No single food (that I can think of) has made a bigger comeback than the egg. Its bad reputation for the last 15 or so years was based on charges of  cholesterol armory and attack to the heart.   Luckily for  egg lovers, recent research tells us otherwise, and the scientists have removed the shackles and chains of our innocent eggs. Although eggs do contain a hefty amount of cholesterol (1 egg = 213 mg). We now know, that for most of us (~70% of Americans), eating foods that contain cholesterol do not affect (or increase) our body’s cholesterol and therefore  do not increase our  risk of heart disease. The new villains  are saturated fats and trans fats.  As for eggs, they have never been caught red handed containing much of either. To date, most of the recent research surrounding eggs is positive. Here are some examples: 1) People who eat eggs for breakfast tend to manage their weight better than those who eat a mostly carbohydrate based breakfast 2) Egg eaters (one yolk a day) have the same  incidence of heart disease than non egg eaters 3) Eggs contain important micronutrients such as choline.   Choline levels have been shown to be low amongst Americans, and choline is very important for normal development (especially important for pregnant women), your memory, and physical performance.   Choline might be considered the next new “hot” vitamin, taking some of the spotlight away from vitamin D.  Two eggs provide half the choline one needs in a day. 4) Eggs contain an array of other vitamins and minerals like folate, B12, A, D and K. 5) They are an affordable source of  high quality protein (1 egg = 6 grams) So put those expensive egg beaters down, and enjoy the entire incredible edible egg. Here are some of my favorite meal ideas: Breakfast idea, the  California Sammy: Mix avocado and light mayonnaise together with a little salt and pepper.  Spread avocado mixture on a toasted English muffin. Top with sliced tomato and hard-boiled egg. Lunch idea: The Best Egg Salad: Place 6 hard-boiled eggs a bowl, mash with fork. Add 1/2 cup sliced red onion, 1/2 cup low fat cottage cheese, 3-4 tbsp capers, 2 -3 Tbsp light mayo, and 3-4 Tbsp chopped basil.


Carve out a tomato and fill with egg salad or eat traditionally as a sandwich.  I made this one last night…Yummie. Dinner idea: Supper Scramble : Combine 2 eggs and 2 eggs with a little fat free half and half. Add 1/2 cup of your favorite cheese.  Pour egg mixture into an oiled saute pan, and let sit for 1-2 minutes.  Add sauteed mushrooms, onion, and 1/2 cup cooked whole wheat pasta shells.  Once eggs sets, take your spatula and flip one side over to make your omelet. This part rarely works for me, hence the title….scramble.

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.