Eggs: A Natural Fit into Canada's Food Guide
What’s one smart food choice that Canada’s Food Guide recommends? Eggs! Whether they are hard boiled or eaten as a snack, or they fill the protein portion of your plate, eggs are nutritious and delicious. The guide also reminds Canadians that healthy eating is about more than the foods you eat – it also means:
- Cooking more often
- Sharing meals with others
- Being mindful of food choices
- Using food labels to make informed choices
Where Do Eggs Fit In?
Canada’s Food Guide recommends protein-rich Canadian eggs as part of a well-balanced diet. Not only are Canadian eggs delicious, but they provide some of the most important nutrients for Canadians to consume in a day. Two eggs contain 13 grams of high-quality protein. Perfect for the ‘protein foods’ portion of the plate.
Plan Your Plate!
- Have plenty of vegetables and fruit – fill half your plate (or bowl!) with vegetables and fruit
- Choose fewer processed foods – that are high in sodium, sugar and saturated fat
- Make water your drink of choice – drink water instead of pop, juice or other sweetened beverages
- Eat protein foods – fill one quarter with a variety of protein foods like eggs, beans, lentils, soy products, dairy products, fish, chicken or lean meat
- Choose whole grain foods – such as brown rice, whole grain wheat, quinoa or oats for one quarter of your plate
Make Canada’s Food Guide Work For You!
- Create a healthy eating environment. Fill your fridge and pantry with the ingredients to make nutritious meals. Keep non-perishable healthy snacks in your car, desk or bag for nutrition-on-the-run.
- Use time-saving tools. If you are rushed at dinner time, put eggs on the menu. Scrambled eggs are done in minutes. Add whole grain toast and lots of vegetables for a “Food Guide Snapshot” meal. Plus, it’s more nutritious than ordering fast food or eating processed foods.
- Keep healthy options on hand. Keep cut vegetables and fruit in the fridge. Have hard boiled eggs on hand for quick snacks (they last for seven days in the fridge!)
- Cook once and enjoy twice. Try quiches, frittatas, soups, casseroles and pasta dishes, which are great for dinner and for lunch the next day.
- Try new foods. Opt for a never-tried vegetable next time you shop.
| Myth | The new Food Guide eliminates eggs, milk, meat, and is mostly plant-based. | Myth | The new Food Guide doesn't include portion sizes, so the amount of food we eat isn't important. |
| Fact | The "protein foods" section includes both plant-based (tofu, beans, lentils, nuts) and animal-based (eggs, meat, poultry, dairy) protein choices. | Fact |
It illustrates the proportions of vegetables and fruit, protein foods and whole grains to fill your plate, rather than providing specific portion sizes. This guidance provides an easier and more flexible way to build balanced meals. |
Canada’s Food Guide encourages Canadians to cook at home more often, enjoying meals with friends and family. As an ideal ingredient to include with other whole, unprocessed and vitamin-rich foods, eggs can help bring everyone to the table to enjoy fast, easy and delicious meals together. Pair Farmhouse Breakfast Cups with whole grain toast and a side of sautéed veggies for a perfect ‘Food Guide Snapshot’ meal.