Three Flexible Ways to Eat Better Today with Eggs
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Disclosure: I was compensated by Egg Nutrition Center for my time to write this post. Recommendations and opinion are my own.
When I tell people what I do for a living and the word “nutrition” comes up, the next thing I hear is… “Please, tell me what to eat!” I think everyone is looking for some guidance on what is good for you and how to get more of it. I wish it were as easy as giving people a “do’s and don’ts” list of foods, but it’s not. Your personal preferences matter because if you don’t love the food and how it tastes, you won’t make it a habit. Nor should you. That’s why I think it’s better to seek out nutrition advice that is flexible and guides you to choices you feel good about.
Three Healthy Eating Patterns to Fit Your Life
As a nutrition expert, I look to the scientific evidence for guidance in making my recommendations. In a report earlier this year, the 2015 Dietary Guideline Advisory Committee (DGAC – a group of food and nutrition researchers and scientists) placed a strong emphasis on the importance of healthy eating patterns as an effort to improve the major diet-related health problems we face as a nation. They recommended three flexible healthy eating patterns: Vegetarian, Mediterranean and Healthy US. In this blog, I will describe what makes up healthy eating patterns and share recipes and ideas that make them easy to follow. In addition to staples like fruits, vegetables and whole grains, one of my favorite versatile lean proteins, nutrient-rich eggs, is present in all three patterns.
Focus on Nutrient-Dense Foods
In a perfect world, everything we eat would taste delicious, be super-convenient, and offer plenty of nutritional benefits. But do such foods exist? Sure do! One egg contains 14 essential vitamins and minerals, 6 grams of high-quality protein, all 9 essential amino acids, and the antioxidants lutein and zeaxanthin, all for 70 calories, making it one of the best nutrient-dense foods to eat.
Plant Powered Eating
The key to healthy vegetarian eating is to enjoy a variety of foods. One common concern with plant-based eating is getting in enough protein. Eggs provide one of the highest quality proteins of any food available. One egg provides six grams of protein, but don’t toss the yolk! Nearly half of the protein is found in the yolk. Eggs are also one of the few foods that are a naturally good source of vitamin D, nothing artificial.
Bring some color to the table with these easy to make Broccoli Quiche in Colorful Peppers.
A Plant-Based Diet Doesn’t Mean Only Plants
There’s no strict criteria that defines plant-based eating. The focus is on the foundation, which is mostly grains, nuts and seeds, fruits, veggies and legumes. At each meal, pairing plants with 20-30 grams of high-quality protein like eggs, fish, chicken, lean meat, and low-fat dairy can help support healthy muscles and strong bones and keep you feeling satisfied. Check out this neat infographic for more protein and plant pairings to help inspire you.
Looking for way to jazz up traditional egg salad? Try adding flavorful 
ingredients like tomato, red onion, avocado and cilantro for more zing. This Tomato Avocado Egg Salad can be enjoyed as a meal or a hearty sandwich filling or serve in hollowed-out tomatoes.
Long Live the Mediterranean Way
This stands as one of the world’s healthiest and tastiest ways of lifestyles. So what is it about this lifestyle that is so protective? Lots of physical activity for one, but also this style of eating thrives on an abundance of fruits and veggies, olive oil, more fish, less red meat and processed foods, and they enjoy their wine in moderation.
Looking for a high 
protein breakfast option? Heart-healthy fish has a strong presence in the Mediterranean diet, so why not add some to your morning meal? Scrambled Eggs & Lox Breakfast Bagels puts a sunny twist on the bagel and lox combo with the simple addition of a scrambled egg to help you power through your day.
The Pattern on Your Plate
Composing a healthy meal means getting the right balance of proteins, carbohydrates and fats. When planning out your Balanced Plate fill your plate at each meal with one-half fruits and vegetables, one-quarter protein and one-quarter grains or starches. But don’t forget the fat. Studies now show enhanced absorption of nutrients in veggies when consumed with a source of fat, such as eggs or olive oil. Here’s another neat infographic that highlights the latest research.
Nature’s Form of Portion Control
Eggs are naturally portioned (one egg is one serving) which makes them easy to prepare, whether you are cooking for one or many. Compared to other proteins, they are relatively inexpensive (average cost 25 cents/egg) and can remain in your fridge for several weeks without spoiling.
Boiled to Perfection
Boiling an egg is a simple way to create a healthy snack that can be taken on the go. Boiled eggs are also easy to pack in kid’s lunch boxes, or can be stored away in the refrigerator for later snacking. To get that perfect boil, cover eggs with 1 inch of cold water, and start heating. Take the pan off the heat as soon as the water boils. Cover and let eggs stand in hot water for 12 minutes (for a large egg), then drain immediately and serve.
Which Eating Pattern is Best for You?
A healthy eating pattern is not a rigid prescription for eating or a diet. It’s a style of eating that gives us flexibility in making choices to help meet our nutritional needs and also account for our personal preferences, food budget, and availability. If you’re looking to adopt healthier ways of eating the best eating pattern is the one that fits your lifestyle and you can stick with!
Visit IncredibleEgg.org Recipe Resources for more creative ways to use eggs in cooking.
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