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Time for eggs?

Time for eggs?

Eggs, cholesterol and heart disease
Evidence suggests that eating eggs does not influence coronary heart disease risk or stroke - reducing saturated fat is more important for lowering blood cholesterol levels.

"There is no recommended limit on how many eggs people should eat. Eggs are a good choice as part of a healthy balanced diet."
– Food Standards Agency

"One of the causes of high blood cholesterol levels among people in the UK is eating too much saturated fat. The cholesterol which is found in some foods such as eggs, liver, kidneys and some types of seafood, eg, prawns, does not usually make a great contribution to the level of cholesterol in your blood. It is much more important that you eat foods that are low in saturated fat."
– British Heart Foundation

"Since the 1980s research has consistently shown that the amount of saturates in the diet is a major influence on blood cholesterol levels. The level of cholesterol in the diet is no longer considered a priority when trying to reduce blood cholesterol levels."
– British Dietetic Association

The nutritional benefits of eggs
Eggs can make an important contribution to a healthy balanced diet as they contain high-quality protein and many other nutrients, including vitamins D and A; the B vitamins riboflavin (B2), B12 and folate; and the minerals phosphorus, iodine and selenium. There are fewer than 80 calories in a medium egg.

Eggs and food safety
The British Lion mark on eggs guarantees:

  • Eggs from hens which have been vaccinated against salmonella.
  • A "best before" date on the shell and egg box which shows that they are fresher than required by law.
  • Full traceability of hens, eggs and feed.

Tuna and egg salad
Serves 2
Ingredients
250 g new potatoes, scrubbed and halved if large
100 g green beans, trimmed and halved
A spritz of olive oil spray
150 g yellowfin tuna steak
2 large British Lion eggs
50 g watercress
1 marinated red pepper, cut into strips
Handful of cherry tomatoes, halved
25 g black olives
1 tbsp capers
1 tbsp extra virgin olive oil
1 tsp red wine vinegar

Method
1. Put the potatoes in a large pan of boiling water and cook for 15–20min. Add the green beans for the last 2 min of cooking time. Drain well. Tip into a large salad bowl.
2. Spritz a little olive spray in a non-stick pan and fry the tuna on each side for 2 min until medium rare. Set aside.
3. Cook the eggs in a pan of boiling water for 6 min. Peel and quarter. Add to the bowl with the watercress, pepper, tomatoes, olives
and capers.
4. Slice the tuna and lay on top of the salad.
5. Whisk together the olive oil and red wine vinegar. Season well and pour over the salad. Toss and serve.

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