Egg for brekkie is the KEY to boosting your health, study finds

A new study found that participants who ate one whole egg a day had higher levels of healthy proteins and good cholesterol in their blood, rather than the bad kind.
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Over the years, eggs have earned themselves a bad reputation, with many believing they are unhealthy and full of high cholesterol.

But now experts believe eating egg for breakfast may actually help BOOST your health, as well as lower the risk of having heart attacks and strokes!

A new study found that participants who ate one whole egg a day had higher levels of healthy proteins and good cholesterol in their blood, rather than the bad kind.

Here’s why you SHOULD have eggs for brekkie…

Egg for brekkie is the KEY to boosting your health, study finds

The study on eating eggs and your health

Nearly 5,000 people aged between 30-70 took part in the study by researchers from Peking University in Beijing.

Those taking part were asked to fill in a questionnaire about their food consumption in the past 12 months, including how often they ate eggs.

It turns out, the average score for eating eggs was on 2.6 days of the week.

However, experts found that people who ate between four and seven eggs per week had high levels of APOA1, which is the ‘good cholesterol’.

In fact, it can help to lower your risk for cardiovascular disease.

Participants who ate fewer eggs had lower levels of APOA1 and high levels of harmful cholesterol, compared to people who ate eggs more frequently.

These findings have led scientists to believe that moderate egg consumption is good for cardiovascular health.

Lead author Professor Canqing Yu says, “Egg consumption is associated with several metabolic markers, which may partially explain the protective effect of moderate egg consumption on cardiovascular disease.”

Egg recommendations in Australia

In Australia, our national dietary guidelines say that there doesn’t appear to be any increased health risks associated with eating eggs, and that having one every day isn’t associated with coronary heart disease.

The guidelines say that one serve of eggs is equivalent to two large eggs (120g), and these fall into the lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans food group.

The guidelines recommend eating one to three serves of food from this group a day, depending on your age – with three to four serves recommended for pregnant women.

10 delicious and healthy egg recipes

Sunny side up, hard boiled, baked, or mixed into your fried rice– whatever way you like your eggs, it’s important to note just how good they are for your body!

Eggs are an amazing! They are inexpensive, versatile, a pantry staple and can be enjoyed in many ways. Whether it’s for breakfast, lunch or dinner.

While yolks often have had a bad wrap, often being blamed for pushing cholesterol levels up, they are in fact not all bad for you.10 healthy recipes using eggs

Research states that eating an egg – not just the whites – a day can help reduce your risk of stroke as they are low in saturated fat.

What’s more, eggs are rich sources of vitamin D, B6, B12, selenium and omega fatty acids, plus they also contain minerals such as zinc and iron.

A medium egg contains: 11g of fat, 1.1g of carbs, 124mg of sodium and 13g of protein

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10 delicious and healthy egg recipes

Eggs are a cheap and nutritious meal option. You can serve scrambled or poached with a slice or two of wholegrain toast and a side of spinach, mushrooms or tomato, or make an omelette, using whatever veggies you have needing to use up.

The 28 Day Weight Loss Challenge has heaps of amazing healthy egg recipes just like these.

1. Mexican Breakfast Wrap

Healthy Avocado Mexican Roll Up

Ideal for a weekend breakfast or a busy breakfast-for-dinner weeknight. They’re quick, easy and highly nutritious – A perfect addition to your 28 Day Weight Loss Challenge healthy eating plan. Another delicious  Vegetarian Mexican Recipes

345 calories per serve

Get the recipe here.

2. Egg with corn salsa

egg corn salsa

A delicious, budget friendly breakfast that can be made for one or for the whole family.

You could prepare a larger batch of the salsa to enjoy throughout the week and save time in the morning with food prep.

This recipe comes from our 28 Day Weight Loss Challenge and is very BUDGET FRIENDLY, coming in at just $1.90 per serve.

Get the egg and corn salsa recipe here.

3. Egg Cup Salad

Egg Salad Cups

Any salad combination can be used- the options are endless! Don’t throw away the egg yolks, they can be enjoyed as a separate snack, sprinkle over vegetables or spread over wholegrain toast.

Get the recipe for our Egg Salad Cups here!

4. Egg, bacon and kale salad

Bacon, Egg and Kale Salad

Bacon and eggs in a salad? Yes please! This delicious bacon, egg and kale salad makes for an easy lunch or dinner with a breakfast twist.

Get the recipe here.

5. Scrambled eggs with kale in miso broth

Scrambled Eggs with Kale in Miso Broth

It’s a simple budget friendly Japanese inspired breakfast broth that’s packed with protein to get your day started with a boost.

Get the recipe here.

6. Sweet Potato and Baked Egg Hash


290 calories per serve

Start your day with a healthy dose of vegetables and the goodness of egg. Perfect for those days when you know you need lots of energy.

Recipe here

7. Baked eggs with chorizo and beans

Protein packed baked eggs with chorizo and beans

If you haven’t been introduced to the idea of having breakfast-style meals for dinner, let this one be your first (here are some more breakfast for dinner ideas from other real mums).

With flavoursome chorizo, loads of veggies, and the protein of legumes, it’s such a satisfying dish.

 Get the recipe here.

8. Sweet Potato And Egg Brekkie Bites

Eating a BIG breakfast may help you burn DOUBLE the amount of calories

How good is a super quick and easy breakfast? How about a super quick and easy breakfast that’s both HEALTHY and can be eaten ON THE GO?  Even better!These delish Sweet Potato And Egg Brekkie Bites are the perfect ‘grab and go’ breakfast for those mornings when you need to get out of the house, pronto. They also make a fantastic, protein-packed snack.

Find the recipe for our Sweet Potato And Egg Brekkie Bites here.

9. Italian Style Egg Brekky

Italian Style Brekky

Are you stuck in a breakfast rut? Mix things up with this fast and flavoursome breakfast recipe. The anchovies in this egg dish add another flavour dimension but can be easily omitted if you prefer.
Just ten minutes and a handful of ingredients is all you need to make this healthy breakfast. Feel free to serve the breakfast with toast if you fancy it.
Get the recipe here.

10. Thai Style Vegetarian Satay Fried Rice With Egg

Satay Fried Rice

This delicious Thai fried rice recipe comes straight from the 28 Day Weight Loss Challenge and is one of our favourites here at Healthy Mummy HQ.

Some satay recipes are high in salt and sugar, but making it yourself means you can keep everything in check.

We love that you can use good old fashioned peanut butter to create such a healthy dish to rival the Thai take away.

Thai fried rice recipe 

Join the 28 Day Weight Loss Challenge for more healthy egg recipes

The 28 Day Weight Loss Challenge is full of budget and family-friendly recipes that will not only help you lose weight but also have your family eating healthy without blowing your household budget. With tips and advice on how to meal prep and plan on a budget for the whole family as well as workouts, you can do from home without any equipment you get access to everything you need to get healthy and stay that way.

Check out how this mum saves $10,000 on groceries with The Healthy Mummy 28 Day Weight Loss Challenge.

Join the 28 Day Weight Loss Challenge TODAY!


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