Eggs 101

Get Cracking on Your New Year's Resolution to Eat Healthy

California Breakfast Sandwich CMS

New Year’s offers a time to reflect on the past year and to think about making positive changes for the year ahead. Many of us will resolve to eat healthier this new year, but how can you make it stick?

The ability to keep a New Year’s resolution resides in its practicality. How well does it fit into your current daily life? Can you make it a routine?

When it comes to healthy eating, a good place to start is to review Canada’s Food Guide, where you can find information about daily servings and overall practical tips to help you maintain a healthy balanced diet.

According to Canada’s Food Guide, Canadians should be eating 4 to 10 servings of vegetables and fruit a day, depending on age and gender.

One easy way to eat more from this food group is to add vegetables and/or fruits to your meals. At breakfast try these French Toast Kabobs popular with the kids, or make a Tropical Oatmeal Bowl and top with your favourite fruits like mango, pineapple, and strawberries. For lunch try Microwave Leek and Mushroom Flan, Zesty Eggplant Frittata, or Pack and Go Salad. For snacks on the go, try Mean Green Cheesy Bites, Green Goddess Devilled Eggs with Prosciutto, or Egg Salad Sliders. And dinner, try a Freekeh Power Bowl with Dill Pesto or Mushroom and Barley Pilaf with a Poached Egg.

Canada’s Food Guide also recommends eating 1 to 3 servings of meat and meat alternatives every day. Just two eggs are considered one serving from this food group. In fact, one large Grade A egg contains 6g of protein, 14 key nutrients, and only 70 calories.

Eggs are also one of the few foods considered to be a complete protein, as they contain all nine essential amino acids. “Essential” means that our body can’t build them from other components, which is why we need to include them in our diet. Amino acids are known as the "building blocks for the body" because they help form protein.

Another simple way to eat healthier is to favour healthy fats, like omega-3 polyunsaturated fats, which help protect the heart. Since our bodies don’t naturally produce these fats, we have to get them from foods such as olive, flaxseed and canola oils, omega-3 eggs, fish, avocados, nuts and seeds. Try this Smoked Salmon Frittata paired with a green salad, or go all out with the Breakfast Power Bowl.

For more nutritional information about eggs, visit the eggs.ca nutrition page.

Eggs are a natural choice for a healthy diet and a great way to get cracking on your New Year’s resolution to lead a healthy active lifestyle for years to come!