They're rich in protein, calcium and other nutrients without being high in fat and cholesterol. They have even more fat and saturated fat than whole milk. Watch out for butter and cream hidden in many casseroles and other dishes, bakery goods and desserts.
Many cheeses are high in saturated fat.
One egg yolk contains about 213 milligrams of cholesterol. Egg whites don't contain cholesterol and are good protein sources, so they're fine. In fact, you can substitute two egg whites for each egg yolk in many recipes that call for eggs. The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day. Lean beef cuts include the round, chuck, sirloin or loin.