Egg Nutrition Center Blog

Start 2014 With a Protein-Rich Breakfast


January. A new year. A clean slate. No matter what happened in 2013, no matter what kind of health and nutrition goals were set (and perhaps never accomplished), in 2014 everyone gets a fresh start.

The first month of the year always results in lofty New Year’s resolutions, many of which involve personal and family health goals. As a health professional, you know how difficult it can be to help clients change their lifestyle habits, so this year, guide them toward incremental, achievable goals that will encourage them to gradually, but continuously, see results. When it comes to healthy eating goals, one idea is to suggest that clients start small, by focusing on just one meal, like breakfast.

The importance of eating breakfast for physical and mental health has been well established, and eggs are a perfect choice as part of a nutritious breakfast. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy “crash” as blood sugar levels drop (1). Also, several scientific studies have examined the cognitive benefits of eating breakfast, such as improved memory recall time, improved grades and higher test scores (2,3). Even kids know that breakfast is the most important meal of the day. In one study, the majority of children surveyed agreed that eating breakfast helped them pay attention and stay energized throughout the day (4). Moreover, research shows that eating breakfast is a marker for overall health and good behavior in school children. Breakfast eaters are less likely to miss school due to illness or other issues, and are less likely to be tardy to class. (5)

It is no secret that a large portion of individuals’ New Year’s resolutions are goals for weight loss. The great news is that weight loss goals coincide directly with eating breakfast and eggs, in particular. In a study published in the International Journal of Obesity, eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters feel more energetic than dieters who ate a bagel breakfast of equal calories and volume (6). This is a crucial point for clients who want to lose weight because eating plans that leave a person feeling hungry are not sustainable and will be quickly abandoned.

If your clients are looking for a delicious way to follow your advice, lead them to the incredibleegg.orgrecipe page for quick and delicious egg recipes like these Mini Breakfast Egg, Tomato & Spinach Flatbread Pizzas.

What other nutrition resolutions are you suggesting to your clients this year? Add to the list of goals and advice in the comments section below!



  1. Layman DK. Protein quantity and quality at levels above the RDA improves adult weight loss. JACN 2004; 23(6): 631S-636S.
  2. Rampersaud G, et al. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. JADA 2005; 105:743-760.
  3. Pollitt E, et al. Fasting and cognition in well- and undernourished school children: a review of three experimental studies. AJCN 1998; 67:779S-784S.
  4. Reddan J, et al. Children’s perceived benefits and barriers in relation to eating breakfast in schools with or without Universal School Breakfast. J Nutr Education Behav 2002; 34(1):47-52.
  5. Murphy JM, et al. The relationship of school breakfast to psychosocial and academic functioning: cross-sectional and longitudinal observations in an inner-city school sample. Arch Pediatr Adolesc Med 1998; 152:899-907.
  6. Vander Wal JS et al , et al. Egg breakfast enhances weight loss. Int J of Obesity 2008: 32(10):1545-1551.

Author: Anna Shlachter MS, RDN, LDN