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How do you like your eggs? I am partial to scrambled, poached, and sunny-side up – just three of the many ways to enjoy this nutritious superfood. Remind your clients to keep a carton of eggs in their fridge to always have a delicious source of protein – and that is not all. Here are why eggs deserve a bigger role in your clients’ diets: 

  • They are a protein powerhouse: Eggs are an easy way for your clients to fuel with protein post-workout. One serving (two large eggs) contains 13 grams. While your clients may stick to egg whites only, you can let them know that the yolk is equally important– they contain almost half of an egg’s protein.   
  • They are rich in vitamins: Egg yolks contain vitamins A, B12, D and E, which are important for preventing disease and keeping your bones, teeth, skin, and eyes healthy. Eggs are one of the few natural sources of vitamin D, which many Canadians do not get enough of.   
  • They are good for your eyes: Eggs yolks are one of the best sources of lutein and zeaxanthin. These antioxidants have been linked to a lower risk of age-related macular degeneration.  
  • They support optimal brain health: Egg yolks are an excellent source of choline, a little-known essential nutrient that is vital for brain function and many processes in the body. Many Canadians, particularly pregnant women, do not consume enough choline. A serving of two large eggs supplies 410 mg choline, which is 75 per cent of the daily recommended value. 
  • They contain healthy fats: Fat is not the enemy – in fact, we need a certain amount of healthy fats in our diets for optimal health. Two-thirds of the fat in an egg is the healthy unsaturated kind. And, if you are wondering about calories: one large egg contains just 80.  
  • They have a negligible impact on blood cholesterol: There is a persistent myth that your clients may bring up that we should avoid eating egg yolks because they contain cholesterol, but this advice is outdated. Our livers make most of the cholesterol we need, and cholesterol from eggs and other foods plays only a minor role.  
  • They are great any time of day: Eggs are quick and easy to prepare, and they are oh-so-versatile – your clients can enjoy them on their own as a post-workout snack, or in omelettes, wraps, quiches, frittatas, nourish bowls or shakshuka. They are also a budget-friendly source of protein that keeps us fuelled and feeling satisfied.  

A simple reminder that eggs are a smart choice for any meal or snack time is often welcomed advice by clients looking for convenient ways to eat well to optimize health.  


Carol Harrison is a registered dietician who loves her daily workouts! She has a food nutrition communications company in Toronto. For more dinner inspiration and meal planning tips, follow Carol on Instagram and Twitter @CarolHarrison.RD