Eggs are unique because they contain virtually every nutrient essential for good he alth. So there are a thousand reasons to put them on the menu as often as possible.
Eggs contain 14 nutrients and are an excellent source of high quality protein. In addition, they provide several vitamins and minerals such as vitamin B12, riboflavin, vitamin D, folic acid and iron. According to Canada's Food Guide, two eggs make up one serving from the Meat and Alternatives group.
- The yolk is the egg's main source of vitamins and minerals.
- Eggs are one of the few foods that naturally contain vitamin D.
- The egg is also a source of iron, vitamin A, B12, E, folate (folic acid), protein, selenium, lutein and choline.
- A large egg contains only 70 calories.
Eggs: for breakfast, lunch and dinner
The great thing about eggs is that you can put them everywhere, whether as an ingredient in a recipe or as amain food of a meal. However, tradition dictates that eggs are served at breakfast, which is not stupid since a single egg contains 6 grams of protein!
Whether it's fried, scrambled, poached or in an omelet, whether it's served in a sandwich, soft-boiled or quiche, or whether it's added in the preparation of a recipe, eggs provide the same nutritional quality to all family members.
Egg Farmers of Canada has a great website with several recipes that we can use to vary the menu.
Sometimes we don't have enough time at dinner to put together a full meal. Feel free to serve an omelet or quiche, or add chunks of hard-boiled eggs to a salad for a nutritious meal.
Eggs and Babies
According to He alth Canada guidelines, iron-rich foods, such as whole eggs, can now be added to babies' diets from the age of 6 months - at the same time as purees containing meat or other meat substitutes. We no longer have to separate the white from the yolk and we no longer have to wait until baby is one year old to introduce it into their diet as was the case before 2013.
The best way is to use a hard-boiled egg, mash it with a fork and mix it with a little milk or water. If baby does not like the texture, mix the uncooked egg with a little milk or water and cook this mixturein the microwave. As with vegetable, fruit or meat purees, no s alt, sugar, butter or margarine is added to the egg. We let baby feast on the natural flavor of a simple food!
Once you have introduced the egg solo and it has gone well, you can then mix it with other foods, in combination with vegetables and meats.
Eggs and Children
We know that a nutritious breakfast is the key to a good day. Not only in terms of the energy everyone needs to start the day on the right foot, but also to have the concentration necessary for school learning, for example. Since protein satiates hunger longer – for children and adults alike – and eggs contain a lot of it, their attention is not on their rumbling bellies, but on what is happening in the classroom. This improves their memory and general academic skills.1
A breakfast of two eggs, whole grain bread, fruit or a glass of pure juice with no added sugar is a great start to a successful day!
- To ensure you get the best quality, fresh eggs, only buy Grade A eggs that have been refrigerated and have clean shells that are oval in shape and free of cracks. The maple leaf symbol on the outside of the container indicates that the product andcategory A Canada.
- You can check the freshness of an egg by doing a simple little test at home: a fresh egg sinks in water while an older egg floats. As the egg ages, the size of the air chamber increases, it is this additional air that makes it float.
- In a fresh egg, the yolk is centered and the white is thick and surrounds the yolk tightly. An older egg has a flattened yolk that breaks easily and a thin, watery white.
Did you know…
- Egg whites and yolks separate more easily when cold?
- Egg whites give more volume if left to stand at room temperature for 20-30 minutes before beating?
- Raw eggs can be frozen, but without their shells?
- Hard-boiled eggs will keep for up to a week in the fridge?
- There is no nutritional difference between brown shell eggs and white shell eggs?
- Eggs you buy at the grocery store aren't fertilized so they can't produce chicks?
You can find more information on the nutritional aspect of eggs and their conservation in addition to several recipes on eggs.ca.
1 Pollitt E, Mathews R. Breakfast and cognition: an integrative summary. AM J Clin Nutr 1998;67 (Suppl):804S-813S.