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EGGS In the late 1960s, scientists began suggesting that cholesterol in the diet contributes to the development of heart disease. Recommendations from the American Heart Association followed

suit, limiting healthy individuals to no more than 300 milligrams of cholesterol per day — and no more than three eggs per week. The U.S. government later created similar guidelines. It

turned out, however, that much of the research didn't actually support the idea that cholesterol in the diet increases cholesterol in the blood — or that either was connected with the

risk of heart disease. As science continued to refute this belief, things started to change. With the 2015–2020 Dietary Guidelines for Americans, the federal government lifted its

recommendation on restricting dietary cholesterol. Eggs have even developed a healthy reputation, depending on whom you ask. Eating them for breakfast, for instance, was associated with

better satisfaction, improved blood sugar response and consuming fewer calories later on when compared with a cereal-based breakfast, according to research from the University of Minnesota.

Other studies link eggs with improved satisfaction throughout the day, without impacting cholesterol levels. In the U.S., egg consumption is now at the highest it's been in years, with

each person eating about 287 eggs per year, compared with 230 in the mid-1990s. The great egg debate was recently rekindled when a large study published in JAMA linked eating more eggs with

increased risk of heart disease and premature death. Many experts feel, however, that the research should be taken with a grain of salt for a number of reasons, most notably that it is in

conflict with other, more extensive and well-designed studies. Skip it? “Up to an egg a day, as a part of a heart-healthy diet that is low in saturated fat, is a reasonable recommendation

for healthy individuals,” says Salge Blake. Some experts even suggest that older people add eggs to their diet as an inexpensive protein that is a good source of leucine, an amino acid that

can help prevent the muscle loss that is common as we age. If you're at a higher risk for heart disease or have high cholesterol, meet with a registered dietitian nutritionist (RDN) for

personalized, research-based advice on what to eat. DAIRY If you've been in a grocery store recently, you've probably noticed the abundance of plant-based dairy products. Maybe

you're even using almond milk in your cereal, or opting for oat milk when you get coffee. The non-dairy milk category has grown 61 percent since 2012, according to research firm Mintel.

And while there are perfectly good reasons to choose nondairy milk — you're looking to live a more plant-based lifestyle, you have a dairy allergy or intolerance, you just plain like

the taste of it — there's also plenty of evidence that regular dairy foods can be beneficial. Eating more dairy foods, especially yogurt, was linked with lower risk of type 2 diabetes

in a 2015 Spanish study of older adults, for instance. And a 2015 review of 22 studies found that eating low-fat dairy and cheese was associated with decreased risk of heart disease and

stroke. Skip it? It's not necessary. Dairy foods are an excellent source of calcium, vitamin D and potassium, which are nutrients many Americans are falling short on, says Salge Blake.

“If you choose non-dairy alternatives, choose ones that don't have added sugars, and make sure you are getting adequate amounts of these three nutrients elsewhere in your diet,” she

says. _Rachel Meltzer Warren is a registered dietitian, nutritionist and writer based in Jersey City, NJ. _