portion control diet plan

Eggs a protein source with or without the yolk. Eating eggs whites (no yolk) reduces the amount of cholesterol we take in. Not only do we cook eggs but we use eggs as ingredients in baking as well. By the way, you can eat eggs any time of the day – it’s not just for breakfast.

Health Benefits of Eating Eggs
Eggs biggest contribution to our bodies’ ability to maintain cell membrane (the walls of our cells.) – Which is very important for brain health. In fact a large percentage of our brain is made up choline. Choline helps to transfer messages between nerves, and messages from nerves to muscles.

However, there is debate over whether eating eggs with the yolk adds to our cholesterol numbers or not. Until there is definitive proof otherwise, eat eggs whites – especially if you have high cholesterol levels. Well, we know that protein is essential for building cells, chemicals like hormones, enzymes, etc.

Nutritional Information:

Amount Per Serving – 1 Egg (44 g)
*based on a 2,000 calorie diet
Grilled Percent (%)
Davily Value (DV)
Calories 68 3.4
Calories from Fat
Total Fat (g)
Saturated Fat (g) 0.46
Cholesterol (mg) 121.9
Omega 3 fatty acid (mg)
Sodium (mg)
Potassium (mg) 64.7
Total Carbohydrates (g) 3.3
Dietary Fiber (g)
Choline (mg) 84.74
Protein (g) 12
Vitamin A (IU)
Vitamin C (mg)
Vitamin D (mg) 7
Calcium (mg) 7.48
Vitamin B2 (riboflavin)(mg) 13
Folate (microgram – mcg) 7.48
Selenium (mcg) 19
Iron (mg)
Vitamin B6 (mg)
Phosphorous (mg) 13.2 8
Vitamin B12 (mg) 8.5
Magnesium (mg) 0.44
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