Egg-cellent

Eggs are so incredible because of its economical high quality protein, vitamins and minerals. Eggs contain the carotenoids lutein and zeaxanthin, which are important for healthy vision. They also contain naturally occurring vitamin D, which is important for building strong bone and teeth along with calcium. Health experts no longer consider it necessary to limit eggs to three times a week among healthy people. The Department of Health maintains its recommendation to limit cholesterol to 300 mg a day.
There are many types of eggs in the market in addition to the classic white shell eggs.
· Omega-3 enriched
Omega-3 enriched eggs are developed by adding a plant source of omega-3 fatty acids, such as flaxseed, to the laying hen’s feed. These eggs are not lower in cholesterol.
· Brown eggs.
Eggshell’s color depends on hens’ genetics. It does not influence nutritional value.
· Free-range or free-run eggs.
Free-range chickens have access to outdoor runs. Free-run hens roam in open-concept barns with nests and perches.
· Organic eggs.
These hens are fed rations grown without pesticides, fungicides, herbicides or commercial fertilizer. The hens are not fed hormones.
Color of the yolk. Egg yolk color varies according to the hen’s feed. Wheat-fed hen’s egg yolks are lighter than a hen fed corn or greens.
Freshness. A fresh egg will sink in water. An older egg will float because the size of the air cell increases with age. When you purchase eggs, look at the date on the carton for the freshest eggs.
Eggs are one of the convenient healthy foods. If you’re in a hurry in the morning, a hard boiled egg is good to go.

Bean-ifcial

Beans are a super food with a unique combination of protein, fiber, vitamins and minerals. Beans contain significance of protein with no saturated fat and cholesterol. This makes beans a great choice for vegetarians and people trying to limit the high fat meat products. Beans are excellent sources of fiber. Half a cup of cooked dried beans provides 20% or more of your daily fiber needs. Fiber has many benefits such as filling you up after a meal, maintaining the blood sugar level, and lowering the “bad” LDL cholesterol level. Beans are good sources of vitamins and minerals such as folate, potassium, iron and magnesium. Research has shown that diet including beans may reduce the risk of heart disease and certain cancers. Folate is especially important for heart health as well as prevention of birth defects.
Getting 3 Cups a Week
Adults are encouraged to eat three cups of beans a week. Count beans as a vegetable or as a meat serving. One-half cup of cooked dried bean is equivalent to 2 ounces of meat or 1/2 cup of vegetable serving. These little beans are delicious anytime of the year. Try some when they are featured on your menu.