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So Many Eggs — So Many Claims — How Do You Choose?

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It’s time to do some holiday baking. One essential ingredient of most baked goods is:  eggs.  Needless to say, the fragile little power packages enclosed by brown, white, and sometimes blue shells are key players for breakfast, lunch, or dinner, too.

When you shop for eggs there are a slew of different egg cartons – most of which sport all kinds of claims about nutrients and the personal space of the hens plastered front and center.

The dilemma: how to choose.  I would love my eggs to come from happy chickens that run around in lots of space  (like my Grandmother’s chicken coop that came with individual wooden nests for each chicken and a large outdoor pen).  I don’t know how to tell if hens are happy since they don’t smile, but I guess if they are sheltered, fed, have space to roam and lay lots of eggs they might qualify.

Egg Nutrition

One large egg has 72 calories, 16 in the white, 54 in the yolk.  Each has 6.3 grams of protein, 3.6 in the white, 2.7 in the yolk.  There are 5 grams of fat, 4.5 of which are in the yolk.  1.6 grams is saturated fat – all of which is in the yolk.  There are 212 mg of cholesterol, 210 of which are in the yolk.  (There’s the answer to egg white omelettes). There are a whole bunch of vitamins and minerals in these little powerhouses, a lot of which  — but not all — reside in the yolk.

The Claims On The Carton

The following information is from a Nutrition Action Healthletter Safe-Food Report.

Verified Or Certified Claims You Can Trust:

  • USDA Organic means that the hens have to be uncaged inside barns or warehouses and have to have an unspecified amount of outdoor access.  They have to be fed a vegetarian organic diet free of antibiotics and pesticides and can’t have had any antibiotics after they were three days old.  Beak cutting (trimmed beaks prevent the chickens from harming each other) is permitted.
  • American Humane Certified means that the hens can be confined in cages or they can be cage free.  Their beaks can be cut.
  • Animal Welfare Approved means that the hens are raised by independent family farmers and in flocks of no more than 500 birds that spend their adult lives outside.  They aren’t fed any animal byproducts and their beaks can’t be cut.  Their eggs can be found at farmers markets and restaurants.
  • Certified Humane means that the hens must be uncaged inside barns or warehouses but can also be kept indoors all the time.  Beak cutting is okay.
  • United Egg Producers Certified means that the producer must meet minimum voluntary industry standards which, according to the Humane Society, “permits routine cruel and inhumane factory farm practices.”

Claims That Have Not Been Certified By An Organic Or Animal Welfare Organization (aka the companies make the claim – can you trust them???)

  • Raised Without Antibiotics should mean that the hens haven’t been fed antibiotics at any time and if the hen was sick and given them, this claim cannot be used for her eggs.  FYI:  Routine use of antibiotics for hens is illegal.
  • Cage Free means that the hens live outside of battery cages in warehouses or barns but they usually don’t have outdoor access.  They typically have two to three times more space than their caged brethren.
  • Free Range or Free Roaming hens are cage free with some outdoor access although there are not requirements for how much or what kind of access.
  • Pasture Raised or Pastured hens romp for at least some time outside foraging for bugs and vegetation.

Then There Are The Nutrient Claims

Because caged and cage free hens usually eat the same diet based on corn there’s no nutritional difference in their eggs.  However, some egg producers supplement their hens’ diet with ingredients that they claim produce an increased nutrient value in the egg (like Vitamin E).  Always check the Nutrition Facts label for specifics rather than just trusting the claim.

Then there are the Omega 3 claims.  The three kinds of Omega 3 fats are DHA, EPA, and ALA.  The first two help reduce heart attack risk, lower blood triglyceride levels, and are very important components of your brain cells and retinas.  Their most plentiful source is fatty fish like salmon.

The third kind of Omega 3, ALA, doesn’t protect your heart as much as the other two.  Most of us get ALA thorough foods made with vegetable oils.

The Hoodwink

Here’s a heads-up:  The FDA has banned omega 3 claims on eggs but egg producers still make the claims.  Read on.

An egg typically has about 25mg of DHA and 25mg of ALA.  If the carton boasts that the eggs have omega 3s but doesn’t specify how much – or – if it says that there are 50mg of omega 3s per egg, chances are it’s just an ordinary egg with the naturally occurring amount of omega 3s and a leading claim.

Some companies supplement their hens’ feed with things like algae or fish meal which can boost the DHA in each yolk to about 100mg.  Adding canola oil or flaxseed to the feed can boost ALA to around 350mg.

If the carton claim is that the eggs have 300mg or more of omega 3s most of it is probably ALA and not the more desirable DHA or EPA.

What Do You Get When You Buy A Low Calorie Or Reduced Fat Product?

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What does low fat or reduced calorie really mean?

With the holidays rapidly approaching many of us are starting to scan recipes and plan menus – which means grocery shopping.  It also means trying to balance out the excess calories from holiday meals with some “lighter” fare – which also may mean grocery shopping.

Walk down the aisle – just about any aisle – in the supermarket and the labels on packages are plastered with claims of low fat, no fat, low this, low that, and extra lean.

What a dilemma!  Sounds great, all of this reduced fat and light or “lite” food – but what does it really mean?  Does light mean that the butternut squash soup is light as a feather or that it is lighter than the pea soup?  Does reduced calorie mean that the chocolate mousse has half the calories of the “regular” mousse or that it’s ten calories less?

Unfortunately, the answers are not always what they seem to be.  For instance, according to the FDA, a food is allowed to be labeled fat free if a serving contains less than 0.5 grams of fat.  So, something could have 0.4 grams of fat and still be called fat free.

Be Aware Of Definitions – And Check The Nutrition Labels

Definitions of Some Common Terms Used On Food Packages

  • Fat-free = less than 0.5 grams of fat per serving, with no added fat or oil.
  • Low fat = 3 grams or less of fat per serving.
  • Less fat = 25% or less fat than the comparison food.
  • Saturated fat free = Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving.
  • Cholesterol-free = less than 2 mg of cholesterol per serving and 2 grams or less of saturated fat per serving.
  • Low cholesterol = 20 mg or less of cholesterol per serving and 2 grams or less of  saturated fat per serving.
  • Reduced calorie = at least 25% fewer calories per serving than the comparison food (the “regular” version of the same food).
  • Low calorie = 40 calories or less per serving.
  • Extra lean = less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per 100 gram serving of meat, poultry, or seafood.
  • Lean = less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per 100 gram serving of meat, poultry, or seafood.
  • Light (fat) = 50% or less of the fat in the comparison food.
  • Light (calories) = one-third fewer calories than the comparison food.
  • High fiber = 5 grams or more fiber per serving.
  • Sugar-free = less than 0.5 grams of sugar per serving.
  • Sodium-free (salt-free) = less than 5 mg of sodium per serving.
  • Low sodium = 140 mg or less per serving.
  • Very low sodium = 35 mg or less per serving.

It’s a good idea to read labels, know what you’re getting,  and choose wisely.

Are There Veggies In Your Veggie Burger?

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I had a Portobello mushroom burger the other day.  The burger was a whole Portobello cap – not ground up stuff that always leaves me wondering what exactly is making up the brown burger shaped thing that I’m eating.

Don’t get me wrong – I like veggie burgers – I just don’t like unidentified mixtures described as a veggie burger.  That could mean a whole range of ground up veggies – perhaps the ones left over from last evening’s dinner.  It could also mean almost no veggies and a whole lot of fillers and non-meat protein additives to give the burger some bulk and to make the patty stick together.

Veggie Burgers Are Everywhere

You can find veggie burgers everywhere – Burger King has a BK Veggie Burger and the frozen food aisle is loaded with them.  But are they healthier than a hamburger or turkey burger?

A regular, not a whopper, monster, or even a large size hamburger eats up a big chunk of the  recommended daily limit of 15 to 30 grams of saturated fat (depending on caloric intake).  Most veggie burgers have none to one gram of saturated fat – without the bun, cheese, mayo, etc.

Most veggie burgers weigh 2.5 ounces and have 70 to 170 calories. A “standard” meat patty is three ounces after cooking (a quarter pound of uncooked ground beef yields a 3 ounce burger). A patty made from ¼ pound of ground chuck has 193 calories, 12 g of fat (4 saturated).  Obviously, the size of the burger and the type and leanness of the meat affects its nutrition content.

Why Eat A Veggie Burger?

Some people eat veggie burgers rather than traditional hamburgers to cut calories and saturated fat, to boost their dietary fiber intake, to cut back on red meat, or for the convenience of being able to cook a frozen veggie burger in a couple of minutes.

BUT — know what you’re eating.  Shockingly, not all veggie burgers are mostly veggies.  The ones with more soy and some oil produce a more burger like texture and the ones with more grains and vegetables are less meat-like.  However, based on the ingredient lists shown below – you should question how many vegetables you are getting.

Where’s The Veggies?

Boca Burger: 120 calories, 5g fat (1.5 saturated), 380 mg sodium, 6g cars, 5g fiber, 14g protein

  • Ingredients: water, soy protein concentrate, reduced fat cheddar cheese (pasteurized part-skim milk, cheese culture, slat (no typo this is from their website), enzymes, annatto (color), vitamin A palmitate, wheat gluten, corn oil, contains less than 2% of methylcellulose, hydrolyzed corn protein, wheat gluten and soy protein, slat, caramel color, cheese powder (cheddar cheese, milk, cheese culture, salt, enzymes), cream, salt, sodium phosphate, lactic acid, dried onions, yeast extract, natural flavor (non-meat), sesame oil, disodium guanylate, disodium inosinate, browned in corn oil.

Boca Grilled Vegetable Patty: 80 calories, 1g fat, 300mg sodium, 7g carbs, 4g fiber, 12g protein

  • Ingredients: water, soy protein concentrate, red bell peppers, corn succhini, green bell peppers, onions, wheat gluten, contains less than 2% of asiago cheese (pasteurized part-skim milk, cheese culture, salt, enzymes, potassium sorbate as a preservative, low-moisture part skim mozzarella cheese (cultured pasteurized part-skim milk, salt, enzymes), dried garlic, methylcellulose, salt, caramel color, dried onions, autolyzed yeast extra ct, natural flavor (non-meat), spice, dextrose

MorningStar Farms Grillers Vegan Veggie Burgers: 100 calories, 2.5g fat, 4g fiber, 12g protein  (from website, I couldn’t find sodium count)

  • Ingredients: water, textured soy protein concentrate, corn oil, contains two percent or less of autolyzed yeast extract, vegetable gum, natural flavors from vegetable sources, maltodextrin, soy fiber, salt, carrageenan, potato starch, onion powder, caramel color, disodium inosinate, disodium guanylate, konjac flour, sunflower oil, sesame seed oil, soy sauce (water, soybeans, wheat, salt), concentrated onion juice, ascorbic acid, vinegar powder, citric acid, aspartic acid, modified corn starch, malic acid, succinic acid, tartaric acid, lactic acid, wheat flour, soy lecithin

BK Veggie Burger (as described on their website):  A Morningstar Farms Garden Veggie Patty, garden crisp vegetables, whole grains, and spices all topped with lettuce, red ripe tomatoes, ketchup, creamy mayo, served on a sesame seed bun

  • Nutrition: 400 calories, 16g fat (2.5 saturated), 1020 mg sodium, 43g carbs (8 sugar), 22g protein

BK Hamburger: flame-broiled beef patty, crunchy pickles, yellow mustard, ketchup, sesame seed bun.

  • Nutrition: 260 calories, 10g fat (4 saturated), 490 mg sodium, 27g carbs (6g sugar), 13g protein

Enough said!!!  Come back on Friday for some choices for veggie burgers with a few more veggies in the mix!

Are you Eating Sugar When You Think You Aren’t?

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What Are Carbohydrates?

They are the sugars, starches, and fiber we eat. Carbohydrates (carbs for short) are carbon dioxide combined with water and,  except for fiber, are transformed by your body into blood sugar, mostly glucose,  the body’s basic fuel.

An enormous number of foods contain carbs. They’re the main energy source for your body and the main source of calories in just about every culture’s diet. They have four calories per gram, the same as protein. Fat has nine calories per gram.

Which Foods Are High In Carbs?

Which of these foods contain lots of carbs:  fruit juice, table sugar, nonfat milk, bananas, blueberries, hamburger buns, multi-grain bread, pumpkin pie, popcorn, scones, corn, Hershey’s kisses, honey, sweet potatoes? If you chose them all, bingo!

Does It Matter What Kind Of Carbs You Eat?

Yes and no.  Yes for nutrition, no for calories because regardless of the source, the calories per gram are the same whether they come from chocolate or oranges.   Since most carbs are broken down into glucose does it really matter which kind you eat?  Or, said another way, is the energy in a teaspoonful of sugar (does it really help the medicine go down?) any better or worse than the same amount of carbs in peas, potatoes, or pepsi?

If You’re Looking For A Simple Answer – It’s Complex

Most carbs come from plant based foods:  fruit, veggies, grains, and legumes (lentils, peas, beans, peanuts). The only animal based foods with lots of carbs are dairy products.

The Two Basic Types Of Carbohydrates

Simple carbohydrates are sugars like the glucose and fructose in fruit and some veggies; the lactose in milk; and the sucrose from cane or beet sugar.  Table sugar is pure sucrose. Sugars added to many processed foods such as soda and baked goods account for a large portion of the simple carbs we eat and are the main reason that sugar makes up 16% of all calories Americans consume (it was 11% twenty years ago.) A third of the added sugar that we eat comes from soda.


Complex carbohydrates are chains of simple sugars.  They are primarily starches and the fiber found in plant foods. Foods rich in complex carbs include things like grains and grain products (bread, pasta), beans, potatoes, and corn.

Simple Or Complex – Which Is Preferable?

The answer isn’t totally straight forward.  A lot of foods high in sugar, especially the ones with added sugars, qualify as “empty calories,” or foods that have lots of calories and few nutrients. Complex carbs usually carry along a suitcase filled with nutritional extras. Dairy products and fruit both contain simple carbs, but because of the other nutrients they contain they play an important part in a healthy diet.

When you choose carbohydrate foods, pick the ones with complex carbs. Try to eat  fruit and veggies with fiber — the fruit is better than the juice. Whole grains (think brown rice instead of white, multi-grain bread instead of sandwich buns) are more nutritious than refined grains because they still have the bran and the germ, parts often removed in refined grains. Because of this they are digested more slowly and have a more even effect on your blood sugar.

Because of their fiber content, the same is true for vegetables and beans.  Refined carbs or simple sugars are digested rapidly and often cause your blood sugar to spike, or elevate quickly, and then drop  — which can leave you feeling tired, irritable — and craving more sugar to get your blood sugar levels back up again.

The Original Jack O’Lantern Wasn’t A Pumpkin

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And It Comes With A Great Story

Have you carved and cut your pumpkin and created your own original jack O’Lantern?  Some carved pumpkins, as you can see in these photos taken at Chelsea Market in New York City, are works of art. Abingdon Square Park in Greenwich Village hosts a Halloween Jack O’Lantern contest and the little pocket park is filled with glowing pumpkins with faces of all kinds and a variety of senses of humors.

But … What Was The Original Jack O’Lantern?

The Jack O’Lantern stems from a legend that goes back hundreds of years in Irish history. One version of the story is that a miserable old drunk named Stingy Jack, who liked to play tricks on his family, friends, and even the Devil, tricked the Devil into climbing up an apple tree and then put crosses around its trunk so the Devil couldn’t get down. Stingy Jack then told the Devil that if he promised not to take his soul when he died he would remove the crosses and let the Devil down.

When Jack died he was told by Saint Peter at the pearly gates of Heaven that he was mean and cruel and had led a miserable and worthless life so he couldn’t enter Heaven. He went down to Hell but the Devil kept his promise and wouldn’t take him in.  Jack was scared and with nowhere to go had to wander around in the darkness between Heaven and Hell. He asked the Devil how he could leave without light to see.  To help him light his way the Devil threw him an ember from the flames of Hell. One of Jack’s favorite foods, which he always had when he could steal one, was a turnip.  He put the ember into a hollowed out turnip and from that day on Stingy Jack, without a resting place, roamed the earth lighting his way with his “Jack O’Lantern.”

All Hallows Eve

Halloween, or the Hallow E’en as it is called in Ireland and Scotland, is short for All Hallows Eve, or the night before All Hallows. “Hallow” is a word of Germanic origin that means “holy” in Old English, All Hallows is now called All Saints in modern English, “saint” being a synonym for “hallow” with Old French and ultimately Latin roots.

Samhain was the last day of the Celtic calendar and was a Pagan harvest festival that honored the dead celebrated on October 31st. All Hallows and Samhain became fatefully intertwined in the 9th century when Pope Gregory IV officially assigned the solemnity of All Hallows (previously celebrated in April by Celtic Christians and May by Italian Christians) to November 1st on the universal church calendar to match the custom of the Frankish King of Aquitaine, Louis the Pious, who had been crowned Holy Roman Emperor.

On All Hallows Eve the Irish made Jack O’Lanterns by hollowing out turnips, rutabagas, gourds, potatoes, and beets and putting lights in them to keep away both the evil spirits and Stingy Jack.  In the 1800’s when Irish immigrants came to America they discovered that pumpkins were bigger and easier to carve, and pumpkins became our Jack O’Lanterns.

Think About Eating Your Pumpkin, Too

Jumping from legend to fact:  pumpkins are Cucurbitaceae, a family of vegetables that includes cucumbers and melons. They are fat free and can be baked, steamed, or canned.

One cup has about 30 calories and is high in vitamin C, potassium, and dietary fiber and has other nutrients like folate, manganese, and omega 3′s.  Pumpkin is filled with the anti-oxidant beta-carotene which gives it a rich orange hue. It is very versatile and can be added to baked goods and blended with many foods. Pumpkin seeds are delicious, too.  They are a good source of iron, copper, and zinc and a quarter cup naturally adds minerals to your healthy diet.  One cautionary note:  pumpkin is low in calories, pumpkin seeds are not.