Cracking the confusion about eggs: eggs are packed with protein, folate, and other nutrients and back on the "healthy foods" list for most people

In recent years, the number of egg varieties in your supermarket has been growing: eggs with more omega-3s, eggs with less cholesterol, eggs with reduced saturated fat, and so on. But are these new varieties worth buying? And perhaps more importantly, should you be eating eggs at all?

"My motto is, 'An egg a day is okay,' assuming you do not have a history of heart disease or high blood cholesterol," says Sari Greaves, RD, a dietitian at NewYorkPresbyterian/Weill Cornell's Cardiac Health Center. "One egg is packed with essential nutrients vital for good health."

Are "enhanced" eggs healthier?

The claims on egg cartons range from "more omega-3s" and "more lutein" to "lower cholesterol" and "less saturated fat." While these statements may seem impressive, you're paying more money for relatively small differences, Greaves says. For example, an Eggland's Best egg has 4 grams of total fat and 180 milligrams (mg) of cholesterol compared to a "regular" egg that has 4.5 grams of total fat and 213 mg of cholesterol.

Remember that eggs are only one element in your diet, which should include vegetables and fruits; whole grains; highfiber foods; lean meats, poultry, and fish; and fat-free or low-fat dairy products. "Don't worry about getting your omega-3 fats from eggs because you can naturally consume them in foods such as oily fish, flaxseed, walnuts, soybeans, and canola oil," says Greaves.

Update on cholesterol

For many years, eggs were virtually banned from healthy eating plans due to their cholesterol content (about 213 mg per egg). However, a study published last year in Medical Science Monitor concluded that eating one or more eggs per day did not increase the risk of coronary artery disease or stroke in healthy adults. Experts no longer consider it necessary for healthy people to limit their intake of egg yolks to a specified number per week.

If you have high cholesterol or heart disease, "It's a good idea to limit egg intake to two to three yolks per week," says Greaves. The yolk contains all of the egg's cholesterol. The American Heart Association recommends limiting dietary cholesterol to less than 300 mg per day. If your LDL ("bad" cholesterol) is high and/or you're taking cholesterol-lowering medication, aim for less than 200 mg a day.

Eggceptional nutrition

Eggs offer a big nutrition bang for their calorie buck: one 75-calorie egg contains protein, folate, iron, zinc, lutein, zeaxanthin, choline, and vitamin D. Folate contributes to the development of red blood cells and nerve tissue. Iron is needed to transport oxygen throughout the body. Lutein has been shown to help protect the eyes from macular degeneration. And vitamin D helps protect against colon cancer, osteoporosis, heart attack, and stroke. "The high-quality protein in eggs helps you to feel full longer and stay energized, and it plays an important role in muscle strength, repair, and preservation," says Greaves.

Cooking method is key

Don't overlook preparation style when calculating the fat and calories in your egg dish. "Prepare eggs using a fat-free cooking spray or one to two teaspoons of a heart-healthy oil, such as canola or olive oil, to cut down on calories and eliminate saturated fat," advises Greaves.

Fill omelets with nutritious vegetables such as onions, tomatoes, spinach or peppers. Cheese can give you a calcium boost, but use only one ounce (1/4 cup shredded) of low-fat or fat-free cheese.

The bottom line: Eggs can be part of a healthy diet. "Eggs are economical, easy to prepare, and deliver a bundle of important nutrients," says Greaves.

EASY CHEESY EGG MELTS

     4 slices whole-grain bread
     4 large eggs (or 2 whole eggs
       & 4 egg whites)
1 Tbsp. reduced-fat milk
1/4 tsp. basil
1/4 tsp. oregano
1/2 cup (2 oz.) reduced-fat
       cheddar cheese, shredded
       Nonfat cooking spray
       Black pepper to taste

Lightly toast bread.

Whisk together eggs, milk, herbs, and pepper in a small bowl. Lightly
coat a medium skillet with cooking spray. Cook egg mixture in skillet
over medium heat, stirring gently but frequently, until mixture is
set and eggs are firm.

Spoon 1/4 of egg mixture onto each bread slice. Sprinkle 2 Tbsp. of
cheese over each egg/bread slice. Place slices on baking sheet in a
350-degree oven until cheese is melted. (Or place slices in the
microwave and cook at full power for 20-30 seconds to melt cheese.)
Serve immediately.

Yield: 4 servings.

Nutrition information per serving (whole eggs/2 whole eggs plus 2 egg
whites): 165/137 calories, 7/3 g fat, 2/0 g saturated fat, 215/109 mg
cholesterol, 268/260 mg sodium, 13/12 g protein, 12/12 g carbohydrates,
2/2 g fiber.

NUTRIENT CONTENT:
WHOLE EGG VS. EGG WHITE

                    Whole Egg   Egg White
Calories                     72          17
Total fat                4.97 g       .06 g
Saturated fat            1.55 g         0 g
Protein                  6.29 g       3.6 g
Folate                   24 mcg       1 mcg
Iron                     .92 mg      .03 mg
Zinc                     .56 mg      .01 mg
Lutein & Zeaxanthin     166 mcg       0 mcg
Vitamin D                 18 IU        0 IU