As a kid, I thought painting and hiding eggs were the coolest things to do to celebrate Easter.

Yet I never really used the egg for its real purpose -- to be eaten. It wasn't until I started studying nutrition that I learned to appreciate this incredible, edible item.

For quite some time, the egg has gotten a bad rep for its cholesterol content. Because too much cholesterol has the potential to clog arteries, many people assume eggs shouldn't be a part of their diet.

But recent studies have shown that a low-fat diet including one or two eggs a day resulted in no measurable changes in blood cholesterol levels. In addition, a study at the University of Arizona indicated that saturated fat in the diet increases blood cholesterol more than dietary cholesterol does.

Saturated fats come from animal products such as red meat, pork, cheese, milk, ice cream and butter.

Because cholesterol has the potential to clog arteries, it increases the risk of heart disease. The American Heart Association promotes prevention of heart disease by not smoking, controlling blood pressure, exercising and maintaining a blood cholesterol level below 200 mg/dl.

Many people assume cholesterol is bad, perhaps because they don't fully understand it. Cholesterol is a waxy, fat-like substance produced by the liver. It is essential to insulate nerve fibers, to maintain cell walls and to generate vitamin D, a variety of hormones and digestive juices.

There are two different kinds of cholesterol: dietary (found in food) and blood (found in our bloodstream; also known as serum cholesterol). It is a misconception that dietary cholesterol becomes blood cholesterol as soon as we ingest an egg. Actually, our bodies manufacture the majority of our blood cholesterol.

The amount of cholesterol one's body makes differs among each individual. Because of this, research does not show that dietary cholesterol extensively enhances blood cholesterol levels in everyone -- good news for egg lovers.

Dietary guidelines suggest no more than 300 milligrams of cholesterol per day. However, because everyone reacts differently to dietary cholesterol, this number may not be right for you. Until researchers know for sure how to individualize cholesterol guidelines, ask your doctor if your current heart-disease risk or serum-cholesterol levels are normal, since these factors would affect your daily recommended cholesterol.

On average, one large egg contains 70 calories, 4.5 grams of fat, 1.5 grams of saturated fat and 213 milligrams of cholesterol. Egg whites alone contain no cholesterol.

Eggs are rich in protein, low in sodium, easy to prepare and full of vitamins and minerals. In fact, eggs are one of the best dietary sources of vitamin D other than milk. Also, eggs contain folate, which helps prevent birth defects and cardiovascular disease.

So this Sunday, don't hesitate to peel your decorated Easter eggs and prepare a healthy snack or meal. Add them to salads and sandwiches, serve them with fruit and vegetable dishes or consume them alone.

But before you get cracking, remember the following tips to ensure food safety:

• Purchase fresh, grade AA or A eggs that are refrigerated. Eggs should always be properly refrigerated and kept in cartons or cases before and after purchase.
• If you whip up an egg dish, serve it immediately or store it in a refrigerator to prevent potential food-borne illnesses.
• Eggs come in many varieties. The color has nothing to do with varied egg quality, nutritive value, flavor and food preparation.