Nothing says breakfast like bread and eggs. Both are healthy options for a well-balanced diet, and many breakfast recipes that include them are nutritious and can be made ahead of time. Bread and eggs are the perfect canvas for mixing in your favorite breakfast essentials.
A hearty staple for any diet, bread is just plain good to eat. But choose whole-grain bread over white bread whenever possible. Whole grains provide nutrients and vitamins as well as soluble fiber, which helps to lower cholesterol. Refined grains, like those found in white bread, have been stripped of important components for aesthetic and manufacturing purposes. Look for bread with 100 percent whole-grain flour as the first ingredient and with at least 2 grams of fiber per slice.
Eggs and Cholesterol
Eggs are inexpensive, low-calorie -- 72 per large egg -- and a quick source of protein. But, they can also be high in cholesterol. One large egg yolk has approximately 180 milligrams of cholesterol. The recommended intake of cholesterol is no more than 300 milligrams per day for healthy adults, and no more than 200 milligrams per day for those with diabetes, cardiovascular disease or a history of cholesterol problems. Removing the yolk from the egg and using only the whites reduces the amount of cholesterol to zero.
A strata is an excellent way to utilize bread and egg and pretty much any other breakfast ingredient you wish. A strata’s base is almost always egg and bread. They can be made ahead of time and refrigerated overnight, allowing the bread to soak up the egg and milk. To make a strata, place stale or slightly toasted whole grain bread in a casserole dish and pour over a mixture of eggs or egg whites and low-fat milk. Add lean turkey sausage, spinach, tomato, mushroom or even strawberries to boost the flavor.
Cooking Safely with Eggs
Always wash your hands after coming into contact with raw egg to reduce risk of salmonella poisoning. When purchasing eggs, make sure the cartons are refrigerated well and the eggs are clean and without cracks. Refrigerate right away and use within 3 to 4 weeks. Cook thoroughly until the white and the yolk are no longer runny.
- Harvard School of Public Health: The Nutrition Source Health Gains from Whole Grains
- MayoClinic.com: High Cholesterol: Are Chicken Eggs Good or Bad for My Cholesterol?
- US Food and Drug Administration: Playing It Safe With Eggs
- USDA National Nutrient Database: Eggs
- Woman's Day: What to Look for When Buying Bread