A common question at breakfast is “How do you like your eggs in the morning?” but a dietitian prefers to request a slightly different version. For Jesse Feder, it’s not about how he got his eggs but rather how many he has.
Dietary health has always been very important to the dietician and personal trainer, who monitors everything he consumes to ensure he is getting the most balanced diet.
High cholesterol has long been a major concern in his family, so Feder was always cautious about eating anything he thought would raise his cholesterol levels, meaning he avoided eggs.
It is believed that the cholesterol content of a large egg be 186 milligramsall of which are in the yellow, according to the US Department of Agriculture.
Eleven percent of adults have high cholesterol, more than 240 milligrams per deciliter, according to the Dietary Guidelines of Americans, a publication issued by the government’s agriculture, health and human services departments. Despite this, eggs are considered nutrient dense and guidelines recommend eating them regularly as part of a varied diet.
After gaining experience as a dietitian and becoming more aware of what he puts into his body, Feder, who lives in Miami, learned that a person’s dietary cholesterol doesn’t necessarily affect their blood sugar levels. blood cholesterol, as he previously thought.
It was a revelation for Feder, and he decided to start incorporating eggs into his diet for protein once he learned they weren’t automatically going to raise his cholesterol.
Feder has been eating between three and five eggs every morning for the past year as part of his breakfast, which he says has dramatically improved his health and energy levels.
“As someone who has high cholesterol in the family, I was always worried about having too many eggs because of the high cholesterol content,” Feder said. Newsweek. “My cholesterol was borderline high for several years before I started eating eggs every day.
“As a dietitian, I’ve learned that dietary cholesterol has little to no effect on our blood cholesterol levels,” he says. “As someone who is also a very active personal trainer, I look for foods that can provide me with protein, healthy fats, and a variety of nutrients. Eggs fill that role perfectly for me, and I tend to having three to five every morning.”
Eggs can supply the body with a variety of nutrients, including vitamin A, vitamin B, folic acid, vitamin B12, choline, and antioxidants.
The body contains two types of cholesterol, called good and bad cholesterol. Good cholesterol is high density lipoprotein and higher levels of HDL reduce the risk of heart disease. An increase in bad cholesterol, or low-density lipoprotein (LDL), increases the risk of heart disease, so it’s important to keep those levels low.
Since adding several eggs to his daily diet, Feder’s HDL levels have gone up, while his LDL levels have dropped, he said.
Feder usually has the five eggs as part of a vegetable omelette each morning. If he’s not in the mood for it, he’ll boil some eggs and snack on them later in the day. As long as he gets his amount of eggs each day, he doesn’t care how he gets them.
After making the switch and eating at least three eggs a day, he is “much more energetic” after breakfast and doesn’t need to eat anything else until lunch.
“Before eating three to five eggs a day, I avoided them completely because of my cholesterol concerns. But my energy levels were so low, especially after breakfast,” he said.
He continued: “I would be so tired and it wouldn’t be until lunchtime that I would really wake up. But now I have energy and feel great and full throughout the day. Also, my bad cholesterol went down after I started eating so many eggs every morning and my good cholesterol went up.”
After reaping the health benefits of his daily egg consumption, Feder encourages his friends, family and clients to add more eggs to their diet whenever possible.
On occasion, when he’s not in the mood for eggs and he can’t bring himself to eat them, he doesn’t force himself. If he wants to abstain from eating eggs once in a while, he won’t force himself to eat them.
“I generally recommend eggs as a healthy source of fat and protein as part of [clients’] meal,” he said. “I would recommend three to five eggs, depending on their current caloric needs and activity level. Some people may not need as many eggs if they are smaller or less active.”
He continued: “One rule of thumb I’ve learned is to make sure your plate looks colorful. Having different colors on your plate usually means you’ll be consuming a nutrient dense meal.
“Throughout the day, I like to have a wide variety of lean proteins such as salmon, tuna, chicken, and turkey. I also look for healthy fats in avocado, egg yolks, olive oil and oily fish. I’m going to make sure I have a variety of fruits and vegetables with my meals, as well as lots of whole grains,” he said.
IIs there a health issue that worries you? Let us know via [email protected]. We can seek advice from experts and your story could be featured in Newsweek.