All about: Eggs
Eggs are such a versatile food and full of great nutrition, not to mention that they are an inexpensive way to get a few important nutrients. Here is some information about why eggs are a great addition to your kids plate.
What makes eggs a healthy choice?
Eggs are a source of high quality protein, this means that they contain all 9 of the essential amino acids, just like meat and fish or quinoa, while most plant sources of protein are missing one or more amino acid. One egg contains 6.3g of protein, which is about half of the protein a 1-3 year old needs in a day. Eggs are also a source of a nutrient called Choline. Choline is similar to a B vitamin and is an essential nutrient, meaning that our body cannot produce enough of it on its own and we need to get it from food to meet nutritional requirements. Choline is a neurotransmitter important for memory, mood, muscle control and function of both the brain and nervous system. Choline also plays a role in early brain development. Studies show that young children are not getting enough Choline and this can have an impact on brain development and possibly cognition. Choline is also found in chicken, meat, dairy products, fish, some green leafy vegetables and some beans. One egg provides 147 mg of choline (Children 0-6 months need 125mg / day, 7-12 months 150 mg/ day, 1-3 year olds need 200 mg/day, 4-8 year olds need 250 mg/ day and 9-13 year olds require 375 mg / day). Eggs are also a great source of lutein. Lutein is an antioxidant that plays a role in eye health and brain development. Lutein is a carotenoid found in yellow, red and orange foods in addition to leafy greens.
Do I need to worry about cholesterol in eggs?
Years ago there was fear that the cholesterol found in egg yolks could have a negative impact on blood cholesterol levels. As a result, recommendations were made to limit consumption of egg yolks to less than 1 per day for the general population and only a few per week for those with heart disease and diabetes. Since that time, research has found that the cholesterol we find in food does not have a significant impact on blood cholesterol levels (foods high in saturated fats like high fat meat and dairy tend to have more of an impact on cholesterol levels), therefore there is no need to limit egg yolk consumption.
What is the difference between different types of eggs?
At the grocery store you can find a variety of different eggs, white or brown, omega 3, free range, free run and organic. When there are too many choices it can be difficult knowing what to choose. First and foremost, white and brown eggs are the same when it comes to taste and nutritional quality, the only difference here is that they are laid by a different breeds of hens. As for the others, see information below:
Free Run - Hens are raised cage free in an open barn with plenty of space to run around. However, they do not spend time outdoors.
Free Range - Hens are raised cage free and have access to outdoor space.
Organic - Hens are raised free range, fed organic feed and like all egg laying hens, they are not given any growth hormones.
Omega 3 - Hens are fed a diet rich in omega 3 by adding ground flax to their feed. This means that omega 3 eggs are a source of plant based omega 3 fats known as alphalinoleic acid (ALA). One omega 3 egg provides 300 mg of ALA omega 3 fats ( children 0-12 months need 500 mg of ALA per day while 1-3 year olds need 700mg, 4-8 year olds 900mg and 9-13 year olds 1200mg)
How can you incorporate more eggs into your kiddos meals to reap the benefits?
At breakfast
Make French Toast sticks to dip in maple syrup or yogurt (note that this recipe includes honey which is not safe for babies under 12 months)
Make cheesy scrambled eggs with a side of toast and fruit salad
Make a breakfast sandwich
Whisk an egg to a bowl of oatmeal , known as PROATS
At lunch or dinner
Make hardboiled eggs and serve alongside avocado toast or bruschetta
Add any veggie and cheese to beaten eggs and pour into greased muffin tins to make individual frittatas
Mix in veggies, cheese and herbs to eggs and pour into a pie shell to make a quick Quiche, serve with a side of veggies
Mash a hardboiled egg with cottage cheese or avocado to make a mayo-free egg salad sandwich
Fill a tortilla with scrambled eggs and top with all your favourite taco toppings such as cheese, avocado, tomato, lettuce and salsa
Eggs are a quick, easy and inexpensive source of protein, choline and lutein. Adding eggs to your kiddos meals and snacks is a great and easy way to get all these nutrients! Check out my recipe for Mini Spinach and Cheese Quiche in the Recipe section!