Every season has its own treasure trove of fruits and veggies we wait all year long to enjoy. Autumn apples peeled and baked into pies, winter squash that tastes almost like candy when glazed, spring asparagus ready to be roasted … it’s nature’s own revolving menu.

Unless you’re a professional in the nutrition space, there’s a good chance you don’t know how much of each nutrient you should be getting each day off the top of your head. That’s what Google is for, right?

Ask any dietitian or doctor about the best way to lose weight and they’re sure to hit you with the advice you knew was coming: Eat healthy and exercise. But what if that doesn’t seem to be working or you’re trying to lose weight quickly for an event that’s only a couple of weeks away?

You’ve seen it on breakfast menus in the “healthy fare” section, next to oatmeal and fruit bowls: The egg white omelet. Somehow, divorcing the whites of an egg from the yolk has come to be considered an even healthier breakfast than consuming the entire egg.