Here are four ways eggs your health:
• Eggs are an excellent source of low-cost, high-quality protein. One large egg provides more than 6 grams of protein, yet contains only 75 calories. And the protein is "complete," providing all nine of the body's essential amino acids.
• Eggs are one of the best sources of choline. Found primarily in the egg yolk, one large egg provides 30% of the recommended daily allowance (RDA) of this essential nutrient, which plays an important role in brain health and the reduction of inflammation. Many people are deficient in choline, which is found in trace amounts of many different foods.
• Eggs are a great food for those trying to lose weight. Because of the high amount of quality protein in eggs, they make a very satisfying breakfast, which is especially useful for people trying to lose weight. Eating eggs for breakfast enhances weight loss by increasing satiety, resulting in better adherence to a reduced-calorie diet.
• Eggs protect eyesight. Egg yolks contain a highly absorbable form of vision-protective carotenoids like lutein and zeaxanthin, which help to prevent age-related macular degeneration and cataracts. Eggs increases blood levels of these nutrients without increasing cholesterol or triglyceride levels.
So how many eggs should you eat?
Just because something is good for you doesn't always mean that more of it is necessarily better. a couple of eggs a day, a few days a week, should be safe and health for most people. "One egg daily can easily be a part of a well-balanced, nutritious diet for healthy adults." An important exception is for diabetics, who experienced an increased risk of coronary artery disease when consuming greater than six eggs per week.
No matter what kind of eggs you choose to eat, be sure to follow proper handling and preparation guidelines to ensure that your eggs are safe to eat. Raw or improperly handled eggs can be a source of disease.
• Avoid raw eggs, and foods made with raw eggs (Caesar dressing, homemade mayonnaise, eggnog, and cookie dough). These foods are safe if a pasteurized egg product is used.
• Check the carton to be sure that the eggs you are buying are clean and free of cracks.
• Store eggs in the coldest part of the refrigerator (not in the door), and use within three to five weeks, or by the expiration date on the carton. Hardboiled eggs should also be stored in the refrigerator and used within one week.
• When cooking with eggs, don’t leave the carton on the counter during prep time. Take out the eggs you will use and return the carton to the refrigerator.
• Wash all surfaces, cooking utensils, and skin with warm, soapy water before and after handling eggs.
• Cook eggs until yolks are firm.
• Cook egg-containing dishes to at least 160 degrees Fahrenheit to destroy any bacteria safely.
Monday, September 28, 2009
Risks of a Eating a Low-Fat Diet
Being conscious of your dietary fat intake is definitely a good thing, especially when you're trying to reduce your risk of heart disease or lose weight. But if you take it too far, you could be putting your health in jeopardy.
So how much fat do you need?
For healthy adults, the Dietary Guidelines for Americans recommend 20% to 35% of your daily calories come from fat. Use the following chart to see your estimated daily fat recommendations based on these ranges.
Recommended Daily Fat Intake Based on Calorie Needs
Lower fat isn't necessarily better. Regularly consuming fewer than 20% of your daily calories from fat (see "Too Low" on the chart above) will put your health at risk in many ways as discussed above. A diet too high in fat (see "Too High" on the chart above) can also lead to problems—heart disease, diabetes, cancer and weight gain. Here are six health risks you're taking when you restrict your fat intake too far.
1. Poor Vitamin Absorption
Eating a diet too low in fat can interfere with the absorption of the fat-soluble vitamins A, D, E and K. Because these nutrients are fat soluble, your body needs dietary fat to utilize them. These vitamins are stored mostly in the liver and fat tissue and are important in bodily functions such as growth, immunity, cell repair and blood clotting. If you're not eating enough fat to bring these vitamins into your body, they will be excreted, and you may be at risk for a vitamin deficiency.
2. Depression
A diet that's too low in fat—especially essential fatty acids, which your body can only get from food—might hurt your mental health. Both omega-3s and omega-6s play roles in mood and behavior. They are the precursor to many hormones and chemicals produced in the brain. One study published in the Journal of Affective Disorders has linked low and abnormal essential fatty acid intake to depressive symptoms. Other research shows that, because fatty acids help to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3s may suffer from bipolar disorder, schizophrenia, eating disorders, and ADHD.
3. Increased Cancer Risk
Colon, breast, and prostate cancers have all been correlated with low intakes of essential fatty acids. Research has shown that a high intake of omega-3s slows prostate tumor and cancer cell growth, too. If your diet lacks healthy fats, you could be increasing your risk of cancer.
4. High Cholesterol and Heart Disease
Low-fat diets also play a role in cholesterol levels and heart disease. When your diet is too low in fat, your body's level of HDL (the "good" cholesterol) goes down. This is problematic because you want your HDL level to be high to help protect against heart disease. HDL collects "bad" cholesterol from the blood and transports it to the liver for excretion. When those ratios are out of balance—and when your LDL ("bad" cholesterol) level gets too high, you face cholesterol problems and an increased risk of heart disease. Essential fatty acids, especially Omega-3s, can elevate HDL, improve cholesterol levels and protect the heart.
5. Imbalance of Nutrients—Especially Carbs
If you're not eating enough fat, then you're likely getting too much of other things, namely carbs and/or protein. This affects the overall balance of your diet, which could lead to health problems. A carbohydrate-rich diet can inflate appetite and girth and increases your chances of developing type 2 diabetes. On the flip side, a high-protein diet taxes the kidneys and liver and can lead to osteoporosis. Both cases can result in nutrient deficiencies. The key is to balance all three macronutrients—fat, carbs and protein—to ensure optimal nutrition and disease prevention (more on that below).
6. Overeating
If you're always choosing low-fat or fat-free foods at the grocery store, you could be shortchanging your weight-loss efforts. Many of these processed foods contain added sugars to enhance taste; often they're similar in calories to the original full-fat product. Research has shown that people tend to believe these foods are "freebies" and will even overeat them, thinking they're healthy or low in calories when they're anything but. Plus, fat helps carry flavor in our foods. It leads to fullness and satiety, which means you can get by longer on a meal or snack that provides fat without feeling the need to eat again soon. When that fat is missing, your appetite may get the best of you.
Considering the health risks of not eating enough fat, it is definitely important to include enough in your diet daily. However, not all fats are created equal. Foods such as avocados, canola and olive oil, almonds, tuna, salmon and flaxseed are all excellent sources of healthy fats. High-fat meats and dairy products, trans fats (hydrogenated oils), and saturated fats should be limited.
Just as eating too few calories can hurt your weight-loss efforts, a diet too low in fat can hurt your health, too. Enjoy a moderate amount of fat daily with the peace of mind that you are protecting your heart, brain and your body with every bite.save
So how much fat do you need?
For healthy adults, the Dietary Guidelines for Americans recommend 20% to 35% of your daily calories come from fat. Use the following chart to see your estimated daily fat recommendations based on these ranges.
Recommended Daily Fat Intake Based on Calorie Needs
*20%-35% of daily calories
^Less than 20% of daily calories
+Greater than 35% of daily calories
^Less than 20% of daily calories
+Greater than 35% of daily calories
Lower fat isn't necessarily better. Regularly consuming fewer than 20% of your daily calories from fat (see "Too Low" on the chart above) will put your health at risk in many ways as discussed above. A diet too high in fat (see "Too High" on the chart above) can also lead to problems—heart disease, diabetes, cancer and weight gain. Here are six health risks you're taking when you restrict your fat intake too far.
1. Poor Vitamin Absorption
Eating a diet too low in fat can interfere with the absorption of the fat-soluble vitamins A, D, E and K. Because these nutrients are fat soluble, your body needs dietary fat to utilize them. These vitamins are stored mostly in the liver and fat tissue and are important in bodily functions such as growth, immunity, cell repair and blood clotting. If you're not eating enough fat to bring these vitamins into your body, they will be excreted, and you may be at risk for a vitamin deficiency.
2. Depression
A diet that's too low in fat—especially essential fatty acids, which your body can only get from food—might hurt your mental health. Both omega-3s and omega-6s play roles in mood and behavior. They are the precursor to many hormones and chemicals produced in the brain. One study published in the Journal of Affective Disorders has linked low and abnormal essential fatty acid intake to depressive symptoms. Other research shows that, because fatty acids help to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3s may suffer from bipolar disorder, schizophrenia, eating disorders, and ADHD.
3. Increased Cancer Risk
Colon, breast, and prostate cancers have all been correlated with low intakes of essential fatty acids. Research has shown that a high intake of omega-3s slows prostate tumor and cancer cell growth, too. If your diet lacks healthy fats, you could be increasing your risk of cancer.
4. High Cholesterol and Heart Disease
Low-fat diets also play a role in cholesterol levels and heart disease. When your diet is too low in fat, your body's level of HDL (the "good" cholesterol) goes down. This is problematic because you want your HDL level to be high to help protect against heart disease. HDL collects "bad" cholesterol from the blood and transports it to the liver for excretion. When those ratios are out of balance—and when your LDL ("bad" cholesterol) level gets too high, you face cholesterol problems and an increased risk of heart disease. Essential fatty acids, especially Omega-3s, can elevate HDL, improve cholesterol levels and protect the heart.
5. Imbalance of Nutrients—Especially Carbs
If you're not eating enough fat, then you're likely getting too much of other things, namely carbs and/or protein. This affects the overall balance of your diet, which could lead to health problems. A carbohydrate-rich diet can inflate appetite and girth and increases your chances of developing type 2 diabetes. On the flip side, a high-protein diet taxes the kidneys and liver and can lead to osteoporosis. Both cases can result in nutrient deficiencies. The key is to balance all three macronutrients—fat, carbs and protein—to ensure optimal nutrition and disease prevention (more on that below).
6. Overeating
If you're always choosing low-fat or fat-free foods at the grocery store, you could be shortchanging your weight-loss efforts. Many of these processed foods contain added sugars to enhance taste; often they're similar in calories to the original full-fat product. Research has shown that people tend to believe these foods are "freebies" and will even overeat them, thinking they're healthy or low in calories when they're anything but. Plus, fat helps carry flavor in our foods. It leads to fullness and satiety, which means you can get by longer on a meal or snack that provides fat without feeling the need to eat again soon. When that fat is missing, your appetite may get the best of you.
Considering the health risks of not eating enough fat, it is definitely important to include enough in your diet daily. However, not all fats are created equal. Foods such as avocados, canola and olive oil, almonds, tuna, salmon and flaxseed are all excellent sources of healthy fats. High-fat meats and dairy products, trans fats (hydrogenated oils), and saturated fats should be limited.
Just as eating too few calories can hurt your weight-loss efforts, a diet too low in fat can hurt your health, too. Enjoy a moderate amount of fat daily with the peace of mind that you are protecting your heart, brain and your body with every bite.save
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