By SANDRA HARRISON
Eggs get a bad nutrition rap, yet they are a symbol of freshness, rebirth and vitality that signifies spring.
Despite being high in saturated fat and cholesterol, eggs are a good source of protein and other nutrients and can be part of a healthy diet. Reducing intake of egg yolks is a good idea for those who need to reduce their cholesterol levels or those trying to follow a low-fat diet.
Don’t shrug off the value of the egg white. You can scramble them just like you do the egg yolk. Try hot sauce and other seasonings to pep up the whites. When it comes to baking, egg whites often can replace the need for a whole egg. The accepted ratio is 2 egg whites to 1 whole egg. You can even buy prepared refrigerated cartons of egg whites so you don’t have to worry about wasting egg yolks. There are special simple kitchen tools that help you easily separate the egg yolk from the white.
This said, one egg contained 5 grams of fat, 8% of the recommended daily allowance. So, as with anything else, consume eggs in moderation. And remember, there are eggs in more than quiches and omelets. They are in a lot breads and bakery items.
See our egg white recipe here.
About the Author
Sandra Harrison, MSA, RD, is Manager of Patient Food Service and Clinic Nutrition for Lakeland Regional Health.
View other low-fat recipes, such as Strawberry and Avocado Salsa, Low-Fat Caesar Salad Dressing and Pumpkin Applesauce Mini-Muffins, on Lakeland Regional Health’s blog page.