Have We Changed Our Thinking About Eggs?
Eating eggs has been a no, no for a number of years. After all eggs do contain cholesterol and too much cholesterol (LDL the bad kind) can cause coronary arteries to clog up. The result could be a heart attack. So the recommendation has always been to cut down on the number of eggs you eat, perhaps no more than 1 or 2 a week.
But the thinking has changed, and eggs might have gotten a “bad rap.”
Recent research suggests that eating eggs is not only good for you they have little to do with increasing your cholesterol levels and causing coronary artery disease. In fact, one study found no difference in heart disease risk between those who ate one egg a week and those who ate more than one egg a day.
The American Council on Science and Health suggests that “. . . the consumption of eggs — up to an intake of one egg per day — has no detectable effect on heart disease risk in healthy people. Experts no longer consider it necessary for healthy people to limit their intake of egg yolks to a set number per week.”
However, the council cautions that an egg a day might not be acceptable for everyone. The recommended amount of cholesterol for a healthy individual is approximately 300 mg/day. So if your daily diet is already high in cholesterol (closing in on 300 mg/day), one egg a day might put you above the daily recommended amount of cholesterol. (http://www.acsh.org/publications/pubID.507/pub_detail.asp)
In addition, for people who have coronary artery disease and are on a restricted cholesterol diet, eating one or more eggs a day might not be a good idea. For those people it would be wise to follow their doctor’s recommendation regarding how many eggs they should eat or whether they should eat eggs.
The bottom line is that eggs are one of the most nutritious foods you can eat. They are not only an excellent source of protein; they provide you with several vitamins and minerals, such as, vitamins A, B6 and B12; folate (another B vitamin); iron; phosphorus; and zinc. In fact, eggs are included in the protein-rich food group of the Department of Agriculture’s “Food Guide Pyramid” along with poultry, fish, dry beans, and nuts. Two to three servings from this group are recommended each day.
(http://www.mypyramid.gov/)
And the good news is that eggs are relatively inexpensive and can be eaten in a variety of ways; as a separate food item, or they can be included as a wholesome part of numerous recipes, including a variety of salads, soups and casseroles. Eggs also contain very little fat and are low in calories - it is estimated that one large grade-A egg would make up less than 4% of the daily calorie intake of someone eating 2,000 calories a day.
For more information on whether or not eggs should be included in your diet, check out the May 20, 2008 on-line issue of WebMD. It includes an excellent article on the value of eggs in your diet “Eggs: Dietary Friend or Foe.” Cautions as well as benefits are cited, and there is an impressive list of well documented sources of information.
Essential Keys to Maintaining Your Health and Vitality
Current research tells us that there are several important keys to maintaining your health and vitality. These include:
Eating the right kinds of food
- What are the right kinds of foods?
- How do the right foods benefit your health and vitality? What are the foods you shouldn’t eat?
- What harm can they do?
Maintaining a healthy weight
- What is a healthy weight?
- Why is it important to maintain a healthy weight?
- What guidelines are available for helping you to maintain a healthy weight?
- What are some of the problems associated with being overweight?
Staying physically active
- Why is physical activity and exercise so important?
- How does physical activity and exercise benefit your health and vitality?
- What kinds of activities should you be involved in?
- What activities can you do at home?
- What are the components of a well rounded exercise program?
Getting an adequate amount of sleep
- Are you getting enough sleep?
- What is an adequate amount of sleep?
- What health problems are associated with lack of sleep?
- What are some of the causes of sleep problems?
- Can you get too much sleep?
- What are some things you can do to improve your sleep habits?
Being able to minimize or manage stress
- When is stress beneficial?
- When is stress harmful?
- What health problems are associated with long-term or chronic stress?
- What are some of the positive ways of coping with stress?
Staying socially and menatally active
- What are some of the health benefits of staying socially and mentally active?
- What are examples of social and mental activities that can have beneficial health effects?
- How can staying socially and mentally active help reduce the the effects of stress, memory loss, Alzheimer’s disease, cancer, heart disease and other chronic conditions?
Limiting your consumption of alcohol
- What is considered heavy drinking?
- What are some of the health problems associated with heavy drinking?
- Can small amounts of alcohol help reduce the threat of certain chronic conditions?
Not smoking
- So why shouldn’t you smoke?
- What are some of the health risks associated with smoking?
- Does smoking filtered cigarettes reduce the health risks of smoking?
- How hard is it to break the habit of smoking?
- Is the nicotine in cigarette smoke addictive?
- What are some successful ways to break the smoking habit?
Each of these keys not only help us feel better by improving our vitality and quality of life; they can help ward off many serious health problems, such as hypertension, heart attack, stroke, diabetes, arthritis and osteoporosis, to name a few.
Previous postings on this blog provided more detailed information on several of these essential keys. See:
“Not Getting enough Sleep” 9/21/07
“Important Reasons To Control Weight” 10/24/07
“Don’t Throw The Nutrients Down The Drain” 10/8/07
“A Well-Rounded Exercise Program” 10/24/07
“Eating Fatty Foods Can Increase The Risk Of Cancer” 11/9/07
“What Grain Foods are Best For You?” 11/23/07
“Your Exercise Program: The Warm-Up And Stretching Phase” 12/13/07
“Your Exercise Program: Strength Exercises” 12/22/07
“Your Exercise Program: Balance Exercises” 12/30/07
“A Food Pyramid For Seniors” 1/30/08
“Are You Just Tired Or Do You Have Chronic Fatique Syndrome? 5/19/08
Additionally, the health essentials are revisited throughout my book Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families. (2007). Bangor, Maine:Booklocker.Com, Inc.
A Food Pyramid For Seniors
The U.S. Department of Agriculture came out with what they called The Food Pyramid in 2005. The pyramid identified basic food groups that are generally accepted as foods necessary for a well balanced diet. The food groups include:
· grains
· vegetables
· fruits
· milk products
· Meat and beans
(Steps to a healthier you (2005, January).
Important foods are identified in each of the food groups.
In the Grain group, for instance, emphasis is placed on whole grains such as such as brown rice, buckwheat, oatmeal, whole wheat cereal flakes and cornmeal, whole wheat bread, and popcorn.
The fruit group consists of any fruit or 100% fruit juice. Fruits can be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
Vegetables are organized into 5 sub-groups:
Dark green vegetables, such as broccoli, spinach, and turnip greens Starchy vegetables, such as corn, green peas, and potatoes Orange vegetables, such as carrots, sweet potatoes and butternut squash
Dry beans and peas, such as black beans, garbanzo beans, and lentils
Other vegetables, such as artichokes, asparagus, beats, and cabbage
Milk products include milk and foods from milk that contain their calcium content. Foods made from milk that does not contain their calcium content, such as cream cheese and butter are not considered part of the milk group. Emphasis is also placed on switching gradually from whole milk to reduced fat (2%), then to low fat (1%) and finally to non-fat or skim milk.
Foods in the meat group include poultry, fish, dry beans or peas, eggs, nuts, and seeds. Dry beans and peas are part of this group as well as the vegetable group. However, stress is placed on eating fish and beans and selecting lean cuts of meat and cutting off any of the extra fat on meats.
A modified version of the Food Pyramid, known as MyPyramid, was also developed by the Department of Agriculture. It is an internet-based program that provides for individualized dietary guidance based on sex, age, height, weight and exercise habits. See My Pyramid Plan (http://www.mypyramid.gov/mypyramid/index.aspx)
Recently, researchers at
Essentials of the modified food guide for older adults include:
- Whole, enriched, and fortified grains and cereals such as brown rice and 100% whole wheat bread
- Bright-colored vegetables such s carrots and broccoli
- Deep-colored fruit such as berries and melon
- Low- and non-fat dairy products such as yogurt and low-lactose milk
- Dry beans and nuts, fish, poultry, lean meat and eggs
- Liquid vegetable oils and soft spreads low in saturated and trans fats
- Fluid intake
- Physical activity such as walking, house work and yard work
The Modified MyPyramid for Older Adults can be obtained in the January 2008 issue of the Journal of Nutrition.
Essential information about foods and nutrition along with detailed descriptions of the food groups identified in the Department of Agricultures Food Pyramid and the health benefits of the food groups are included in chapter 2 of my book, Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families.
What Grain Foods Are Best for You?
Eating grain foods provides a number of health benefits, including reducing your risk of coronary heart disease, helping to reduce constipation and helping with weight management. Grains that provide you with the most benefit are whole-grains. Nutrition authorities recommend that at least ½ of all the grains you eat should be whole grains (Steps to a healthier you. 2005, January). U.S. Department of Agriculture. http://www.mypyramid.gov/
Here are some suggestions that will help you to eat more whole-grain foods.
1. Substitute a whole-grain product for a refined product. Eat whole-wheat bread instead of white bread or brown rice instead of white rice.
2. Try whole-wheat macaroni and cheese.
3. Try brown rice stuffing in baked green peppers or tomatoes.
4. Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
5. Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. You can also stir in toasted nuts or chopped dried fruit.
6. Try substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes.
7. Use whole-grain bread or cracker crumbs in meatloaf.
8. Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
9. Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
10. Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.
11. Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
12. Add whole-grain flour or oatmeal when making cookies or other baked treats.
13. Try a whole-grain snack chip, such as baked tortilla chips.
14. Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.