Eggs are misperceived by many as a "forbidden" food. Today's research shows that one egg yolk a day is okay for most healthy people, as long as their total cholesterol intake comes in at 300 milligrams a day or less. (One large yolk has about 185 milligrams of cholesterol; egg whites are cholesterol free.)
Benefits: One large egg has just 70 calories. Yet it's a good source of protein, and a source of vitamins A and D (41 IU), B complex vitamins, and phosphorus. Beyond that, eggs supply lutein and zeaxanthin, which may promote healthy vision.