Eggs in your Diet
Eggs are among the most nutritious foods on earth and can be part of a healthy diet.
The question of what came first, the chicken or the egg, will always be debatable.
Here are some facts to consider.
There are three consumer grades for eggs: U.S. Grade AA, A, and B. The grade is determined by the interior quality of the egg and the appearance and condition of the egg shell. Eggs of any quality grade may differ in weight (size).
* U.S. Grade AA eggs have whites that are thick and firm; yolks that are high, round, and practically free from defects; and clean, unbroken shells. Grade AA and Grade A eggs are best for frying and poaching where appearance is important.
* U.S. Grade A eggs have characteristics of Grade AA eggs except that the whites are "reasonably" firm. This is the quality most often sold in stores.
* U.S. Grade B eggs have whites that may be thinner and yolks that may be wider and flatter than eggs of higher grades. The shells must be unbroken, but may show slight stains. This quality is seldom found in retail stores because they are usually used to make liquid, frozen, and dried egg products.
Size or Weight Class Minimum net weight per dozen
Jumbo 30 ounces
Extra Large 27 ounces
Large 24 ounces
Medium 21 ounces
Small 18 ounces
Peewee 15 ounces
Egg consumption in America was on a 40-year downward slide until the 1990's. Then eggs became increasingly popular. The following figures are from USDA's Economic Research Service.
Year Eggs per Person
1950 389
1990 236
2004 256
There are three consumer grades for eggs: U.S. Grade AA, A, and B. The grade is determined by the interior quality of the egg and the appearance and condition of the egg shell. Eggs of any quality grade may differ in weight (size).
* U.S. Grade AA eggs have whites that are thick and firm; yolks that are high, round, and practically free from defects; and clean, unbroken shells. Grade AA and Grade A eggs are best for frying and poaching where appearance is important.
* U.S. Grade A eggs have characteristics of Grade AA eggs except that the whites are "reasonably" firm. This is the quality most often sold in stores.
* U.S. Grade B eggs have whites that may be thinner and yolks that may be wider and flatter than eggs of higher grades. The shells must be unbroken, but may show slight stains. This quality is seldom found in retail stores because they are usually used to make liquid, frozen, and dried egg products.
Size or Weight Class Minimum net weight per dozen
Jumbo 30 ounces
Extra Large 27 ounces
Large 24 ounces
Medium 21 ounces
Small 18 ounces
Peewee 15 ounces
Egg consumption in America was on a 40-year downward slide until the 1990's. Then eggs became increasingly popular. The following figures are from USDA's Economic Research Service.
Year Eggs per Person
1950 389
1990 236
2004 256
Variation in egg color is due to many factors.
* Blood spots are caused by a rupture of one or more small blood vessels in the yolk at the time of ovulation. It does not indicate the egg is unsafe.
* A cloudy white (albumen) is a sign the egg is very fresh. A clear egg white is an indication the egg is aging.
* Pink or iridescent egg white (albumen) indicates spoilage due to Pseudomonas bacteria. Some of these microorganisms—which produce a greenish, fluorescent, water-soluble pigment—are harmful to humans.
* The color of yolk varies in shades of yellow depending upon the diet of the hen. If she eats plenty of yellow-orange plant pigments, such as from marigold petals and yellow corn, the yolk will be a darker yellow than if she eats a colorless diet such as white cornmeal. Artificial color additives are not permitted in eggs.
* A green ring on a hard-cooked yolk is a result of overcooking, and is caused by sulfur and iron compounds in the egg reacting on the yolk's surface. The green color can also be caused by a high amount of iron in the cooking water. Scrambled eggs cooked at too high a temperature or held on a steam table too long can also develop a greenish cast. The green color is safe to consume.
Hens just seem to crank them out...
The entire time from ovulation to laying is about 25 hours. Then about 30 minutes later, the hen will begin to make another one.
As far as nutrition goes,
* Blood spots are caused by a rupture of one or more small blood vessels in the yolk at the time of ovulation. It does not indicate the egg is unsafe.
* A cloudy white (albumen) is a sign the egg is very fresh. A clear egg white is an indication the egg is aging.
* Pink or iridescent egg white (albumen) indicates spoilage due to Pseudomonas bacteria. Some of these microorganisms—which produce a greenish, fluorescent, water-soluble pigment—are harmful to humans.
* The color of yolk varies in shades of yellow depending upon the diet of the hen. If she eats plenty of yellow-orange plant pigments, such as from marigold petals and yellow corn, the yolk will be a darker yellow than if she eats a colorless diet such as white cornmeal. Artificial color additives are not permitted in eggs.
* A green ring on a hard-cooked yolk is a result of overcooking, and is caused by sulfur and iron compounds in the egg reacting on the yolk's surface. The green color can also be caused by a high amount of iron in the cooking water. Scrambled eggs cooked at too high a temperature or held on a steam table too long can also develop a greenish cast. The green color is safe to consume.
Hens just seem to crank them out...
The entire time from ovulation to laying is about 25 hours. Then about 30 minutes later, the hen will begin to make another one.
As far as nutrition goes,
Eggs, which are full of protein, will help you feel fuller longer according to experts.
Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.
One egg has 13 essential nutrients in varying amounts – including high-quality protein, choline, folate, iron and zinc – for only 75 calories. Eggs also play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more.
Inexpensive, convenient and delicious, eggs are the perfect choice for the entire family.
One egg provides 6 grams of protein, or 12% of the Recommended Daily Value. Eggs provide the highest quality protein found in any food because they provide all of the essential amino acids our bodies need in a near-perfect pattern. While many people think the egg white has all the protein, the yolk actually provides nearly half of it.
The high-quality protein in eggs helps you to feel full longer and stay energized, which contributes to maintaining a healthy weight. In fact, research* shows that eggs eaten at the start of the day can reduce daily calorie intake, prevent snacking between meals and keep you satisfied on those busy days when mealtime is delayed.
Research indicates that high-quality protein may help active adults build muscle strength and middle-aged and aging adults prevent muscle loss. Consuming eggs following exercise is a great way to get the most benefits from exercise by encouraging muscle tissue repair and growth.
Pregnant Women- Read this- Eggs are an excellent source of choline, a little-known but essential nutrient that contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Two eggs - including the yolks - contain about 250 milligrams of choline, or roughly half the recommended daily amount. The National Academy of Sciences recommends that pregnant women consume 450 milligrams of choline per day and that breastfeeding women consume 550 milligrams per day.
Also, eggs are a good source of the highest quality protein, which helps to support fetal growth. Eggs also have a B vitamin that is important for normal development of nerve tissue and can help reduce the risk of serious birth defects that affect the baby's brain and spinal cord development. The type of iron in eggs (a healthy mixture of heme and non-heme iron) is particularly well-absorbed, making eggs a good choice for pregnant and breastfeeding women who are at higher risk for anemia.
One egg has 13 essential nutrients in varying amounts – including high-quality protein, choline, folate, iron and zinc – for only 75 calories. Eggs also play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more.
Inexpensive, convenient and delicious, eggs are the perfect choice for the entire family.
One egg provides 6 grams of protein, or 12% of the Recommended Daily Value. Eggs provide the highest quality protein found in any food because they provide all of the essential amino acids our bodies need in a near-perfect pattern. While many people think the egg white has all the protein, the yolk actually provides nearly half of it.
The high-quality protein in eggs helps you to feel full longer and stay energized, which contributes to maintaining a healthy weight. In fact, research* shows that eggs eaten at the start of the day can reduce daily calorie intake, prevent snacking between meals and keep you satisfied on those busy days when mealtime is delayed.
Research indicates that high-quality protein may help active adults build muscle strength and middle-aged and aging adults prevent muscle loss. Consuming eggs following exercise is a great way to get the most benefits from exercise by encouraging muscle tissue repair and growth.
Pregnant Women- Read this- Eggs are an excellent source of choline, a little-known but essential nutrient that contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Two eggs - including the yolks - contain about 250 milligrams of choline, or roughly half the recommended daily amount. The National Academy of Sciences recommends that pregnant women consume 450 milligrams of choline per day and that breastfeeding women consume 550 milligrams per day.
Also, eggs are a good source of the highest quality protein, which helps to support fetal growth. Eggs also have a B vitamin that is important for normal development of nerve tissue and can help reduce the risk of serious birth defects that affect the baby's brain and spinal cord development. The type of iron in eggs (a healthy mixture of heme and non-heme iron) is particularly well-absorbed, making eggs a good choice for pregnant and breastfeeding women who are at higher risk for anemia.
Eggs and Heart Disease
A 9,500-subject study published in the January 2007 issue of Medical Science Monitor concluded that eating one or more eggs per day does not increase the risk of coronary artery disease or stroke among healthy adults. And a review of over 30 years of research on eggs published last year came to the same conclusion - that eating eggs daily does not have a significant impact on blood cholesterol or heart disease risk.
One large egg has about 72 calories, making it a perfectly portion-controlled snack.
Eggs are also an unprocessed source of the highest quality protein. In fact, the quality of egg protein is so high that scientists frequently use eggs as the standard for measuring the protein quality of other foods. Eggs are a high-quality protein because they provide all the essential amino acids our bodies need in near-perfect balance. Eggs are also one of the most affordable sources of protein, providing 6 grams per large egg. While many believe that all of the protein is in the egg white, almost half of it is found in the yolk.
The Dietary Guidelines for Americans and the American Heart Association recommend that individuals consume, on average, less than 300 mg of cholesterol per day. Enjoying an egg or two a day can fall within those guidelines, particularly if individuals opt for other low-cholesterol foods throughout the day. Eggs contain 212 mg of cholesterol.
A 9,500-subject study published in the January 2007 issue of Medical Science Monitor concluded that eating one or more eggs per day does not increase the risk of coronary artery disease or stroke among healthy adults. And a review of over 30 years of research on eggs published last year came to the same conclusion - that eating eggs daily does not have a significant impact on blood cholesterol or heart disease risk.
One large egg has about 72 calories, making it a perfectly portion-controlled snack.
Eggs are also an unprocessed source of the highest quality protein. In fact, the quality of egg protein is so high that scientists frequently use eggs as the standard for measuring the protein quality of other foods. Eggs are a high-quality protein because they provide all the essential amino acids our bodies need in near-perfect balance. Eggs are also one of the most affordable sources of protein, providing 6 grams per large egg. While many believe that all of the protein is in the egg white, almost half of it is found in the yolk.
The Dietary Guidelines for Americans and the American Heart Association recommend that individuals consume, on average, less than 300 mg of cholesterol per day. Enjoying an egg or two a day can fall within those guidelines, particularly if individuals opt for other low-cholesterol foods throughout the day. Eggs contain 212 mg of cholesterol.
USDA , www.aeb.org/
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