There is no magic number. The number of eggs you eat is an individual decision that depends on your current state of health, food preferences and lifestyle. Some people enjoy eggs every day. Other people have eggs once a week. The decision is yours but remember that Canada's Food Guide suggests we eat a variety of different foods from each food group every day.

Eggs are considered part of the Meat and Alternatives food group in Canada's Food Guide. They are grouped with meat, fish, poultry and legumes because of their high quality protein.

Canada's Food Guide recognizes the nutritional value of eggs. It includes a serving of 2 eggs as part of the Meat and Alternatives food group.

Canada's Food Guide is a tool to help Canadians, ages 2 and over, make sensible food choices.

Canada's Food Guide encourages people to choose foods lower in fat sugar, and salt. Guidance to support these choices includes:

• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Choose grain products that are lower in fast, sugar or salt.
• Select lower-fat milk products.
• Select lean meat and alternatives prepared with little or no added fat or salt.
• Limit foods and beverages high in calories, fat, sugar or salt.

Canada's Food Guide uses a rainbow graphic to illustrate how to include the four essential food groups as part of your daily eating pattern. It also tells you how much food from each food group to eat. The number of servings you choose depends on your age, sex, whether you are pregnant or breast-feeding and your activity level.

Canada's Food Guide recognizes the nutritional value of eggs. It includes 2 eggs as a serving from the Meat and Alternatives food group.

For more information on Canada's Food Guide, visit Health Canada's Web site at http://www.phac-aspc.gc.ca/index-eng.php.

Yes. Eggs can make a substantial nutritional impact in the diet of individuals who need to consume nutrient dense foods, particularly pregnant women, children and the elderly. Eggs are an excellent source of high quality protein plus they provide many vitamins and minerals, including vitamin B₁₂, riboflavin, vitamin D, folate and iron.

Eggs are one of nature's most nutrient dense foods. Canada's Food Guide identifies a serving of 2 eggs as part of a healthy eating pattern.

When it comes to convenience, ease of preparation and good nutrient value for the food dollar, few foods can compete with the unbeatable egg!

If you enjoy eating eggs, and a healthy eating is important to you, it’s good to know the Canadian eggs meet the criteria for the Heart & Stroke Foundation’s Health Check™ program.

It's a well-known fact that eggs contain cholesterol. However, dietary cholesterol has very little impact on blood cholesterol levels in most healthy individuals. Recent research findings clearly indicate that when eggs are consumed as part of a low fat eating pattern, they are unlikely to alter blood lipid levels.^{5, 6}

Eliminating cholesterol-rich foods from the diet could limit the availability of other important nutrients. If you are worried about your heart health risk, it is much more important for you to cut back on your total fat intake than to worry about a single food that contains cholesterol, like eggs.

If you are at risk for heart disease, have had a heart attack or have high blood cholesterol levels, it is important for you to cut back on your total intake of fat, especially saturated and trans fats, and to follow the diet that has been prescribed by your doctor or registered dietitian.