounts of heart-healthy omega-3 fats than ordinary eggs.

If you have a question for our dietitians, click here, or to find a dietitian in your area, visit adsa.org.za. To get in touch with us, email healthhotline@pnp.co.za.

References:
https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/protein-foods/eggs
https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/Cooking-with-Eggs.aspx
https://nutritiondata.self.com/facts/dairy-and-egg-products/117/2