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Descramble the Egg Message

January 8, 2007

Eating whole eggs and yolks in moderation helps keep your cholesterol intake under the recommended 300 milligrams a day. Meanwhile, eggs provide our bodies with protein, iron and lutein.

The fat and cholesterol is found in the egg yolks, not the whites. That’s why you can use egg whites abundantly in place of egg yolks in many recipes. Here are some tips to enjoy eggs in moderation:

Use two egg whites in place of one whole egg in breads, pancakes, casseroles, cookies, cakes and other recipes that call for whole eggs.
Try a cholesterol-free egg substitute in place of whole eggs. Usually ¼ cup of egg substitute equals one whole egg. Check the package instructions to be sure.
In recipes that call for two or more eggs, substitute some of the whole eggs with egg whites. For example, instead of two whole eggs, use two egg whites and one whole egg. This method works well for scrambled eggs, quiche and omelettes.

As with all foods, whole eggs in moderation fit into a healthful eating plan. Following these simple tips can help you enjoy eggs and keep your cholesterol under control.

Produced by ADA’s Public Relations Team

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