Tips from Tufts on eating eggs …

I count myself as one of those confused about whether and to what extent eggs are a healthy addition to my diet. Love the protein, not so thrilled with the fats… Here is what the Tufts Health & Nutrition Letter has to say about it.

eggs in tray on white surface

Photo by Daniel Reche on

Try these tips if you like to include eggs in your dietary pattern:

-Consume an overall healthy diet that contains more unsaturated than saturated fat, more whole grains than refined grains, and is low in salt and added sugars.

-Eat eggs in moderation, if you choose to eat them. The American Heart Association suggests no more than one egg a day.

-Avoid unhealthy sides with your eggs, like processed meats (bacon, ham, sausage), refined grains (muffins, white toast), and large servings of fried white potatoes. Eat eggs with a variety of vegetables, beans, and whole grains instead.

-Talk to your doctor about egg consumption if you have a family history of high cholesterol, have diabetes, have had a heart attack, or are at high risk for heart disease for other reasons.

-Store eggs in the refrigerator. (Eggs sold in markets must be washed to reduce food poisoning risk, but washing removes an outer cuticle that protects eggs from spoilage.)

-Cook eggs thoroughly (until yolks and whites are firm and not runny) to decrease risk of salmonella infection. Heat egg-based dishes like quiches and casseroles to 160 degrees Fahrenheit.

-Use egg whites in cooking and egg replacers in baking if you wish to lower your dietary cholesterol intake.

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Filed under American Heart Association, cholesterol, diabetes, eggs, HDL Cholesterol, heart attack, LDL Cholesterol

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