Nutrient-rich, all-natural eggs: your choice for ultimate nutrition

What nutrition message is likely to dominate the next decade? 

"For ultimate nutrition at every age and life stage, eat mostly nutrient-rich whole foods closest to their natural state." Here’s how eggs, Mother Nature’s multi-vitamin plus protein, contribute to ultimate nutrition and why you can feel good about eating them.  

eggs and cottage cheese breakfast bowl

Eggs are among the healthiest foods you can eat at any age.  

At all ages, the best diet is a nutrient-rich one. Nutrient-rich foods, such as vegetables, fruits, whole grains and eggs, satisfy hunger and tend to be low in calories.  

One of the most wonderful things about eggs is that they are packed with essential vitamins, minerals, antioxidants and protein, all for only 70 calories per egg (another is that they're also delicious!). Because they're so very nutrient-dense, eggs are a fantastic example of foods we should eat more often at any age.  

Good to know:​ Two eggs are the equivalent of one serving of protein as per Canada’s Food Guide​.   

Eggs’ unique combination of nutrients offers a wealth of health benefits. 

The nutrients in eggs benefit our bodies from head to toe, literally! They contribute to brain and eye health, support healthy pregnancies, help with healthy skin, strong muscles and bones.  

Something extremely important to know when it comes to egg nutrition: Don’t skip the yolk! It contains all of an egg’s antioxidants,vitamins and minerals and half of its protein. Eggs consumed whole will provide you with the maximum benefits they've got to offer. 

sweet potato stack

You can build a naturally nutrient-rich plate with eggs.  

It may be easier than you think to put this advice into practice. Round out your two-egg serving with: 

  • Half a plate of veggies and/or fruit 
  • A quarter plate of whole grains, such as brown rice or whole grain bread 
  • A glass of milk  

Keep in mind that eggs are often a component in various delicious recipes. This means you can explore outside of your morning scrambled eggs. If you need some inspiration, check out our library of delicious recipes here - you're sure to find a delicious way to incorporate eggs into your diet. Nourishing your body with whole foods like all-natural eggs will help you feel and be your best at any age.  

carol harrison
By Carol Harrison, Registered Dietitian, ​