To order eggs for breakfast use to be a no-no! Why? The cholesterol and the fat are found in the yolk, the yellow part of the egg. So for you sunny side up fans, say “no” to the yolks, but yes to the whites. You can enjoy eggs every morning if you choose to eat only the whites. Egg whites are one of your cleanest, healthiest and lowest calorie proteins there are, so take advantage of these fellows and save your arteries from long term blockage.
Here is a comparison of the yolk and the white:
EGG YOLK EGG WHITE
1 jumbo egg yolk 1 jumbo egg white
59 calories 17 calories
5 grams of fat 0 grams of fat
2.8 grams of protein 4.5 grams of protein
213 mgs. cholesterol 0 cholesterol
7 mgs. sodium 55 mgs. Sodium
As you can see, that a 3 egg omelet made with whole eggs gives you approximately 15 grams of fat in the first meal of the day. (Wow! What a way to start the day.) If you continue at that rate - 15 x 5 meals per day = 75 grams of fat in one day!! Those 15 grams of fat could be distributed throughout your day through better sources with more nutrients. Such as:
1 tbsp. peanut butter = 8 grams of fat
1 small slice of avocado = 20 grams of fat
1 tbsp. of olive oil = 7-10 grams of fat
1 handful of almonds = 12 grams of fat
Here are a few healthy egg-white breakfast recipes you might want to try:
Egg-white oatmeal pancake:
4 egg whites Mix all ingredients together. Heat skillet with Pam.
1/3 cup oatmeal Pour mix into heated pan. Brown on one side. Flip.
1 tsp. vanilla Brown on other side. It makes either one large
1 tsp. cinnamon pancake or 2 smaller pancakes. (If you would like
1 pkg. of equal to make more pancakes, double the batter.)
Egg whites - Mexican style:
5 egg whites In hot skillet sprayed with Pam, sauté bell peppers,
1/4 cup diced green bell onions, and tomatoes. Set aside. Scramble egg
1/4 cup diced onions whites in skillet - when almost ready, add veggies
1/4 cup diced tomato cheese and salsa. Put into corn tortillas and eat.
fat free cheese
1/4 cup salsa
2 corn tortillas
(One secret, for soft corn tortillas, wrap them in a wet paper towel and heat in microwave for about 30-45 seconds on high- serve immediately.)
To know exactly how many grams of fat and carbs to include in your diet, schedule a resting metabolic test (RMR) test. The test will tell you how many calories your body burns at rest and the exact number of proteins, carbs, and fats to eat to reach your weight loss goals. Everyone is different and everyone's caloric needs are different.