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.

eggnutritioncenter.org

N-2014 2013