Health and Nutrition

According to the Canadian Food Guide, two eggs represent 1 serving from the meat or meat-substitute group.

Eggs are naturally nutritional. Each serving contains a good source of protein and nine essential amino acids.

A large egg contains 5 g of fat. Half of this fat is unsaturated (50%) and one-third (31%) is saturated fat. Eggs are not only a good source of energy but they also help the body to absorb liposoluble vitamins (A, D, E, K) and to produce hormones and biliary acids. Cholesterol is another type of fat which can be found in egg yolks. Recent research has shown that cholesterol (the type found in food) has little impact on people's health and that the best way of lowering blood cholesterol (that which can be found in blood) is to lower the consumption of saturated fat and trans fat. As a result, a diet containing eggs, dairy products, meat, and seafood (all of which contain cholesterol) can be part of a balanced diet.

Polyunsaturated fat:

Helps reduce blood cholesterol levels
In liquid state at room temperature

Is found in corn, soya, sunflower, and sesame oils one type of polyunsaturated fat is called Omega-3 fatty acid
Foods whose fat content is mostly polyunsaturated and Omega-3 are good dietary choices.

Did you know that Omega-3 fatty acids protect against heart disease and help in the brain development of infants?
Researchers are also trying to determine if they can also help reduce arthritic pain.

Mono-unsaturated fat:

Helps lower blood cholesterol levels
Is found in canola, olive, and peanut oils
A good choice to replace saturated fats

Saturated fats:

The main cause of increased blood cholesterol in your diet.
Solid at room temperature
Can be found in animal products such lard, meat, poultry, butter, and cheese

Palm and copra oils as well as margarine made from hydrogenated vegetable oils are mostly made up of saturated fats
You should eat less of this type of fat

Trans Fats:

The main cause of increased blood cholesterol in your diet.
Solid at room temperature

Can be found in animal products such lard, meat, poultry, butter, and cheese
Palm and copra oils as well as margarine made from hydrogenated vegetable oils are mostly made up of saturated fats
You should eat less of this type of fat

Trans Fats are not listed on food packaging even though they have the same effect as saturated fat. In order find out how much trans fat is found in a particular food, use the following procedure:
Step 1: Note the total amount of fatty acid per serving written on the package
Step 2: Add up the polyunsaturated, mono-unsaturated, and saturated fats
Step 3: Subtract the total from Step 2 from Step 1 and you have your answer!
The difference is equal to the amount of trans fats contained in any food serving.

Cholesterol: cholesterol is vital to life
The type of cholesterol found in foods has little effect on blood cholesterol.
Cholesterol is produced naturally by the body. It can also be found in certain foods such as liver, kidney, eggs, shrimp, and dairy products. Cholesterol is used among other things to sheath nerves, to maintain cell membranes, and to produce vitamin D, digestive sugars, and certain hormones.
Most of the cholesterol found in the body is produced by the liver; we get proportionately less from the food we eat.
Cholesterol from food has little effect on blood cholesterol in most people because, if too much cholesterol is eaten, the body
produces less and thus keeps a healthy balance.
Studies have shown that it is the excess fat in the diet and not food cholesterol which has the greater effect on blood cholesterol levels.

In order to keep a healthy blood cholesterol level, exercise regularly,eat less fatty foods, and eat more foods rich in fiber.
So-called "cholesterol-free" foods can contain high levels of fat.

Ref.: Faut-il couper dans le gras, Office canadien de commercialisation des oeufs.
Ref.: le cholestérol et vous, Office canadien de commercialisation des oeufs.

A large egg contains

Energy	71 cals (310 kilojoules)
Protein	6 g
Fat	4,5 g
Polyunsaturated	0,8 g
Mono-unsaturated	2,0 g
Saturated	1,5 g
Cholesterol	190 mg
Carbohydrates	0 g

Percentage of recommended daily intake of:

Vitamin A	9,5%
Vitamin D	13%
Vitamin E	5,5%
Thiamine	2,5%
Riboflavine	16%
Niacine	5,5%
Vitamin B6	4%
Folic acid	10,5%
Vitamin B12	25%
Pantothenic acid	9%
Calcium	2,5%
Phosphorus	8%
Magnesium	2%
Iron	5%
Zinc	6%

When you begin to feed your infant pureed meat, you should begin to include egg yolks which are a rich source of nutrition.
Wait until your child has reached the age of one before adding egg whites because some infants are allergic to egg white protein. Waiting one year will allow your child's immune system to develop and thus reduce the chance of allergic reaction.
Make sure that your child eats well-cooked eggs because the immune system is still not fully developed.

Ref.: Des oeufs pour votre bébé, Office canadien de commercialisation des oeufs.