The Clinton Herald, Clinton, Iowa

March 26, 2014

Egg-citing News about Eggs

Amanda Stecker Registered Dietitian
The Clinton Herald

---- — Did you know that eating one egg a day does not affect your risk for heart disease? And, egg yolks provide essential nutrients such as choline, which helps with fetal brain development and brain functioning in adults. Eggs provide high-quality protein. Eating them at breakfast can help keep you full and focused until lunchtime. There are several types of eggs on the market, which can be confusing. The table below outlines the various types of eggs to help you determine the best option for you.

Types of EggsEggs in Their Shell

The most common are white-and brown-shelled eggs. White-shelled eggs typically are from hens with white feathers, while brown-shelled eggs are typically from hens with brown feathers.

1. Organic

In order to qualify for USDA organic certification, the hens are fed a special feed having ingredients that were grown without pesticides, and persistent chemical and commercial fertilizer.

2. Vegetarian (no animal by-products)

Hens are fed a special feed containing ingredients of plant origin only.

3. Omega-3-Enhanced

These eggs are created by including 10-20 percent of flax in the hen’s diet, which in turn results in these eggs being higher in omega-3 fatty acids than conventional eggs.

4. Pasteurized whole egg in shell

Safest Choice Eggs are pasteurized whole eggs in the shell. Helps eliminate the risk of salmonella.

5. Vitamin-enhanced

These eggs contain slightly higher amounts of nutrients, as a result of being fed nutritionally enhanced diets (some of their nutrition may include vitamin E, folate, vitamin B-6 and B-12).

6. Cage-Free Eggs

These eggs are from birds that are not raised in cages, but rather in an open barn. The hens have bedding material such as pine shavings on the floor, and are allowed perches and nest boxes to lay their eggs. Depending on the farm, they may still be close to many other hens, just not in cages.

7. Enriched

These eggs are from hens raised in “enriched” or “colony” cage housing systems, which provide more space both on the floor and in height in order for the hens to be able to have more room to move. Enrichments include nesting boxes, perches, scratch pads and dust baths.

Eggs Not in Their Shell (Processed Eggs)

These are eggs which are broken, then pasteurized, before being packaged into liquid, frozen or dried form. They can be sold for commercial, home use and/or foodservice.

No matter which type of egg you choose, you will get budget-friendly protein that is versatile enough for any eating occasion. Try this Pesto, Mozzarella and Egg Breakfast Sandwich:

Pesto, Mozzarella and Egg Breakfast Sandwich

All you need:

1 whole-wheat English muffin

1 large egg, lightly beaten

3 tablespoons chopped roasted red pepper

1 teaspoon prepared pesto

1 thin slice fresh mozzarella cheese

All you do:

1. Toast English muffin.

2. Combine egg and roasted red pepper in a small (about 8-ounce) microwave-safe ramekin or bowl. Cover and microwave until the egg is set, about 1 minute.

3. Spread pesto on 1 English muffin half, then top with cheese.

4. Place the egg on the cheese.

5. Top with the remaining English muffin half.

Nutrition Per serving: 362 calories; 15 g fat ( 6 g sat ); 210 mg cholesterol; 34 g carbohydrates; 5 g added sugars; 21 g protein; 5 g fiber; 782 mg sodium; 244 mg potassium. 40% Calcium, 23% , vitamin A, 18% zinc, 17% iron, 15% magnesium

Source: www.eatingwell.com

For more information, contact your Clinton Hy-Vee registered dietitian. This information is not intended as medical advice. Please consult a medical professional for individual advice.