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Active Expert: Nancy Clark RD CSSD

1 Post tagged with the dietary-fat tag

Enjoy the whole egg

Posted by Nancy Clark RD CSSD Oct 31, 2008

I just returned from the American Dietetic Association’s Food and Nutrition Conference and Exposition. While standing near Eggland’s Best booth, I overheard the egg representative explaining to another dietitian “People who eat just the egg whites are missing out on the most nutritious part of the egg: the yolk. Egg yolks are important sources of life-sustaining nutrients; they contain the vitamins and minerals!”


I agree with him. Too many athletes are throwing the baby out with the bath water when then toss the yolk and eat only the white.  I invite you to rethink your egg white omelet.

--True, egg whites are “fat free protein,” but a little bit of fat is an important part of each sports meal and is used to absorb vitamins A, D, E, and K. The 5 grams of fat in the yolk will help absorb the vitamins in the berries you eat as a part of your breakfast. Of those 5 grams of fat, only 1.5 grams are saturated (bad-for-you) fat. Most athletes can consume 20 to 30 grams of saturated fat a day and still stay within recommended dietary guidelines.

--True, the egg yolk is a rich source of cholesterol, but the impact of cholesterol on heart health is now considered to be very low, less than 1% of causes of heart disease. The impact of saturated fat, however, is the real culprit. Hence, you do want to limit your intake of the bacon, butter and cheese that commonly accompany the eggs.


Eating eggs for breakfast can keep you feeling fuller for longer; this helps with hunger-management and weight-management.  The key to egg consumption is to nix the bacon, butter and cheese but keep the nutrient-rich yolks. Here’s to poached eggs on whole grain toast!

1,498 Views 0 Comments Permalink Tags: cholesterol, eggs, heart_health, dietary-fat, omelet

Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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