WITH PROTEIN-RICH EGGS - Egg Nutrition Center · PROTEIN WITH PROTEIN-RICH EGGS One egg contains 13...
Transcript of WITH PROTEIN-RICH EGGS - Egg Nutrition Center · PROTEIN WITH PROTEIN-RICH EGGS One egg contains 13...
ALL-NATURAL,AN
POWERHOUSE
HIGH-QUALITY
PROTEIN
WITH PROTEIN-RICH EGGS
One egg contains 13 essentialvitamins and minerals,high-quality protein andantioxidants, and boastsonly 70 calories.For an ideal breakfast, paireggs with other nutrient - dense foods for a balanced plate.
33 GRAMSOF PROTEIN
13 GRAMSOF PROTEIN
12 GRAMSOF PROTEIN
3 GRAMSOF PROTEIN1 Whole egg + 1 Egg white
Canadian bacon, 1 0unceLow fat cheese, 1 ounce
English muffin, 1/2Melon, 1/2 cupTomato, 1 slice
Non-fat milk, 1 cup
Ready-to-eat whole-grainCereal, 1 cup
Non-fat milk, 1/2 cupBanana, 1 small
Orange juice, 1/2 cup
Pancakes, 2Maple Syrup, 1 tablespoon
Strawberries, 1/2 cupNon-fat milk, 1 cup
Glazed DoughnutCoffee, 1 cup
Cream, 1 tablespoonSugar, 1 teaspoon
350 CALORIES
330 CALORIES 325 CALORIES
295 CALORIES
LysineThreonine
ValineIsoleucine
LeucineMethionine
PhenylalanineTryptophan
Histidine
Contains optimal
amounts of all nine essential amino acids
6 GRAMS OF PROTEIN
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.
1 Whole Whole egg egg + 1 Egg Egg white whiteCanadianCanadianCanadianCanadian bacon, bacon, bacon, bacon, bacon, bacon, 1 1 0unce 0unce 0unce 0unce
fat fat cheese, cheese, cheese,
13 GRAMSGRAMSGRAMSOFOF PROTEIN PROTEIN PROTEIN PROTEIN
white 0unce 0unce
ounce Ready-to-eatReady-to-eatReady-to-eatCereal,Cereal,Cereal,Cereal,
Non-fatNon-fat milk, milk,
white 0unce 0unce
OF PROTEIN PROTEIN PROTEIN
Pancakes,Pancakes,Pancakes,Pancakes,Pancakes,Pancakes, 2 2MapleMapleMaple Syrup, Syrup, 1 tablespoon tablespoon
Strawberries,Strawberries,Strawberries, 1/2 Cream, tablespoon
whole-grain whole-grain whole-grain
milk, milk, 1/2 cup cup
PROTEIN PROTEIN PROTEIN PROTEIN
Ready-to-eat whole-grain whole-grainCereal,Cereal, 1 1 cup cup cup cup
milk, milk, 1/2 MapleMapleCream, 1 tablespoon tablespoon
Coffee,Cream,Cream,Cream,Cream,
Doughnut Doughnut Doughnut DoughnutCoffee,Coffee, 1 cup cup
Cream,Cream,Cream, 1 1 1 1 tablespoon tablespoon tablespoon tablespoon
29529533 GRAMSGRAMSGRAMSOF PROTEIN
GlazedGlazedGlazedGlazedCoffee,
GRAMSGRAMSGRAMS PROTEIN PROTEIN PROTEIN
GlazedGlazedGlazedGlazed Doughnut Doughnut Doughnut DoughnutCoffee,Coffee, 1 cup cup
13essentialvitaminsand minerals
essentialessentialvitaminsvitamins
minerals minerals minerals minerals
70calories
One egg provides 6 grams of protein, nearly half of which is found in the yolk.
HIGH-QUALITY
PROTEINHEALTHY DIET
IS BENEFICIAL
TO A
OTHEREGG-CELLENTBENEFITS
15cents
1day
1egg
1egg
Healthy individuals can enjoy an egg a day without increasing bloodcholesterol levels.
Eggs are one of the most affordable sources of high-quality protein.
of high-quality proteinper meal may be optimalto maintain healthymuscles and bonesfor adults.
25-30 GRAMS
Compared to eating cereal eggs provide
MOREWEIGHT
LOSE
65%
MORE61%REDUCE BMI BY
Feel more energetic
30%
OVERWEIGHT DIETERS
EATING EGGS FOR BREAKFAST COMPARED TO EATING A BAGEL BREAKFAST HELPS
increase intotal fullness
50% greater satietyindex score
are one of the of the of most
14%cholesterol
64%vitamin D
Than previously measured in 2002. ==
RESEARCH HAS SHOWN
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.
• 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.
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