$5 for Your Health: Eggs

by Rachel on November 17, 2009

Yeah, they are known as “incredible” and “edible” for a reason. Eggs will keep you fit, full, and happy, and you’ll barely notice a dent in your grocery list!

Why do they pack so much bang for a buck? First, eggs contain a lot of important nutrients. They are a great source of protein, packing 5-6 grams in about 80 calories. Besides the protein, they have 12 vitamins and minerals, including choline and lutein. Choline helps your brain and memory, and lutein is known to benefit your eyes.  The protein, minerals, and sulfur content means they are also really good for your hair, skin, and nails! (And cheaper than supplements that promise the same thing.)

While people used to worry that eggs are high in fat, we now know that you can eat an egg or two daily without it having a negative effect on your cholesterol. A lot of women choose egg whites, which is all well and good, but a blend of egg whites and one whole egg is definitely OK — there are nutrients in those yolks! Eggs have five grams of fat, but only 1.5 saturated. And the protein and fat combo may actually help you lose weight, because you’ll stay full and therefore eat less throughout the day.

Eggs are obviously a classic breakfast food, but even if you eat them regularly, you may want to mix up how you make them!

  • If you’re a scrambler, add different veggies to the mix. Pick a flavor palette and add the cheese and veggies that go along with it. Try tomatoes, basil and mozzarella or mushrooms, chickpeas, and feta.
  • Make an egg burrito with a high-fiber wrap, black beans, salsa, and peppers.
  • Bake them! Make a batch of quiches in muffin cups on Sunday for a healthy grab-and-go breakfast all week.
  • Learn to poach them. It’s kind of an exciting process, and they turn out slightly different, but really good. I like poached eggs on English muffins.

They are also a great snack; I love a hard boiled egg with sliced cucumbers and peppers in the afternoon, but you can also make a little microwave egg-scramble in a mug at work! And a low-fat egg salad on a slice of whole-wheat is a filling snack option, and can kill a salt/carb craving.

And don’t underestimate the power of eggs for dinner. Besides having eggs as breakfast-for-dinner (which is totally legit and should be done at least once a week) you can add them to other recipes! Scrambled eggs go really well in stir-fry with veggies, peanuts, and edamame. You can also make a omelet or poached eggs and serve with diced, roasted potatoes. So grown up! And I love a pan-fried egg on a salad. Sounds weird, tastes amazing! I just love the runny yolk mixing with the greens…mmmm!

You can also get OMG-3 enriched eggs to up your OMG intake! These eggs are a bit more expensive, but are fortified with polyunsaturated fatty acids. Not necessary though…you can stick to your $2.29 per dozen classics and still reap tons of benefits!

If you’re trying to shop and cook at home on a budget, eggs are the way to go. Cheap, long lasting, versatile, healthy, filling…WIN!

{ 7 comments… read them below or add one }

1 Joanna November 17, 2009 at 8:09 am

I had hard boiled eggs for breakfast yesterday and a frittata for dinner last night. We’re on the same page with this one….eggs are quite incredible.
.-= Joanna´s last blog ..A Really Odd Workout =-.


2 Katie November 17, 2009 at 9:25 am

Last night in Real Simple mag I read a new (to me) awesome fact about eggs: “Experts believe cysteine, an amino acid in eggs, helps break down acetaldehyde, a toxin produced when alcohol is in the liver, which can contribute to a hangover”


3 Rachel November 17, 2009 at 10:00 am

Oh WOW. That IS an awesome fact….thank you for sharing!!


4 Alexandra November 17, 2009 at 10:54 am

I try to avoid eggs because I’m terrified of cholesterol. This is an interesting post. I make eggs the way my grandfather made them; his parents were of Eastern European descent. They made eggs in an open-face omelet sort of way. No flipping, though. Just literally two eggs in a pan, scrambled in that they were not sunny-side up, but intact in the shape of the pan. I use Smart Balance or non-fat cooking spray as opposed to butter or margarine. Smart Balance now has blends that use flax seed oil so you can have other benefits. Keeping with the idea of an open face omelet, I often add fresh veggies to kick it up a notch. I would have never considered chickpeas, though, I’ll have to try that!


5 Laura Georgina November 17, 2009 at 1:51 pm

There is an amazing Chinese egg dish that my best friend makes–she makes a plain egg omelette with some sesame oil, then chops it up and adds it to a chunky sauce made by sauteeing garlic and ginger with fresh chopped tomatoes, soy sauce, sesame oil, and Chinese chili paste. I think I may have to divorce the husband and marry her just on the basis of those eggs!
.-= Laura Georgina´s last blog ..A Blog Near You =-.


6 katherin November 17, 2009 at 2:16 pm

omg soooooo happy that you wrote about eggs because i couldn’t survive w/o them. they’re so versatile!!!


7 DizFatty November 18, 2009 at 12:27 pm

I eat eggs at least 3 times a week; they’re a MAIN staple in my diet. If I don’t know what to eat- they’re my go to almost everytime. They’re low in calories and high in satisfaction. I eat them a million different ways. :) I love them! This post is great, thank you for reminding us all why Eggs are the best.


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