Omelet for Breakfast: Smoked Salmon, Spinach and Goat Cheese
This tasty omelet helps us start the day off right by providing you with a solid breakfast packed with protein and your first serving of vegetables of the day. This recipe, which is a variation of the omelets I often see on restaurant menus, is easy to make and delicious.
Protein and Vegetables to Start Your Day
This omelet provides 29 grams of protein and your first serving of vegetables for the day. When it is made with whole eggs, however, each serving also contains approximately 430 mg of cholesterol, which exceeds the amount recommended in the dietary guidelines from 2010.
Should I eat eggs?
In the Dietary Guidelines for Americans, 2015, the restriction on eggs was loosened, but it is probably still a good idea to watch how many egg yolks you eat each week, especially if you have high cholesterol or heart disease. (In case you are wondering, if you have heart disease, the American Heart Association recommended limit on egg yolks is no more than 2 per week.) Made with whole eggs, each serving also contains 7 grams of saturated fat.
If you are concerned about heart health, or have been told you have heart disease, you will want to swap out the whole eggs for egg whites or “no cholesterol” egg substitute. Eggs are a great source of many important vitamins and nutrients, but they do include around 185 mg of cholesterol per large egg. Egg whites are a good source of protein and don’t contain cholesterol or saturated fat.
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