Not all breakfasts are created equal when it comes to protein. Research shows that 25-30 grams of high-quality protein p
WITH PROTEIN-RICH EGGS AN
ALL-NATURAL, HIGH-QUALITY
70
calories
PROTEIN
POWERHOUSE One egg contains 13 essential vitamins and minerals, high-quality protein and antioxidants, and boasts only 70 calories. For an ideal breakfast, pair eggs with other nutrient dense foods for a balanced plate.
13
essential vitamins and minerals
Contains optimal amounts of all nine essential amino acids Lysine Threonine Valine Isoleucine Leucine Methionine Phenylalanine Tryptophan Histidine
350 CALORIES 33 GRAMS OF PROTEIN
6 GRAMS OF PROTEIN One egg provides 6 grams of protein, nearly half of which is found in the yolk.
Not all breakfasts are created equal when it comes to protein. Research shows that 25-30 grams of high-quality protein per meal may be optimal to maintain healthy muscles and bones for adults. While each of these popular American breakfast options provides a similar amount of calories, the amount and type of protein varies greatly.
330 CALORIES 13 GRAMS OF PROTEIN
1 Whole egg + 1 Egg white Canadian bacon, 1 0unce Low fat cheese, 1 ounce English muffin, 1/2 Melon, 1/2 cup Tomato, 1 slice Non-fat milk, 1 cup
325 CALORIES 12 GRAMS
OF PROTEIN
295 CALORIES 3 GRAMS
OF PROTEIN
Ready-to-eat whole-grain Cereal, 1 cup Non-fat milk, 1/2 cup Banana, 1 small Orange juice, 1/2 cup
Pancakes, 2 Maple Syrup, 1 tablespoon Strawberries, 1/2 cup Non-fat milk, 1 cup
Glazed Doughnut Coffee, 1 cup Cream, 1 tablespoon Sugar, 1 teaspoon
HIGH-QUALITY
PROTEIN
25-30 GRAMS
IS BENEFICIAL
of high-quality protein per meal may be optimal to maintain healthy muscles and bones for adults.
TO A
HEALTHY DIET
RESEARCH HAS SHOWN EATING EGGS FOR BREAKFAST COMPARED TO EATING A BAGEL BREAKFAST HELPS
OVERWEIGHT DIETERS LOSE
65% MORE WEIGHT REDUCE BMI BY
61% MORE
Feel more energetic Compared to eating cereal eggs provide
30%
increase in total fullness
50%
greater satiety index score
Healthy individuals can enjoy an egg a day without increasing blood cholesterol levels.
OTHER
EGG-CELLENT
BENEFITS
14%
cholesterol
64%
vitamin D
Than previously measured in 2002.
Eggs are one of the most affordable sources of high-quality protein.
15
cents
1
day
=
1
egg
=
1
egg
Sources
• Egg Nutrition Center. Intake and optimal health: A tool kit for healthcare professionals. Available at: http://www.eggnutritioncenter.org/wp-content/uploads/2012/04/ENC-Protein-Tool-Kit-Leader-Guide.pdf. Accessed on August 15, 2013. • Layman D, Rodriquez N. Egg protein as a source of power, strength, and energy. Food Science. 2009; 44(1):43-48. • Paddon-Jones D, Rasmussen B. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. Curr Opin Clin Nutr Metab Care. 2009; 12(1):86-90. • Rasmussen B, Tipton K, Miller S, et al. An oral essential amino-acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol. 2000; 88(2):386-392. • Leidy HJ, Ortinau LC, Douglas SM, et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late adolescent girls. Am J Clin Nutr. 2013; 97(4):677-88. • Dhurandhar NV. Breakfast containing egg proteins induces greater satiety compared to a breakfast with lower protein quality. European Congress on Obesity 2012. Lyon, France. May 12, 2012.
eggnutritioncenter.org
• U.S. Department of Agriculture, Agricultural Research Service. 2012. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl. Accessed on August 15, 2013. • U.S. Department of Agriculture and U.S. Department of Health and Human Services. The Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. Available at: http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm. Accessed on August 15, 2013. • U.S. Department of Agriculture, Economic Research Service, Food Availability Data System. http://ers.usda.gov/data-products/food-availability-(per-capita)-data-system.aspx. Accessed on August 15, 2013.
N-2014 2013
