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Nutrition

How eating eggs at breakfast helps with weight control


By Carol Harrison, RD, ​http://www.Yummylunchclub.ca 

Have you noticed that when you eat eggs for breakfast, you’re less likely to feel hungry before lunchtime? I’ve done some digging into the research, and the results may inspire you to get cracking with eggs more often in the morning.  

Does your breakfast have enough protein?


By Shannon Crocker, MSc, RD, www.shannoncrocker.ca

How can you get long-lasting energy in the morning? Eat eggs for breakfast!

One of my favourite breakfasts is rustic whole grain toast topped with arugula, avocado and poached eggs. Not only is it super tasty, but it also gives my body what it needs in the morning – protein!

5 fantastic reasons to eat egg yolks


By Shannon Crocker, MSc, RD, www.shannoncrocker.ca

Don’t skip the yolk!

Creamy, soft poached eggs with whole grain toast and a hot, frothy latte—that’s what my breakfast dreams are made of.

If you love egg yolks as much as I do, then you’ll be happy to know that there is plenty of scientific evidence that they’re super-nutritious.

No eggs-cuses: zero reasons to skip the yolk

Did you hear the news?

When Weight Watchers© recently announced they had created a list of 200 zero points foods, it created some excitement around here. Especially when we discovered this change included eggs.

That’s right. Eggs are now zero points. Talk about eggs-citing!

What that now means is one delicious egg, which contains 6 grams of protein, 70 calories and 14 important nutrients can be added to your meal with no impact on your tracking. Plus, the proteins keep your hunger at bay longer. No more 3 o’clock binges!

Let's talk yolk colour

We’ve been there too.

You come home from the grocery store to crack open a new dozen of eggs, only to notice that instead of the sunny-side-up yellow yolk you’re used to, you see a pale looking yellow.

So what’s the deal? Why is this yolk such a different colour? Is one colour better to eat than the other? Should I be buying a different type of egg?

These are all valid questions, and luckily, they are all fairly easy to answer.

The most simple and straightforward answer: Go ahead with your breakfast.

Making Substitutions for Different Egg Sizes and Weights

Egg Sizes

A hen lays about 320 eggs during her laying cycle. These eggs are not all the same size. Generally, as a hen gets older, she lays larger eggs.

Eggs are categorized by weight, not size or shape. Sometimes eggs in the same carton may appear to be different sizes, but their weight will be within a similar range.

The following minimum weights are used to classify eggs:

Do you know how much fat is in an egg?

Eggs are highly nutritious offering 14 essential nutrients including an excellent source of hunger-curbing protein and a moderate amount of fat. The fat in an egg is found in the yolk. There are 5 grams of fat, not a lot, a bit more than a teaspoon. That’s about the same amount of fat you’d find in other nutritious choices like a cup of lower fat 2% milk. How much fat can you eat in a day? Women should aim for 45-75 grams of fat a day and men 60-105 grams of fat a day.  Eggs can easily fit into your fat “budget” for the day. Wondering where most of the fat in the Canadian diet comes from?

Are you getting your breakfast protein? Don't forget the eggs!

Cereal with milk is a go-to breakfast choice for many but emerging science suggests that won’t deliver enough protein.  Adding eggs to our weekday routine can help. Convincing research is showing that not only do we need more protein than we once thought but that breakfast is the meal most short changed for protein. For ultimate health, we need protein throughout the day. That’s why experts now suggest we think about protein needs per meal, not protein needs per day.  Ideally, adults should aim for 20-30 grams of protein per meal.  Cereal with milk?

How much protein do I need? A simple way to figure it out!

Our body’s break down the protein in food and basically reformulate it to make skin, muscle, bone, hormones, enzymes and more.

Emerging science suggests that we have been underestimating how much protein we need. Given that, I’d say it’s important to make sure that you are getting the current recommended amounts and not less. Here’s how. The simple route is to follow Canada’s Food Guide.

Are your kids getting their Omega-3?

Do your kids happily gobble up fatty fish (salmon, trout, sardines, mackerel or herring) twice a week? If so, chances are they likely have their healthy omega-3 fats covered.

News though from the Canadian Nutrition Society Conference on Dietary Fatty Acids this January, confirms that most kids still fall short on getting enough DHA. That’s the type of omega-3 fat researchers have found is critical for optimal brain and eye development.  

I say, “optimal” because there is no evidence DHA will make our kids smarter beyond their natural potential.

DYK: You get more nutrients in the egg yolk?

I recently had a friend tell me she did not know that half the protein in eggs comes from the yolk. It got me thinking, so often when we hear "egg yolk" we think cholesterol. Yes the cholesterol is in the yolk and for most healthy adults, research spanning over 10 years now shows eating  an egg every day does not increase risk for heart disease. So just for the record, most of the nutrients are in fact in the yolk.  Here's what's packed into that little yolk:

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.

Can babies eat eggs?

Feeding babies just got a little easier. New infant feeding guidelines released from Health Canada, list whole eggs (yes, that’s the white and the yolk) as first foods for babies 6 months of age, provided there is no history of food allergies. It turns out, there is no evidence that holding off on giving egg whites prevents allergies (again, provided there is no history of food allergies).

Eggs and heart disease and how they relate to each other (if at all)

If there is one thing that has become clear to me in 20 years of being a dietitian it is this: it’s our dietary patterns or what we eat (and drink) day in and day out that really matters.  No single food makes or breaks a healthy diet. When we start chasing down “super nutrients” and “bad nutrients” I worry we can lose sight of this and I’m not certain the end results net us where we want to be.

Skipping breakfast, why it's a bad idea

Sometimes we need a little nudge like this study to find ways around our typical excuses for skipping breakfast. Turns out it’s men aged 19-30 who are the least likely to eat breakfast with about 1 in 5 skipping breakfast on any given day. Just last month the Harvard School of Public Health reported that after following over 29,000 “healthy” men from 1992 - 2008 (16 years), those who skipped breakfast had 21% higher risk of type two diabetes than did men who ate breakfast. This was true even after accounting for known risk factors including BMI (Body Mass Index - weight/height ratio).

What's for breakfast: the protein comparison

Eat some protein at each meal. That’s pretty standard nutrition advice these days. The main reason being protein helps us to feel full, longer.  Given that, I thought it would be interesting to compare typical breakfast protein choices. Now, these are all excellent choices and we should be choosing a variety of protein-rich foods. That said, I still find this quite interesting and a good reminder to include eggs as regular part of your protein mix.

Another reason an Egg a Day is OK

There’s new research that uses more precise methods of measuring how much protein we need. It shows we may need more protein than previously thought - a whopping 30% more for kids and 70% more for adults.

Other research is showing our body is better able to build and maintain muscle when we eat protein-rich foods throughout the day, rather than all in one or two meals.

What does this all mean for most of us?

Eggs and heart health - What's really going on

If you love eggs but find yourself limiting them to a couple a week, it’s time to reconsider! Recent research shows that healthy adults can enjoy an egg every day without increasing their risk of heart disease. In fact, one study found after following adults for 20 years, that eating up to 7 or more eggs per week did not increase their risk for heart disease.1 So for this years Heart Month (February), focus on changes that will really count. Here are some ideas:

What foods have fat and how much of them can you eat?

This past weekend a girl friend wanted to stop into a fast food outlet to get a muffin. “At least I know it’s a healthy choice” she said. Normally in social circles I don’t annoy people with nutrition facts but when she went on to say she gets them all the time, I couldn’t help myself.  I broke the news that the muffin was right up there fat and calorie-wise with a baked apple pie, donut, even a small order of fries.  She was shocked, decided she didn’t really need a 400 plus calorie muffin and satisfied herself with a coffee instead.