Simply Nutrition: Don't be myth-led
By Celia Topping, MNS, RD, CDE

But experts now realize that eggs are low in saturated fat, which has a greater effect on blood cholesterol. Eggs in moderation are fine; the average American eats four eggs a week. If you have high cholesterol and other risk factors for heart disease, don’t overdo it with eggs

A three-egg and cheese omelet with ham, hash browns, and buttered toast on the side is a high cholesterol, high-fat, high-calorie meal… and not a healthy choice for anybody. The eggs are the smallest part of the problem. One way to reduce the cholesterol per serving is to switch to smaller eggs. “Specialty” or “designer” eggs—those with more or less of certain nutrients and vitamins—are not recommended because of the cost and the effect on taste. It’s better to get your omega 3s from fresh salmon.

Remember, too, that:

• Raw, runny or undercooked eggs are not safe to eat
• “Designer” and organic eggs are no safer than other eggs
• Brown eggs are not more nutritious than white eggs

In a nutshell

The nut’s reputation swings between nutritious and high protein, to fat and calorie landmines leading to weight gain. While all nuts have a lot of fat and calories (160-190 per large handful), many experts believe nuts should be elevated to a more prominent place on the Food Guide pyramid.

Eating one to three ounces a day of walnuts or almonds can lower high blood cholesterol levels. It also may lower other substances in the blood, like homocysteine, a type of protein associated with an increased risk of heart disease. A study of 83,000 nurses found that those who ate an ounce of nuts at least five times a week had a 27 percent lower risk for Type 2 diabetes. Nuts provide fiber, important vitamins and minerals, as well as phytochemicals which may act as antioxidants and lower cholesterol. Despite their benefits, overdoing nuts will result in weight gain, which in turn is bad for your heart.

So, moderation—an ounce or two of nuts a day—is key:

• Sprinkling nuts on a salad, yogurt, casserole or your morning oatmeal helps to limit the amount.
• When possible, substitute nuts for foods that are rich in saturated fat. Use peanut butter in place of cold cuts and cheese in a sandwich.
• Nut butters, such as peanut butter and almond butter, have the same nutritional advantages as whole nuts. Choose the “natural” varieties. Oil separation is normal; upon opening, just stir and refrigerate.
• Dry roasted nuts are just as caloric as oil roasted ones. However, unsalted packaged nuts are lower in sodium and a better choice for the salt-conscious shopper.

Carrot and cabbage slaw
with rice vinegar dressing and dry roasted peanuts

Ingredients:
2 Tbsp. rice wine vinegar
1 tsp. canola oil
1 tsp. honey
1 tsp. soy sauce
1 cup coarsely shredded carrots
2 cups coarsely shredded cabbage
1/3 cup chopped dry roasted peanuts, preferably unsalted

Instructions:
In large bowl, whisk together vinegar, oil, honey and soy sauce. Add carrots and cabbage. Toss to blend. Sprinkle peanuts on top and serve.

Nutritional Information:
Makes 6 servings. Per serving: 92 calories, 6 g total fat (<1 g saturated fat), 8 g carbohydrates, 2 g protein, 2 g dietary fiber, 45 mg sodium.

Source: American Institute for Cancer Research

Posted: April 2005