Brain Power for Your Kids

Eggs are one of nature's most nutritious foods. One large egg contains only 70 calories, is low in saturated fat and has no trans fat. It also contains 14 important nutrients such as:

• Choline – plays a strong role in brain development and function
• Protein – essential for building and repairing muscles
• Vitamin A – for healthy skin and eye tissue
• Vitamin D – strengthens bones and teeth

For a complete list of nutrients see What's in an Egg.

A balanced lifestyle for your child includes eating from each of the four food groups every day. Recognizing the nutritional value of eggs, Canada's Food Guide includes a serving of 2 eggs as part of the Meat and Alternatives food group. You can also consult Canada's Food Guide online for daily food requirements for kids specifically.




Variety is key to providing kids with healthier breakfast choices. A complete breakfast should contain protein, fibre, iron and calcium. High sugar cereals, breakfast bars and toaster pastries that have few nutrients should be limited. Keep in mind that preparing breakfast, and eating well can be lots of fun especially when there's variety to keep your child excited.
See how Canada's Food Guide lists food under each category and then mix it up for fun servings such as these:

• Scrambled eggs on toast with fresh fruit on the side.
• Fruit smoothies made with yogurt, fresh fruit and juice.
• For that extra protein boost see Cinnamon Oatmeal Breakfast Pudding
• Pancakes with a glass of orange juice. See Fluffy Pancakes.
• French toast with a twist. Try our French Toast Fingers.