Eggs
A lean protein source that is low in sodium and high in quality protein, making it a versatile option for DASH diet meals.
Nutritional Information
Calories 78 per 1 large egg (50g)
Sodium 62mg per 1 large egg (50g)
Potassium 69mg per 1 large egg (50g)
Fiber 0g per 1 large egg (50g)
Introduction
Eggs are a lean protein source that is low in sodium and high in quality protein, making them
a versatile option for DASH diet meals. With their quick cooking time and flexibility in
preparation, eggs can be enjoyed for breakfast, lunch, or dinner, providing a nutrient-dense
protein option for heart-healthy meals.
Health Benefits
- Naturally low in sodium
- High-quality protein source
- Contains essential vitamins including vitamin D and B12
- Provides nutrients that may contribute to overall wellness
- Part of a balanced diet
Preparation & Cooking
Eggs can be prepared in many ways to suit different meals and preferences. They can be scrambled
for a quick breakfast, poached or boiled for a simple preparation, or fried with minimal oil.
Eggs work well in omelets and frittatas with vegetables, can be hard-boiled for snacks or
salads, and are essential in many baking and cooking recipes. The versatility of eggs makes
them a valuable ingredient in DASH diet meal planning.
Storage
Fresh eggs must be refrigerated and should be stored in their original carton, where they will
keep for 3-5 weeks. Keep eggs refrigerated at all times and check the expiration date when
purchasing. Don't wash eggs until ready to use, as washing removes the protective coating.
When storing, keep eggs in the coldest part of the refrigerator, not in the door.
Cooking Tips
- Look for fresh eggs and check expiration date
- Consider cage-free or free-range options if preferred
- Check for any cracks before purchasing
- Eggs can be prepared quickly for meals
- Versatile ingredient for both breakfast and other meals