Egg Nutrition Center Blog

How do Eggs “Weigh In” for Weight Management?

With the ongoing obesity epidemic in the United States, health professionals are involved more than ever in assisting clients with weight loss and weight maintenance. Nutrition professionals, in particular, are continually searching for effective individualized nutrition advice that will assist clients in reaching a healthy weight. As you work with clients toward their New Year’s resolutions to become healthier in 2013, you’re likely trying to balance a myriad of important factors, including taste, convenience and nutrition. In the weight loss battle, it’s also important for individuals to choose foods that promote satiety and provide sufficient nutrients without contributing excess calories.

According to the Academy of Nutrition and Dietetics Back to Basics for Healthy Weight Loss, “The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the MyPlate food groups.” Eggs, which are rich in high-quality protein and fat-soluble vitamins, are a great example of such a nutrient-dense food that can easily be included at any meal.  Research has demonstrated a meal plan including eggs can be beneficial for weight management by promoting postprandial satiety that continues throughout the day.

Vander Wal et al. reported that eggs consumed at the start of the day helped overweight and obese individuals to achieve postprandial satiety and reduce their daily calorie intake and snacking between meals(1). In a more recent study evaluating the role of egg consumption for breakfast as part of a reduced-calorie diet, researchers found that overweight dieters who were egg-eaters lost 65% more weight and reported feeling more energetic compared to individuals who consumed a bagel breakfast with equal calorie and protein content.  In this study egg-eaters reported consuming 330 fewer calories per day than bagel eaters, which translates to about 1.5 pounds of weight loss in just over 2 weeks(2).

So, how do health professionals translate this research into small, attainable goals for clients? Swapping more carbohydrate-dense breakfast options for protein-rich foods, like eggs, paired with other nutritious foods featured in MyPlate may help achieve weight loss goals. Additionally, the Academy of Nutrition and Dietetics recommends having a strong support system for weight loss success in 2013, and sharing healthy meals is a great way to get the whole family involved. You can encourage your clients to grab a skillet and prepare a colorful, delicious family meal like the recipe below, which is high in satiating protein great for anyone working toward New Year’s goals.

Creamy Pasta & Egg Skillet

Makes 4 servings

Creamy Egg Pasta Skillet

 

 

 

 

 

Ingredients:

  • 1 pkg. (7 oz.) small shell pasta, cooked, drained
  • 2 cups cottage cheese
  • 1 tsp. dried marjoram leaves
  • 2 cups frozen broccoli, cauliflower and carrot vegetable blend (9 oz.), defrosted
  • 4 EGGS

Directions:

  1. COAT large nonstick skillet with cooking spray. COMBINE pasta, cottage cheese and marjoram in skillet; toss to coat evenly. ADD vegetables; toss to mix.
  2. COOK over medium heat, stirring occasionally, until mixture is heated through and begins to sizzle, 5 to 10 minutes. PRESS 4 indentations (about 2-inch diameter) into mixture with back of spoon.
  3. BREAK AND SLIP an egg into each indentation. COOK, covered, over medium heat until whites are completely set and yolks begin to thicken but are not hard, 5 to 7 minutes.

Nutrition Information (per serving)

Calories: 372, Total Fat: 8g, Saturated fat: 3g, Cholesterol: 197mg, Sodium: 469mg, Carbohydrates: 45g, Dietary Fiber: 3g, Protein: 28g, Vitamin A: 1490.7IU, Vitamin D: 41IU, Folate: 152.8mcg, Calcium: 159.2mg, Iron: 3.1mg, Choline: 151.5mg

References:

  1. Vander Wal JS, et al. Short-term effect of eggs on satiety in overweight and obese subjects. JACN 2005; 24(6): 510-515.
  2. Vander Wal JS, et al. Egg breakfast enhances weight loss. Int J of Obesity 2008L 32(10): 1545-1551.

Author: Anna Shlachter MS, RDN, LDN