The three words back to school can bring a shudder or relief to many families about now. With the pressure of readying for back to school time comes grocery shopping and meal planning around tight schedules. If you knew for certain breakfast was the daily meal providing the most nutrients what might you change?
Specifically for children, scientific studies show making the best breakfast choices lead to less absences from school, improved mood and better memory.1 Pairing high-quality protein like eggs for breakfast with favorite carbohydrate choices enable kids to keep their blood sugar stable throughout the morning and as well will satiate them into their next meal or snack.2
At .15 cents an egg, there could not be a better, more easy and low cost choice to get your children high quality protein for their most important meal of the day.3 Many families and clients I see are concerned about the sugar content of foods. Since eggs contain no added sugar or carbohydrates, this is not a concern.4
How to make breakfast even easier? Scramble an egg into a mug or bowl, microwave on high for 60 seconds, add to ? of a whole wheat English muffin and top with a slice of cheese and tomato. Another benefit of adding tomato is we know from studies, pairing eggs with any vegetable increases the absorption of certain nutrients such as vitamin E.5 If microwaving is not an option, keep up the versatility of eggs for breakfast by boiling, scrambling, frying or poaching all breakfast options.
What other nutrients make eggs a nutrition powerhouse? 13 essential vitamins and minerals! Please dont forget the yolk as this contains 40% of an eggs total protein including vitamin D, B12, choline, selenium, and the carotenoids lutein and zeaxanthin.4
Robyn Kievit Kirkman, FNP-BC, RDN, LDN, CSSD, CEDRD, is a dietitian & nurse practitioner in private practice in Boston & Concord, MA. She serves as a health professional advisor to the Egg Nutrition Center.
Sources:
- United States Department of Agriculture. Benefits of Breakfast. Energize Your Day! Eat School Breakfast
- Vander Wal JS, et al. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Clin Nutr. 2005.24;6:510-5.
- United States Department of Agriculture. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs, and dairy products.
- US Department of Agriculture, Agriculture Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Basic Report: 01123
- 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.