One egg a day? - and the rest of your diet is balanced and compensates for it?
Too much for what?
Stop sweating the small stuff if its not a real problem.
"Moderation in all things - including moderation" - B Franklin
From the University of Michigan Medical School:
"What are the recommended servings per day?
Optional: Average 1 per day
To date there is no established daily serving recommendation for eggs. They have been controversial in the past due to the high cholesterol content of the yolk. Recent findings suggest that dietary cholesterol has less impact on blood levels of cholesterol than intake of saturated fat or hydrogenated fat. As you will notice while reading this document, eggs are packed with nutrients and can be considered a healthy choice if eaten appropriately.
However, some people may be super-sensitive to dietary cholesterol and need to restrict consumption. Therefore, consistent with the National Cholesterol Education Program (NCEP), our recommendation for individuals with high cholesterol is to limit yolk consumption to 2 per week.
Why choose eggs?
Protein, Vitamin, and Mineral Content
Egg white protein quality is used as the gold standard for comparison with other proteins
Whole eggs offer almost every essential vitamin and mineral needed by humans, with the exception of vitamin C
Egg yolks contain an array of essential vitamins, such as vitamins A, D, E, and K which are not found in egg whites
Source of Carotenoids: Lutein and Zeaxanthin
One egg yolk, on average, contains significant amounts of the two carotenoids, lutein and zeaxanthin
Research shows that individuals who consume a greater number of foods rich in lutein and zeaxanthin have a lower risk for age related macular degeneration and heart disease ...
Nutrient Content of an Omega-3 Enriched Large Egg
Nutrient Whole Egg / Egg White/ Egg Yolk
Calories (kcal) 71/ 17/ 55
Protein (g) 6.30/ 3.60/ 2.70
Carbohydrate (g) 0.85/ 0.24 /0.61
Saturated Fat (g) 1.6/ 0/ 1.6
*Omega-3 Fatty Acids (mg) 100-200/ 0/ 100-200
Cholesterol (mg) 210/ 0/ 210
Folate (mcg) 26/ 1.0/ 25
Vitamin B12 (mcg) 0.36/ 0.03/ 0.33
Vitamin A (IU) 245/ 0/ 245
Vitamin D (IU) 18.26/ 0/ 18.26
Vitamin E (mg) 0.44/ 0/ 0.44
Vitamin K (mcg) 0.1/ 0/ 0.1
Choline (mg) 215.1/ 0.42/ 214.6
Calcium (mg) 24/ 2.0/ 22
Iron (mg) 0.49/ 0.03/ 0.46
Lutein + Zeaxanthin (mcg) 186/ 0/ 186 ...
Ideas for your eggs consumption
When cooking eggs, use canola or olive oil rather than using high saturated fats, such butter or margarine.
Hard cooked eggs are a great portable snack. Bring a few to work or to school.
Have an egg sandwich for lunch or dinner instead of higher fat meat choices.
Add hard cooked eggs to a salad to increase protein content.
Add a scrambled egg to veggie-fried rice.
Try an omelet with vegetables for a light, quick dinner.
Keep hard-cooked eggs in the refrigerator for no more than one week....
...Published by Monica Myklebust, MD, and Jenna Wunder, MPH, RD, at University of Michigan Integrative Medicine Clinical Services.... "