Eating for the Easter Holiday

A fun and healthy way to enjoy Easter is to hard boil & color eggs and then afterwards, these make a Easter1healthy snack or meal addition.

Benefits of Hard Boiled Eggs:

  1. Hard-boiled eggs make a quick snack if you are in a hurry or can be used to sneak protein into your salad at lunch.
  2. Adding hard-boiled eggs to your diet adds good fats to your body to keep your heart healthy.
  3. Carotenoid contains lutein and zeaxanthin, both help lower the risk of developing cataracts and help prevent macular degeneration.
  4. One egg contains 6 grams of high-quality protein and all nine essential amino acids.
  5. One egg yolk has about 300 micrograms of choline, a nutrient that helps regulate the brain, nervous system and cardiovascular system.
  6. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.
  7. Recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
  8. Eggs are one of the only foods that contain naturally occurring vitamin D.
  9. Eggs may prevent breast cancer. In one study, women who consumed at least six eggs per week lowered their risk of breast cancer by 44%.
  10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. 

Good Fats

Hard-boiled eggs provide good fats called monounsaturated and polyunsaturated fats. Replacing saturated and trans fats as much as possible with monounsaturated and polyunsaturated fats stabilizes your blood cholesterol levels and lowers your overall risk of heart disease. These heart-healthy fats also regulate insulin in your blood, which keeps your blood sugar within a healthy range, which is especially beneficial if you have type 2 diabetes. More than two thirds of the fat content of hard-boiled eggs comes from good fats.

High Protein

Hard-boiled eggs are naturally high in protein. You need protein to build muscle mass, but it also helps repair all tissues in your body and provides structure for cellular walls. Your diet should consist of 10%-35% protein or 50-175 grams for someone following a 2,000-calorie diet, according to the Dietary Guidelines for Americans 2010. One large hard-boiled egg provides more than 6 grams of protein.

Eye Health

Women need 700 micrograms of vitamin A each day and men require 900 micrograms. One large boiled egg supplies 74 micrograms. This vitamin is a component of a protein that absorbs light in your retinas, protects membranes around the cornea and lessens your risk of night blindness. In addition to keeping your eyes working properly, vitamin A also supports the health of your skin, teeth and bones. The nutrient plays a role in reproduction and breast-feeding as well.

Strong Bones

Hard-boiled eggs provide vitamin D to keep your bones and teeth strong. Vitamin D promotes the absorption of calcium and regulates calcium levels in your blood. This process ensures that your skeleton gets the calcium it needs for strength and structure. You need 600 international units of vitamin D each day, reports the Office of Dietary Supplements. You get about 45 IU’s of vitamin D from one large hard-boiled egg.

Healthy Metabolism/Source of Vitamin B12

One large boiled egg supplies 0.56 micrograms of the 2.4 micrograms of vitamin B12 you should consume each day. Vitamin B12, like other B vitamins, is essential for healthy metabolism. The nutrient helps your body turn the calories from your food into energy. Vitamin B12 plays an essential role in the function of your central nervous system as well. Because the vitamin is crucial for the formation of red blood cells, a vitamin B12 deficiency can lead to anemia.

Caloric Information

A large boiled egg contains 78 calories and 5 grams of fat, of which 1.5 grams are saturated. Boiled eggs are more nutritious than other types of eggs because they are cooked without oil or butter, which adds additional calories and fat to the finished product

Other healthy Easter Food Ideas:

Appetizers:

  • Deviled Eggs (replace mayo w/hummus or plain Greek yogurt)
  • Veggie Platter w/Dip (½ light mayo & ½ plain Greek yogurt & veggie soup mix)
  • Assorted Fruit Tray
  • Steamed Shrimp

Main Course:

  • Eat Steamed Vegetables
  • Roasted New Potatoes
  • Cauliflower Mash
  • Baked Ham or Chicken (seasoned with herbs & spices only, no glazes)

Dessert:

  • Berry Parfait (Layer no sugar added granola, Greek yogurt, & berries in a tall glass)
  • Glazed Angel Food Cake topped with fresh Fruit

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Just how bad is some of that candy?

 Candy Serving Size  Calories  Fat Carbohydrates
Wonka® SweeTARTS® Chicks, Ducks & Bunnies 10 pieces 50 calories 0 grams 12 grams
Jelly Beans 20 small pieces 83 calories 0 grams 20.6 grams
Easter Peeps®, Marshmallow Bunnies 4 pieces 130 calories 0 grams 33 grams
Hershey’s® Whoppers® Mini Robin Eggs® 20 pieces 145 calories 4.3 grams 26.4 grams
Cadbury® Crème Egg 1 piece 150 calories 6 grams 24 grams
Almond Joy® Egg 1 piece 150 calories 8 grams 19 grams
Snickers® Easter Egg 1 piece 160 calories 9 grams 18 grams
Cadbury® Caramilk Bunnies 4 pieces 170 calories 7 grams 24 grams
Reese’s® Reester Bunny® ¼ of the bunny 190 calories 10 grams 21 grams
Nestlé® Crunch® Chocolate Eggs 5 pieces 190 calories 10 grams 25 grams
Nestlé®  Butterfinger® Eggs 5 pieces 210 calories 11 grams 29 grams
Hershey’s® Miniatures
Assortment
5 pieces 210 calories 13 grams 25 grams
Hershey’s® Kisses® (milk chocolate) 10 pieces 224 calories 13.5 grams 28 grams
Russell Stover® Easter Traditions Solid Milk Chocolate Bunny 1 bunny 240 calories 14 grams 25 grams
M&M’s® Milk Chocolate 1.7-ounce package 240 calories 10 grams 34 grams
Dove® Milk Chocolate Eggs 6 eggs 240 calories 14 grams 26 grams
Fannie May® Yellow Buttercream Egg 1 piece 248 calories 8 grams 40 grams

*All nutritional information obtained from www.calorieking.com and www.myfitnesspal.com.

 

Easter2Here are some calorie-controlled portions of your favorite Easter candy:

If you’re trying to lose weight, keep your treats to 150 calories or below. If you’re maintaining your weight, stick to 200 calories. If you’ve got leftovers, portion out a few treats for the next couple of days, then get rid of the extras by donating them, bringing them to work or tossing them in the trash!

  • 2 Dark Chocolate Covered Peeps: 110 calories
  • 4 Peeps: 128 calories
  • 35 Jelly Belly jelly beans: 140 calories
  • 3 Tbsp of M&M’s Chocolate Candies Bunny Mix, Peanut: 154 calories
  • 3 Dark Chocolate Lindt Mini Gold Bunnies: 150 calories
  • Half of a 3.5 oz Lindt Dark Chocolate Bunny (regular size): 115 calories
  • 3 Reese’s Peanut Butter Cups Miniatures Pastels: 132 calories
  • 1 Reese’s Peanut Butter Egg: 180 calories
  • 10 Cadbury Mini Eggs: 158 calories
  • 1 Cadbury Creme Egg: 150 calories

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