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Americans can eat an egg a day without feeling guilty. The U.S. Department of Agriculture and the Department of Health and Human Services recently released new dietary guidelines. They are updated every five years. The guidelines are designed to help set nutritional standards for school lunch programs and federal food aid. The new guidelines say a healthy person can eat up to seven eggs a week. The U.S. Department of Agriculture says one large chicken egg has about 186 milligrams of cholesterol. Most of that is in the yolk, the yellow center of the egg. The report says the human body makes cholesterol on its own. So, people do not need to eat eggs or other food to get cholesterol. The report provides other advice about staying healthy through diet. It calls for limiting added sugars to just 10 percent of calories per day. Natural sugars, such as those in fruit or milk, are not considered added sugars. The report also talks about saturated fat calories. These can be found in red meat, butter, cheese, whole milk, and ice cream. Calories from saturated fats should also be limited to less than 10 percent of total calories each day. The guidelines also suggest Americans move away from a diet full of animal protein and sodium, or salt. The guidelines suggest a diet containing more fruits, vegetables and nuts. The report also mentions the importance of physical activity in improving health. It says that physical activity can reduce your risk of disease.