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How to Prepare Eggs when Counting Calories

So you are watching what you eat, like millions of other people. And the most important meal of your day is breakfast, as it will provide your body with some fuel to get going. One of the smartest things you can eat is eggs.

Eggs are loaded with nutrition and protein. They are filling, satisfying and affordable. Even better, they are easy to make.

The key is to make sure you do not use too much oil or butter when making your eggs. You also do not want to load them with too much cheese or bacon.

Below are a few suggestions for how to prepare eggs when counting calories.

* Make on omelet using one complete egg and two egg whites

Egg whites are popular, as they contain some protein and fewer calories than the yolk. However, do not make the mistake of preparing only egg-white omelets. Most of the egg’s nutrients are found in the yolk.

So a good compromise is to make an omelet using one full egg and two egg whites. Then stuff your omelet with fresh vegetables such as diced tomatoes, mushrooms, broccoli and red pepper. That way, you are adding even more nutrients to your dish.

* Make scrambled eggs with one complete egg and Egg Beaters

One trick to get more bang for your buck when it comes to scrambled eggs is as follows: Combine one complete egg with a quarter cup of Egg Beaters.

This combination will enable you to have more to work with, and your calories will stay reasonably low. In fact, an egg usually has around 70 calories. And a quarter cup of egg substitute like Egg Beaters has around 35 calories.

When scrambling your eggs, use an oil spray like Pam on a nonstick pan. However, use the spray sparingly so as not to add a lot of calories.

If you want to add some cheddar cheese to your eggs, no problem! Just be sure to measure your quantity so as to avoid adding too many calories. You can also choose to use 2-percent shredded cheddar cheese, which provides plenty of flavor with fewer calories and less fat. The fat-free cheese is not recommended, as it has far less flavor.

* Make hard-boiled eggs to go with your toast

Hard-boiled eggs are pure, loaded in protein and delicious. They key to making them is to put your eggs in a pan with water, and then bring to a boil. If you add the eggs after bringing the water to a boil, their shells may crack.

Be sure to let the eggs boil for about 10 minutes. Then put in ice cold water for about five minutes. This step makes peeling the shell easier. Add a dash of salt, pepper or paprika to your hard-boiled egg, and you are good to go.

Eating eggs as a part of your diet is a smart thing to do. Just be careful about ordering them at diners or fast-food places. Out-to-eat eggs may contain all kinds of hidden fats and oils, which can sabotage your efforts to count calories.