Hi, I'm Teresa Howes, and welcome to My Fresh Kitchen. Today, I want to talk to you about the nutrition guidelines for omelettes. Omelettes definitely vary from kitchen to kitchen, and town to town, but the one thing that they have in common is eggs, and while eggs are a great source of vitamin, minerals and protein, if you're watching your cholesterol, they're definitely something you'd want to look out for. One egg has 72 calories, and 186 milligrams of cholesterol, which is over half of your daily allotment of cholesterol. So your standard omelette from the local diner made with three eggs, a little bit of bacon, cheese and fried in oil, would have over 600 calories and 50 grams of fat, and almost 200 percent of your requirement of cholesterol for the day. But making a few simple switches, like swapping out cooking spray for olive oil, and using just one egg yolk instead of three, ditching the bacon and the cheese and using fresh vegetables like peppers, zucchini, broccoli and tomatoes, will cut the calories in half, the fat by 65 percent, and not to mention the added fiber and phyotchemical benefit you'll get from the extra vegetables.