I can remember ads that used to say “go to work on an egg”. Then the egg got the highly undeserved reputation of being artery clogging, cholesterol time bombs.

The latest research indicates that eggs and other high-protein foods are an ideal choice for breakfast and that eating eggs is not associated with elevated cholesterol or increased risk of heart disease. Protein foods will get you a lot farther than the same number of calories from high carbohydrate foods like loopy nuts cereal. People feel less hungry throughout the day when they eat a higher protein breakfast, tend to eat fewer calories and lose more weight.

Don’t just take my word for it, these studies presented recently at the 2009 Experimental Biology meeting reinforces that eggs can be a great addition to both heart-healthy and weight-loss diet plans.

These studies support more than 30 years of research showing that healthy adults can consume eggs as part of a healthy diet. Eggs are all-natural and packed with a number of nutrients. One egg has 13 essential vitamins and minerals in varying amounts, high-quality protein and antioxidants, all for 70 calories. Eggs are also an excellent source of choline, an essential nutrient required for life’s most basic functions and vital for fetal and infant brain development.

If you must eat cereal and toast for breakfast try to choose high fiber low sugar such as oatmeal and whole wheat bread.