In a country that's raining food, making healthful choices about what to eat isn't easy. No matter how much we think we know about what goes into a nutritious meal, we often misjudge the selection -- or we make poor choices.

As a result, we're overweight. Too many of us are getting diabetes. And any gains we've made against heart disease by reducing smoking seem about to disappear.

Like fish and meat, eggs offer complete protein. They're also a great source of vitamins A, B12, folic acid and riboflavin. In fact, eggs contain tiny amounts of all the vitamins except vitamin C. But that doesn't mean you should start each day with a couple of fried eggs.

Eggs have twice the cholesterol of beef. So three or four eggs a week are plenty. Better still, try omega eggs, which are high in beneficial omega-3 fatty acids and lower in saturated fat than conventional eggs.

Too Much Protein
We eat twice as much protein as we need, according to some estimates, risking damage to our kidneys and livers. And most meat -- red in particular -- is high in saturated fat, which has long been linked to heart disease. Also, research suggests that eating meat may predispose us to cancer.

Sirloin Tips
When it comes to fat, not all meats are created equal -- and fish is better.

Fat Ounces Per 8-oz. Serving
Prime Rib	2.90 oz.
Lamb chop	2.30 oz.
Sirloin steak	2.10 oz.
Pork chop	0.70 oz.
Roasted chicken breast, no skin	0.28 oz.
Broiled fish	0.07 oz.
Eggs* (about 4 extra-large)	0.84 oz.
*One extra-large egg is a 2-oz. serving, containing 0.21 oz. of fat.

Meat Is Not Your Daily Bread
Nutritionists know what constitutes a healthful diet. Solid evidence backs them up. Generally, they recommend that we favor produce, fish and grains over meat, and consider red meat only occasionally. Make meat the side dish to your dinner. If your inner carnivore needs a burger, fine, but make it a once-a-month extravagance. Organ meats such as liver and kidney are very high in cholesterol and should be eaten seldom as well. For pork or lamb, aim for once a week at most. Limit chicken or turkey to twice a week. Seafood? Three to four times a week. When it comes to meat, the best advice is: Go lean -- but above all, go easy. Or not at all.

Portions
For meat eaters, the most difficult goal is to bring their portion sizes down to earth. A single portion of meat is considered to be 3 ounces. When was the last time you ordered a rib-eye that small? One steakhouse serving can fill your red meat ration for a month. Instead, incorporate small meat chunks into other dishes, such as stir-fries and salads.

More Meatless Meals
Instead of meat, enjoy beans, soy or vegetable-based meat alternatives -- veggie burgers, ground meatless substitutes and other vegetarian options. Research shows that more soy protein in the diet means lower cholesterol levels, which reduces the risk of heart disease.

Trim the Fat Even lean meat contains saturated fat. Here's how to reduce that fat content. Broil rather than fry. Drain off fat. Baste with wine or fruit juices instead of drippings. Refrigerate soups and stews, then remove the fat from the top. Make gravies after the fat hardens and can be removed from the liquid. Source: American Heart Association

Fruits of the Sea
Want a low-fat alternative to red meat? It's hard to beat seafood. Fish and shellfish with high levels of omega-3 fatty acids have been shown to lower the risk of heart disease and may reduce a man's risk of prostate cancer.

On the Other Hand
Although seafood offers huge health benefits, it's not perfect. Because we've polluted the oceans, many fish contain toxic levels of mercury and PCBs.

Limit your intake of salmon -- especially farmed -- and fresh tuna to, say, once weekly. Eat swordfish, shark, tilefish and king mackerel no more than once a month. And if you're a child, pregnant or nursing, avoid these four altogether.

Want the health benefits of seafood with far fewer toxins? Eat all you want of shellfish, flounder, cod and tilapia. Also, sardines and herring are low in toxins and loaded with healthful omega-3 fatty acids. And fish oil capsules are relatively toxin-free while still providing high levels of omega-3s.

Supplements
Studies indicate that some vegetarians and vegans risk a deficiency in vitamin B12 and iron, which can lead to anemia. Zinc supplements may also be required. Also, the B vitamins found in both meat and eggs are critical for proper energy production.

Beta-carotene supplements will replace the vitamin A that you might not get if you avoid eggs altogether. Without eggs, you may need to take additional selenium.

Fatty fish is a top source of omega-rich oils. Avoid fish, and you'll likely need omega-oil capsules and possibly vitamin E.