These days, we realise it's the saturated fat rather than the cholesterol content of food that's the culprit.

In fact, eggs have recently gained the Heart Foundation Tick, since the majority of their fat content is made up of healthy monounsaturated and polyunsaturated fats. Older analyses set the cholesterol content of an egg at a hefty 250mg, but more recent figures reveal the average egg contains about 190mg of cholesterol, making them less of a worry than previously thought.

Only a small proportion of the population (15-25 per cent) need to stay away from eggs completely. These people, known as hyper-responders, ``overreact'' to cholesterol in their diet, putting them at greater risk of heart disease.

Generally, if you don't have a cholesterol problem and eat a diet low in saturated fat, two eggs a day isn't a problem. If you do have high cholesterol, however, limit eggs to three or four a week, avoid other cholesterol-rich foods and keep saturated fat to a minimum.

Eggs are incredibly nutritious. They supply every vitamin except vitamin C, as well as a number of key minerals, including selenium, iron and zinc, which are vital for a healthy immune system. They are a good source of lutein and zeaxanthin, antioxidants that may prevent the loss of eyesight with age. Two medium eggs provide about 13g protein, 10g fat (of which only 3g is saturated), 375mg cholesterol and no carbohydrate or fibre.

There are many healthy ways serve eggs. You can serve them poached, boiled or scrambled with wilted spinach on wholegrain toast.

They're wonderful hard-boiled and sliced or mashed with mayonnaise on rye bread with salad leaves.

Or stirred raw through hot pasta with baby spinach, crumbled ricotta and a grinding of black pepper.

Catherine Saxelby is a nutritionist and author of Nutrition for Life. Get more healthy eating tips at www.foodwatch.com.au