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Nutrition Questions & Answers American Institute for Cancer Research The Eggs – Salmon Connection By Karen Collins, MS, RD, CDN American Institute for Cancer Research Q: Is it true that some eggs have the same healthy type of fat found in salmon? A: Yes. The type of fat chickens are fed affects the type of fat in their eggs. Several brands of eggs are available from hens given a diet that includes ground flaxseed, a source of omega-3 fat. Compared to a traditional egg that has essentially no omega-3 fat, these eggs may have about 0.4 grams of omega-3 fat each. That amount is similar to the omega-3 content of a three-ounce portion of fish moderate in ome-ga-3 fat. A two-egg serving would contain as much omega-3 fat as a portion of fish high on the omega-3 scale, like rainbow trout, sea bass and sockeye salmon. (Other types of salmon contain even more omega-3 fat.) Although the saturated fat in two eggs would only be a little more than in a serving of fish, there is one point you should consider. People sensitive to cholesterol may be concerned about the 370 milligrams of cholesterol in two eggs since that amount exceeds the recommendation for a whole day. Q: What do you think of all the sweetened flavored milks available? A: The last thing most Americans need is more sweets. However, these milk products may help many children, teenagers and adults obtain the calcium they need. The chocolate, mocha and strawberry milks found in grocery and convenience stores contain the same amount of protein, calcium, vitamin D and other nutrients as unsweetened milk. Studies suggest that when children drink these products, they generally have them in place of carbonated beverages or sweetened fruit drinks, so total sugar consumption does not increase. Satisfying a chocolate craving with chocolate milk can even help with weight control. The approximately 160 calories in eight ounces of reduced-fat chocolate milk number far less than the 250 or 300 calories in a candy bar, which contains no nutrients. Just make sure you watch your portion size. The 16-ounce bottles that some of these drinks come in really contain two servings. Also, choose reduced-fat milk to avoid excess saturated fat. Q: Is it true that pregnancy makes women more vulnerable to food poisoning? A: Yes. Immune function changes place pregnant women at greater risk for some foodborne illnesses. Food safety experts say that the greatest risks come from three sources. First, listeriosis risk (from the bacterium L. monocytogenes) increases 17-fold in pregnancy. That is why pregnant wo-men are urged to avoid cold smoked fish (including lox), cold deli salads and soft cheeses, like Brie and feta. Harder cheeses, like cheddar and mozzarella, are fine. It is also important to avoid hot dogs and lunch meats that are not reheated to a steaming hot temperature (165F) to destroy this bacterium. Second, pregnant women are no more susceptible to salmonella infection than most healthy adults, but salmonella infection can be passed to the baby and cause serious problems. For this reason, pregnant women are strongly urged to use cheese and yo-gurt from pasteurized milk only. They should also practice extreme caution and avoid eating foods with raw or undercooked eggs. The white and yolk should both be firm. Finally, changes in immune function make pregnant women more susceptible to toxoplasmosis from a parasite infection. They should not handle pets when preparing food or clean cat litter boxes. It is also important to cook meat adequately and to wash vegetables well.
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