Build a better breakfast, one letter at a time.
This month's issue of Glow magazine suggests 26 ways to add nutritional goodness to breakfast, that all-important first meal of the day. Writer Maureen Halushak gives us the goods, one letter at a time. That's one nutrition tip for each letter of the alphabet!
I was pleased to see eggs mentioned directly and indirectly in three of the suggestions.
Here are Halushak's A, B, C's (or in this case, K, P and Y!) for including eggs as part of a nutritious breakfast. For the remaining 23 tips, pick up a copy of the magazine at a news stand or a Shoppers Drug Mart.
K is for Kale:
Kale for breakfast? Why not, especially in a bowl of Rustic Kale Salad topped with a poached egg? Eating kale not only boosts your vegetable intake (beneficial for so many reasons!), but also your intake of sulforaphane, a phytochemical that can kill certain cancer cells. And eating eggs provides protein and a host of other nutrients your body needs, all for just 70 calories per large egg.
You'll find the recipe for Rustic Kale Salad in the magazine or tweet @glowcanada and they'll send it to you.
P is for Protein:
Some of the nutrition tips in the article are from nutritionist Theresa Albert. She suggests including at least 10 g of protein in your breakfast meal. Protein can come from a variety of sources including eggs. A large egg contains 5 grams of protein. You want protein in your breakfast because research has shown that people who eat a high-protein breakfast consume fewer calories throughout the day. That's because protein gives you sustained energy. It keeps you feeling full longer. That means less chance you'll be tempted to curb mid-morning hunger pangs with a hi-cal muffin or doughnut or something equally low in nutritional value.
Y is for Yolks - and Whites, Too:
Albert says an egg a day is "safe and delicious and advised." That goes for any egg including classic white or brown eggs, or omega-3 eggs - eggs laid by hens fed a diet that includes ground flax seed. You could opt to just eat flax seed yourself to get more omega-3 into your diet, but chickens are very efficient converters of the flax seed into omega-3.
No matter which type of egg you choose to eat, eat the whole egg, not just the white or yolk. The white contains mostly protein, while the yolk also contains protein, as well as omega-3 and other healthy fats, and the bulk of the vitamins and minerals in the egg.