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Canada's Food Guide - Where do Eggs Fit?

I bet if I asked you, can eggs part of a healthy, well-balanced diet, you'd agree. Less well known are the details like how many eggs make a serving and how many servings are recommended each day.  That's because for many of us the last time we really looked at Canada's Food Guide might have been back in fifth grade health! As a dietitian, the Food Guide is often the backbone of my healthy eating advice. Here’s a quick review of how eggs fit.

  1. Yes, eggs are often found in the dairy case, but they belong to the Meat and Alternatives food group.
  2. Most often one slice of bread or one apple makes a serving but in the case of eggs, two eggs is one Food Guide serving.
  3. The recommended number of servings of Meat and Alternatives are as follows:
    • Children 2-8 years of age: 1 serving
    • Children 9-13 years of age: 1-2 servings
    • Females 14-51+ years of age: 2 servings
    • Males 14-51+ years of age: 3 servings

Some practical examples of what this means:

  • A 4 year old child may have one egg at lunch and a few fork fulls (1/4 cup) of fish at dinner. Together, those half portions make up the one Food Guide serving recommended each day.
  • I often enjoy a hard-boiled egg as a protein-rich,  afternoon snack. That’s ½  a serving. That leaves another 1 1/2 servings to spread over the day.
  • My teenage son might come home from hockey practice and make a 3 egg omelet. That’s 1 ½ servings leaving another 1 ½ servings from the Meat and Alternatives food group to enjoy at other times of the day.

Explore the Food Guide website to find out more.

Tip: There are many choices in the Meat and Alternatives food group. Each food offers slightly different health benefits.  For ultimate health, enjoy a variety of foods from each food group everyday.

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