Nutritious Dietary Patterns

Dietary patterns (also called eating patterns) are the combinations and quantities of food and beverages consumed over time. Consistent evidence indicates that, in general, a plant-based dietary pattern is more health-promoting than the current average U.S. diet. However, a “plant-based” eating patterns doesn’t mean only plants; pairing high-quality protein foods, like eggs, with plants is essential for the synthesis and maintenance of muscle tissue, and for achieving optimal vitamin and mineral intakes.

The 2015-2020 Dietary Guidelines for Americans recommend three healthy eating patterns, all of which include eggs. But what are the sample eating patterns, and what are the key differences between them?

To learn more about healthy eating patterns, including those recommended in the 2015-2020 Dietary Guidelines, and how eggs fit within those patterns, explore the following PowerPoint, and feel free to share it with friends!

Healthy Eating Patterns: How do Eggs Fit?

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Affordability is Key to Healthy Eating Around the World

By: Jen Houchins, PhD

Research continues to show the value of nutrient-dense animal sourced foods as part of healthy eating patterns in the U.S. and around the world.  On World Egg Day, we highlight the incredible, nutrient-dense egg as part of a global solution to inadequate nutrition, and consider new insights of challenges of consuming healthy diets both globally and within the U.S.

Eggs: A Perfect Ingredient for Powerful Produce Pairings

Featured article in the Fall 2019 Issue of Nutrition Close-Up; written by Amy Myrdal Miller, MS, RDN, FAND and Lauren Simin

Too often, nutrition discussions emphasize single nutrients or foods. Focusing on recipes, meals, and dietary patterns are better approaches for ensuring nutrient needs are met. It is also essential to ensure recommendations focus on flavor and enjoyment. This is especially true when making recommendations to motivate people to choose foods from under-consumed categories like vegetables. Dietary intake data show overall vegetable intake is below the recommended intake for more than 80 percent of Americans.1

5 Surprising ways to use eggs

By Natalie Rizzo, MS, RD

The Egg Nutrition Center partnered with Natalie Rizzo, MS, RD to write this blog post.

Surprise! Eggs aren’t just for breakfast and brunch. They also make a tasty and nutritious addition to basically any meal of the day. Since eggs are so affordable, versatile and easy to prepare, you might as well stock up and add them to your daily menu. If you need a little inspiration to think outside the box (or egg carton), this list of surprising uses for eggs is here to help. All of these suggestions are equal parts unique and delicious.

1. Add eggs to a salad

Whether you like your eggs hard boiled or poached, they make a great addition to a salad. Not only do eggs taste great when paired with veggies, but recent ENC-sponsored research has found that eggs can help you absorb nutrients found in plant foods such as vitamin E and carotenoids when they are paired with a salad1. Specifically, the researchers concluded that vitamin E absorption was 4- to 7-fold higher when three whole eggs were tossed into a salad. This research reinforces a 2015 ENC-sponsored study, which found that the absorption of carotenoids – including alpha-carotene, beta-carotene, lutein, zeaxanthin and lycopene – was 3- to 8-fold higher when the salad had three eggs2

2. Put an egg on pizza

Pizza is a family favorite, but it can often be lacking in quality protein. Topping a veggie pizza with an egg is a fantastic way to add more protein to the meal. A large egg has 6 grams of high-quality protein, and it tastes great with veggies and cheese. Make a quick flatbread pizza with an egg on top if you’re in a hurry or an Egg and Mushroom pizza for a crowd-pleasing dinner. 

3. Top a pasta dish with eggs

Only have 10 minutes to make a meal? With a pot of boiling water, some frozen veggies and a few eggs, you can have a nutritious homemade meal. Throw together some whole grain pasta, cooked veggies, garlic and olive oil and top it all with a few eggs. Not only do the eggs add a nice creaminess to the dish, but they have two carotenoids, lutein and zeaxanthin, both of which are important for brain and eye health. 

4. Make savory oatmeal

This hearty breakfast food is usually paired with fruit and other sweet toppings, but it also makes a great base for savory foods. Switch up your oatmeal routine with new toppings, like veggies, eggs, cheese and a little hot sauce (if you’re daring). It will almost feel like you’re eating your favorite grain bowl for breakfast. 

5. Whip up Shakshuka

Pronounced ‘shock-shoe-kah’, this tomato egg skillet is a traditional Mediterranean dish. It’s made with a combination of poached eggs in a tomato-based sauce with chilis and onions. It’s so incredibly easy to make in one skillet, yet it comes off as elegant and complicated. Serve it with a chunk of fresh bread to sop up the delicious combination of egg yolk and tomato sauce. 

REFERENCES:

  1. Kim JE, Ferruzzi MG, Campbell WW. Egg Consumption Increases Vitamin E Absorption from Co-Consumed Raw Mixed Vegetables in Healthy Young Men. J Nutr. 2016;146:2199-2205.
  2. Kim JE, Gordon SL, Ferruzzi MG, et al. Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables. Am J Clin Nutr. 2015;102:75-83.

Enjoying Eggs for Dinner

By Victoria Shanta Retelny, RDN

The Egg Nutrition Center partnered with Victoria Shanta Retelny, RDN to write this blog post. 

Let’s face it, dinnertime can be hectic and that’s why simple meals that you can make in minutes are a lifesaver.  After a busy day, your body needs a nourishing meal to fuel it properly before your 7 to 9-hour slumber. Even when you are asleep, calories are needed to necessitate your body’s ability to repair and restore damaged cells, such as muscle recovery from your daily exercise routine. (1)  Steer clear of eating large, heavy meals in the evenings, and instead focus on a well-balanced dinner with high-quality protein, fiber-filled carbohydrates and essential fats to optimize your metabolic needs overnight.

If you’re looking for some new and simple dinner ideas, why not try dinner eggs? Give your last meal of the day a nourishing boost with eggs, which offer high quality protein, essential fats, a good or excellent source of eight essential nutrients, including choline plus the carotenoids lutein and zeaxanthin.  And with only 70 calories per large egg, you can lighten up your dinner in a tasty way – without breaking your budget, either.  For about 15 cents each, eggs are one of least expensive high-quality protein foods out there.

The beauty of eggs is that they offer tons of culinary possibilities in the evening.  Eggs pair well with a plant-based eating pattern that includes vegetables, fruits, whole grains, beans, peas and lentils, nuts and seeds. Try cracking an egg, cooking it sunny side up and placing it on top of your favorite mixed greens salad; scramble eggs with veggies and spices and spoon into a whole grain wrap or toss scrambled eggs with pesto pasta and sprinkle with Parmesan cheese for a delightful and quick dinner.  You’ll take the hassle out of dinnertime in no time flat with eggs as part of your evening meal plans.

Here are some delicious dinner egg recipes that you can easily whip up at home.  

References:

  1. How your body uses calories while you sleep. Assessed at https://www.sleepfoundation.org/articles/how-your-body-uses-calories-while-you-sleep.

Build Your Best Adult Lunch Box

By Kim Hoban, RDN, CDN, CPT

The Egg Nutrition Center partnered with Kim Hoban, RDN, CDN, CPT to write this blog post.

Back to school time isn’t just for the kids. The start of a new school year can provide the opportunity to get back into a routine and establish healthy habits. Packing lunches can help the whole family stay organized, eat well and save money. If you’re tired of boring brown bag sandwiches and drab deli salads, it might be time to revamp your adult lunch box. Follow these three tips to help you pack your own delicious, nutritious and satisfying lunches for that midday meal.