Eggs are one of the most efficient nutrient sources out there. A single egg is packed with protein, healthy fats, antioxidants, minerals, and a slew of B vitamins.

But eggs do also come with saturated fat, which many people in the U.S. should be limiting because it has been linked to heart health issues, as TODAY.com explained previously.

And it is not just about eggs, dietitians say. How you cook them and the other ingredients you add to your dish can effect on the overall nutrient balance.

So, if you want to eat eggs often or even daily, it is important to think about how you cook them.

Cook Your Eggs in a Healthy Way so You Can Eat Them Every Day

These days, experts agree that an egg a day is fine for most people.

But for those who need to watch their saturated fat intake, it makes sense to limit the amount of egg yolks they eat.

At the same time, the yolk also provides some protein, healthy fat and fat-soluble vitamins, including vitamin A and vitamin D, along with antioxidants. Plus, the yolk is delicious!

To get the flavor and nutrients of the yolk without as much saturated fat, registered dietitian Grace Derocha told TODAY.com previously that she sometimes recommends her clients eat two egg whites with one egg yolk.

Why It Matters

Both egg yolk and whites have their benefits.

You will find protein in the yolk and whites, but the yolk holds all the fat in the egg — including both the healthy unsaturated fats and less healthy saturated fats along with dietary cholesterol.

So, while the yolks do provide some healthy nutrients, experts often recommend eating a diet heavier on egg whites than whole eggs.

Splitting the difference by having two whites with one yolk allows you to get the best of both worlds: lots of protein, rich flavor from the yolk and not too much saturated fat.

How to Get Started

To maximize flavor, protein and healthy nutrients in your eggs while keeping saturated fat in check, dietitians recommend having two egg whites with one egg yolk.

But you should also think about the way you cook your eggs and the other ingredients you add. When possible, try to boost the fiber, vitamins, and minerals in your meal by adding plant foods like vegetables and beans to your eggs. And opt for a small amount of healthy added fat like olive oil.

For example, eggs scrambled in a little olive oil with leftover roasted veggies are a healthier choice than eggs fried in butter and served on white bread with a slice of cheese.

Baking, poaching, or hard-boiling your eggs also allows you to cook them without adding much (if any) extra fat, Derocha noted.

Try these healthy egg dishes to start your day off right:

• Easy Egg Bites
• Dylan Dreyer’s Breakfast Delight Wraps
• Quick Baked Eggs with Avocado and Tomato

And, if you are in the mood for a different high-protein breakfast, oatmeal and Greek yogurt are great, versatile options.

SOURCE:

TODAY, Sarah Jacoby, Health Reporter