Egg fish dish taken from www.eggs.ca

         Eggs...specifically chicken eggs, are one of my favourite foods. They are versatile, nutritious, and portable, not to mention very tasty. One large egg contains 70 kcal, 6 g of protein, 5g of fat and 1 g of carbohydrate. Eggs also contain 14 nutrients, including iron, vitamins, antioxidants, and lutein. I still get clients that are confused about the health benefits of eggs, so I thought I would provide the proper information once and for all!
          In the 80's people were told to avoid eating eggs, the yolk specifically, due to their high cholesterol content. It was thought that high cholesterol foods caused or contributed to heart disease. A large egg contains 213 mg of cholesterol, and in the past it was recommended to consume 300mg of cholesterol only every day. Research has shown that dietary cholesterol does not effect blood cholesterol as we previously thought. In 2015, limitations for cholesterol consumption may even be removed from the Dietary Guidelines for Americans. There are many ways to lower ones blood cholesterol if it is high, such as eating a diet high in fiber. These days, even those with high cholesterol can safetly consume one egg per day. Most of the eggs nutrition is actually stored within the yolk-- including 100% of the eggs vitamin A, D, E, K, DHA, and carotenoids!
        Cholesterol is an important nutrient because it is the structural component of cell membranes in animal cells. The body produces some cholesterol on its own, and gets some from food. When absorption of cholesterol from food is high, the body responds by producing less cholesterol. We are a very adaptive species. Cholesterol is also important in brain health and memory formation, and can even contribute to Alzheimer's if your HDL and LDL levels are not where they should be.
         I recommend consuming 2 eggs to get a 12-14g of protein. You can add in extra whites to bump up the protein content without getting the extra fat if you are following a higher protein diet. This works when cooking scrambled or sunny side up eggs. One of my favourite snacks are hard boiled eggs. I cook a bunch at the beginning of the week. They make an easy breakfast when I'm running out the door at 6am, and travel well in a cooler or lunch bag. I also like adding boiled eggs to a salad.

Did you know that new guidelines say that you can feed your baby eggs at 6 months old, as opposed to the old guidelines
which stated 12 months? It may help to prevent egg allergies by introducing eggs at an early time.

       Check out some of these great egg recipes:
http://www.eggs.ca/nutrition/view/9/10-high-protein-dinners
http://www.eggs.ca/recipes/cat/39/salads
http://www.fitnessmagazine.com/recipes/breakfast/easy-healthy-egg-recipes/



Sources:
http://articles.mercola.com/sites/articles/archive/2015/02/25/new-dietary-guidelines-fat-cholesterol.aspx
http://www.sciencedaily.com/releases/2013/12/131230170344.htm
http://www.cholesterol-and-health.com/Egg_Yolk.html
www.eggs.ca