Diet & Nutrition

Eggs in your Diet

Eggs can be used as a main dish; a glaze; to garnish; to enrich, set and thicken sauces; to bind ingredients together; and as a raising agent.

Eggs are one of the most universally used ingredients in cooking. Not only are there six simple methods of cooking eggs by themselves – boiling, baking, poaching, frying, scrambling and as an omelette – but they also play an important role in general food preparation.

Protein

Egg whites contain the highest quality protein and more of the essential amino acids than any other protein. One egg contributes 11% of the recommended daily protein requirement. Because they are low in calories and high in protein they are excellent food for anyone on a low calorie diet.

No Fibre

Eggs contain very little carbohydrate and no fibre and are therefore an ideal companion to high carbohydrate foods such as bread, potatoes and low protein vegetables.

Vitamins & Minerals

The Egg Yolk is packed full of minerals and vitamins. It contains many vitamins vital to our well being, particularly vitamins A, B, D and E. Eggs also contain the important minerals Iron and Calcium, plus a variety of essential trace elements such as Iodine, Phosphorous , Zinc and Selenium.

Eggs & cholesterol

There are two main types of cholesterol

1 HDL – Good Cholesterol – this cholesterol is present in the blood – it mops up bad cholesterol from your arteries and delivers it to the liver where it can be broken down. High levels of HDL protect you against heart disease
2LDL – Bad cholesterol – this cholesterol travels from the liver to the arteries where it sticks to the artery walls causing them to narrow High levels of LDL increase your risk of heart disease.
Omega 3 fatty acids are poly- unsaturated fatty acids. Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol).

Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. Eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.

Omega-3 enriched eggs

Omega 3 enriched eggs have all the nutrients of regular eggs but with the added benefits of double the

Omega 3 fatty acids and Vitamin E levels of regular eggs.

The protein in eggs has a biological quality greater than any other natural food. In fact, it is so nearly perfect, that egg protein is often the standard by which all other proteins are judged. Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition

Nutritional Information

Based on McCance and Widdowsons 6th Edition

GDA values
Calculated from McCance and Widdowsons 6th Edition and based on GDA’s for women. GDA’s are guidelines and personal requirements vary depending on age, gender, weight and how active the individuals are.