Trying to lose weight, but would love eggs?  Here's good news...

Fluffy egg omelets, savory frittatas, and simple sunny-side up eggs are a special treat any time of the day.  But what about the four-egg omelet for breakfast?  Or quiche?  How about the eggs that are "hidden" in that custard-based dessert or lemon meringue pie?  These can add up to quite a bit of eggs for just one day.

So, what should you be eating?  Basically, eggs are an excellent and inexpensive source of protein.  The bacon and sausage in that omelet, or the sugar in the custard dessert are the real culprits here.

So, how many eggs can you eat?  You can enjoy your eggs and plan on one egg and two egg whites or two eggs as a portion.  Make sure your eggs come from "free range hens".  Spend the extra money for only the best.

Choices to avoid are those foods that have eggs in them.  You may not even realized it.  Hidden eggs in quiches, cakes, and desserts, omelets made with more than two eggs, eggs fried in butter, bacon or sausage fat, the sausage and bacon that often goes with the eggs.  And the sugar that's part of egg-based desserts.

Eggs have turned the corner.  For many years eggs were thought to increase cholesterol levels.  But, studies today have shown that people on a low-fat diet can eat one to two eggs a day without measurable changes in their blood cholesterol levels.  You can enjoy your eggs and reduce your fat intake by mixing one whole egg with two egg whites as a portion.

Here's an example of the nutritional analysis of an omelet:
per 1 whole egg + 2 egg-white cheese omelet portion:
174 calories, with 54% from fat; 10.5g fat, of which, 2.8g saturated fat, 16.7g protein; 216mg cholesterol; 158mg sodium; 1.7g fiber