Cholesterol in eggs?

Hello everyone!
During a lunch in school, my co-teacher notice that one of our friend who is pregnant is fun with eating boiled eggs….she was advised not to eat too much egg because it contain cholesterol! So I made a research on the internet if this is true…..and I want to share with everyone this information that I had read!

CHOLESTEROL
Studies have now been published that turn historical medical recommendations to avoid eggs upside down. Although a single egg yolk contains 200 milligrams of cholesterol, recent studies show that eating eggs doesn't necessarily cause cholesterol in the bloodstream to skyrocket. According to the publishers of The New England Journal of Medicine, "these findings have led doctors to give the okay for most healthy Americans to eat up to four eggs a week."
Now in a study published in the April 21 Journal of the American Medical Association, Harvard Medical School researchers categorized the egg-eating habits of almost 38,000 male health professionals and 80,000 female nurses; and found low consumption at one egg per week and high at one or more eggs per day. Researchers also tracked the associated occurrence of heart attacks, stroke, and other types of cardiovascular disease in the male group for eight years and in the female group for fourteen years. They found no connection between egg consumption and heart disease. Even after adjusting for factors such as age, weight, high-fat food intake, smoking, high blood pressure, and family history of heart problems no statistical correlation was identifiable between egg eating and heart disease.
Eggs are no longer implicated in problems with LDL (bad cholesterol) and in fact help the body to balance good and bad cholesterol. This balance is important because cholesterol forms part of all our organs, including the heart and brain. All sex hormones are manufactured by the body from cholesterol. Adequate cholesterol is absolutely necessary for maintaining mental and sexual function during aging.

Fats

Fats are important for a healthy diet and it is important to choose them wisely while allowing yourself small indulgences. Fats supply energy and essential fatty acids and serve as a carrier for the absorption of the fat-soluble vitamins A, D, E, and K and carotenoids. Fats serve as building blocks of membranes and play a key regulatory role in numerous biological functions.

Healthier fats include unsaturated fats from vegetable sources such as olive oil, nuts and seeds. Although these fats are healthier, it is important to practice portion control as fats are higher in calories than protein and carbohydrates (1 gram of fat has 9 calories while 1 gram of protein or of carbohydrates has 4 calories). High intake of saturated fats, trans fats, and cholesterol increases the risk of unhealthy blood lipid levels, which, in turn, may increase the risk of coronary heart disease


The government recommends limiting saturated and trans fats. Many solid fats are high in saturated fats, such as butter, fat from meats (like beef, chicken and pork), shortening (from non-vegetable sources), coconut oil, and palm oil. Trans fats occur naturally in these same fats, and are also in partially hydrogenated margarines and many fried foods. Read food labels for margarine and baked foods to see if they are low or free from trans fats.

If you are trying to lower fat in your diet, look for foods labeled 'Fat Free' or 'Low in Fat'. Fat Free foods have less than half a gram of fat per serving and Low Fat foods have less than 3 grams of fat per serving.

Why Do We Need Fat?

Dietary fat helps a kid's body grow and develop like it should. Fats fuel the body and help absorb some vitamins. They also are the building blocks of hormones and they insulate nervous system tissue in the body.

So fat is not the enemy, but you'll want to choose the right amount — and the right kind — of fat. If you're getting most of your fat from lean meats, fish, and heart-healthy oils, you've already made fat your friend!

Some Recommendations:

• Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

Here's a sample menu to help you reach that goal. It includes a peanut butter and jelly sandwich, milk, and an apple. The peanut butter is high in fat, but it's a nutritious food and the overall total from the whole meal is about 30% from fat.

• Two slices of bread = 13% fat (30 of 230 calories from fat)
• Two tablespoons of peanut butter = 75% fat (140 of 190 calories from fat)
• One tablespoon of jelly = 0% fat (0 of 50 calories from fat)
• One cup of 1% milk = 18 % (20 of 110 calories from fat)
• Apple = 0% (0 of 80 calories from fat)

Total = 29% fat (190 of 660 calories from fat)

• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

Carbo

Carbohydrates

Carbohydrates, along with fats and protein, are one of the three main classes of food. Carbohydrates are organic compounds consisting mainly of sugars, starches and fiber. Carbohydrates contain carbon, oxygen and hydrogen.
Carbohydrate monomers are called monosaccharides e.g. glucose and fructose.


Plants make carbohydrates during photosynthesis and store them as any of the saccharides (sugars). They are used primarily for energy in the body. If carbohydrate isn't used in short order, it is stored. A certain amount can be stored in the liver and muscles as glycogen, and the rest is stored as fat. Carbohydrate polymers e.g. starch, glycogen and cellulose are formed from many monomers joined by glycosidic bonds. Unlike protein and essential fats, our bodies can get along without dietary carbohydrate if needed

Except for the carbohydrates like fiber that aren't broken down into glucose before they get to the colon, all carbs end up as sugar. Starches, or complex carbohydrates, are just longer strings of sugar.

Grain foods are an easy way to ensure you meet your carbohydrate needs. The 2005 Dietary Guidelines and Food Guide Pyramid recommend adults have at least six servings of grains a day. One serving of grains can be:1 slice of bread1 cup of ready-to-eat cereal ½ cup of cooked rice or pastaAt least half of your total daily grains should come from whole grains.

Misconception: Starches (complex carbohydrates) are broken down slowly in our bodies.

Not true. The vast majority of the carbs in the grocery store are rapidly digested. This is because the food manufacturers have kindly begun the process for us, by grinding grains into flour, refining grains and sugar, puffing rice and making it into rice cakes, etc. Whole wheat flour is almost as glycemic is white flour (though it is much more nutritious).

Carbohydrates Health Article

Carbohydrates are one of the main dietary components. This category of foods includes sugars, starches, and fiber.

Alternative Names
Starches; Simple sugars; Sugars; Complex carbohydrates; Diet - carbohydrates; Simple carbohydrates
Function
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body.

Food Sources
Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars while complex carbohydrates have three or more.
Examples of single sugars from foods include fructose (found in fruits) and galactose (found in milk products). Double sugars include lactose (found in dairy), maltose (found in certain vegetables and in beer), and sucrose (table sugar). Honey is also a double sugar, but unlike table sugar, contains a small amount of vitamins and minerals. (NOTE: Honey should not be given to children younger than 1 year old.)
Complex carbohydrates, often referred to as "starchy" foods, include:
Whole grain breads and cereals
Starchy vegetables
Legumes Simple carbohydrates that contain vitamins and minerals occur naturally in:
Fruits
Milk and milk products
VegetablesSimple carbohydrates are also found in processed and refined sugars such as:
Candy
Table sugar
Syrups (not including natural syrups such as maple)
Regular (non-diet) carbonated beverages, such as sodaRefined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain. Also, many refined foods, such as white flour, sugar, and polished rice, lack B vitamins and other important nutrients unless they are marked "enriched." It is healthiest to obtain carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.

Side Effects
Excessive carbohydrates can cause an increase in the total caloric intake, causing obesity.
Deficient carbohydrates can cause a lack of calories (malnutrition), or excessive intake of fats to make up the calories

Recommendations

For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber.
Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit such sugars.
To increase complex carbohydrates and healthy nutrients:
Eat more fruits and vegetables.
Eat more whole grains, rice, breads, and cereals.
Eat more legumes (beans, lentils, and dried peas).Here are recommended serving sizes for foods high in carbohydrates:
Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice
Fruits: 1 medium size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
Breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
Dairy: 1 cup of skim or lowfat milk
For information about how many servings are recommended see the food guide pyramid.
Here is a sample 2,000 Calorie menu of which 50-60% of the total calories are from carbohydrates.

Breakfast
1 cup of raspberries
1 1/2 cups of unsweetened cereal, with 1/2 sliced banana
1 cup of skim milk
1 slice of whole wheat toast
1 teaspoon of margarine
1 teaspoon of jelly
coffee or tea

Lunch
turkey pita pocket sandwich (2 slices of whole wheat pita bread, 3 ounces of lean turkey breast )
1/2 cup of shredded lettuce
1/2 cup of diced tomatoes
1/2 cup of green peppers
1 tablespoon of salad dressing
1 cup of skim milk
2 fresh, medium-sized peaches

Dinner
4 ounces of broiled salmon with 3 tablespoons of lemon juice, sprinkled with paprika
1 cup of pasta
1 dinner roll
6 steamed broccoli stalks with black pepper
salad:
1 cup lettuce
1/4 cup of sliced mushrooms
1/2 cup of sliced tomatoes
1/2 cup of sliced carrots
1 tablespoon of salad dressing
1/2 cup frozen unsweetened strawberries, sweetened with 1 teaspoon of sugar
1-inch slice of angel food cake
1 cup of skim milk

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