A -Z of foods: E is for eggs

Eggs have been in and out of vogue, and you may be confused about whether they're good for you or not, and if so, how many to eat. So let's start with the basics. An egg has around 60-70 calories - that's about the same as an apple. The yolk is rich in fat, most of which is the healthier unsaturated type. Good news so far…

A couple of eggs for breakfast will give you around 12 grams of high-quality protein, and your daily requirement of vitamin B12. They're also a natural source of vitamin D and other B vitamins. Although eggs do contain cholesterol, this has little effect on your blood cholesterol levels - it's the saturated fat in your diet that has more impact on blood cholesterol.

There's no recommended limit on how many eggs you should eat in a week, so enjoy them as part of a varied eating pattern. It's generally best for most people to choose healthier recipes that are lower in fat and salt.

Check out these three ways to enjoy eggs:

1. Add to soup. Stir a beaten egg, Chinese five-spice powder and some sweet corn into canned chicken soup. Heat till cooked for an instant chicken sweet corn soup!

2. Curried eggs. Make a speedy curry by heating a teaspoon of oil and adding some chunky onion slices, beaten egg, cumin seeds and curry powder. Stir till lightly cooked and finish off with freshly chopped coriander.

3. Main meal salad. Bought a salad for lunch? Enrich it with protein by adding chopped boiled egg, edamame and some peanuts.

Azmina Govindji
is Patient's award-winning resident dietitian. She comes with a background in diabetes, having worked as Chief Dietitian to Diabetes UK from 1987 to 1995. She was a member of the British Dietetic Association (BDA) Executive Council and Chair of the BDA Public Relations Committee from 2001-2004, and is still a renowned BDA spokesperson. But you may be more familiar with her work on TV and radio - she's appeared regularly on This Morning, The Wright Stuff and The One Show. Azmina is also a best-selling author and co-founder of the award-winning RDUK twitter chats.

Azmina is a mum of two and understands the pressures of family life. She runs her own nutrition consultancy at Azmina Nutrition, and offers advice to the food industry, the media, patients, nurseries, and health organisations. In her spare time she loves to entertain friends and travel. Tweet with her on @AzminaNutrition.


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