The good news is you don’t need a complete lifestyle overhaul to feel stronger. Small, simple choices can add up in a big way; even taking one step a day in the right direction can make a difference. And one of the easiest, most accessible steps you can take starts right in your kitchen.

If you’re short on time but still committed to making smart choices, you’re in the right place. Here are four tips to help you eat healthy, even when you’re in a hurry.

Tip #1: Care for your whole body, including your brain

Maintaining healthy muscles isn’t just for fitness goals. Muscle is the organ of health and longevity and high-quality fuel from high-quality protein, like eggs, is important for sustaining muscle and supporting bone health throughout life.^1,2 What’s more is that emerging research even suggests that muscle health and brain function are connected,³ with physical activity playing a role in supporting cognitive function and mental well-being!⁴  

When you choose to eat eggs, you’re not just feeding your body, you’re feeding your brain, too. Eggs are one of the highest sources of choline in the American diet  — a nutrient that helps support brain health at every stage of life^1,5 including brain development, memory and mood.⁶ In fact, 90% of Americans don’t get enough choline.⁷ Eating two-eggs any time of day provides 50-70% of your daily choline requirement.¹

Whether it’s your brain or your body, eggs offer nutritional support from head to toe. 

Tip #2: Stock up for the week by batch-prepping meals

One time-saving tip for busy families is to batch-prep meals, and that can be as easy as picking up an extra carton of eggs from the local grocery store. Take some time on a day that isn’t as busy to prepare several dishes at once, making it easier to quickly have a nourishing meal on those hectic days ahead.

Look to eggs for an easy, healthy choice to boost the nutritional value of your meal. Many egg dishes can be cooked ahead and served throughout the week, such as tacos, egg stuffed pitas, egg casseroles, hard-boiled eggs and sandwiches.

Here’s another thing to think about: nearly half of an egg’s protein and most of its vitamins and minerals — including choline and antioxidants — are found in the yolk, so adding eggs to your meal rotation is a real no-brainer.^1,8 

Meal prep helps reduce decision fatigue and can help simplify days and alleviate stress^,9 making it easier to eat healthy on even the busiest days. Eggs are incredibly versatile and can be cooked in bulk, such as hard-boiling a dozen or making a batch of egg bites at the beginning of the week.

Tip #3: Have fun meeting protein goals

Protein is an essential component to a healthy body. It helps build and maintain muscle, and along with regular exercise, can keep you strong.

One of nature’s most perfect proteins, each egg contains 6 grams of complete protein, including all nine essential amino acids in a bioavailable form.² This makes them one of the highest-quality protein sources — so high that food scientists often use eggs as a standard to assess the protein quality of other foods.¹ Eggs provide energy and key nutrients that support all the 600+ muscles in your body.^1,10  And that’s a very good thing, because muscles are what allow you to stand, move and really do everything you love to do in life.

Here are some creative ways to increase protein intake with eggs:

• Add hard-boiled eggs to salads or pasta for a protein boost
• Make a veggie-packed omelet for breakfast
• Incorporate eggs into a stir-fry or grain bowl

Maintaining muscle with regular physical activity and a healthy eating pattern can help support your metabolism, keep your weight in check and may also help to prevent disease.^11-15

Tip #4: Bring fiber to the table

While fiber has been trending across social media, fiber consumption remains a significant public health concern.¹⁶ The data shows that approximately 90% of women and 97% of men do not meet the recommended daily fiber intake of 25g – 38g/day.¹⁷

As a favorite food and with ease of prep, eggs are an easy food to partner with fiber-rich ingredients like fruits, vegetables and whole grains. Try adding more vegetables, grains or shredded potatoes to your favorite egg dishes. Combining the fiber from these ingredients with the protein from eggs creates a delicious and filling meal. When life refuses to slow down, your nutrition routine doesn’t have to disappear with your free time. By keeping simple, nourishing staples on hand like eggs and following practical tips, you can fuel your body without adding stress to your schedule. Start small and let each smart choice in the kitchen move you one step closer to feeling your best, no matter how full your calendar may be.

Pregnancy and Lactation: Eggs contain various amounts of all the nutrients recognized by the American Academy of Pediatrics as necessary for early brain development, including 25% DV for choline [1, 2]. Beyond the contribution of essential nutrients, there is growing evidence that eggs are more than the sum of their individual dietary components, including potential interactions of choline, lutein + zeaxanthin, and DHA in relation to measures of fetal neurodevelopment [3]. These data support the value of eating eggs as a whole food source of nutrients during pregnancy and lactation.

Infants: Eggs are an important first food for babies starting around 6 months of age, not only to help meet essential nutrient needs, but also to reduce the risk of allergy to eggs [4-7].

Children and Adolescents: Adolescents have the worst diet quality of any subgroup of the population [8]. Eggs can increase the nutrient quality in the diet of adolescents [9] and an egg a day can help children improve intake for choline, lutein + zeaxanthin [10].

Middle Age: Data from the Rancho Bernardo cohort suggest that egg consumption in middle age may be related to better cognitive performance later in life [11], which supports the benefits of lifelong healthy eating.

Aging Adults: Recent data from the Rush Memory and Aging Cohort found a relationship between egg consumption and lower risk of Alzheimer’s dementia, a relationship driven by dietary choline [12]. Additionally, the American Heart Association recognizes the nutritional benefits of eggs and recommends up to 2 eggs per day within the context of a heart-healthy diet for healthy older adults [13]. High quality protein, choline, vitamin B₁₂, lutein + zeaxanthin, and vitamin D are some of the dietary components eggs contribute to the diet that are particularly important during aging [14].

Importantly, the 2025 DGA does not mention dietary cholesterol at all. The absence of discussion about dietary cholesterol in the 2025 DGA aligns with FDA’s new definition of healthy [15]. The vast majority of the scientific literature indicates eggs can be enjoyed as part of a healthy dietary pattern [16], and within recommended limits of saturated fat, sodium, and added sugars, consistent with the new dietary guidelines [17].

Overall, there is no change for egg recommendations. Real eggs are a nutrient-rich whole food that continue to be recommended as part of a healthy dietary pattern for Americans. Even better, eggs pair well with other nutrient-rich foods and make it easier to eat healthy. See the Egg Nutrition Center’s recipe ideas of how you might pair eggs with other healthy foods.

• According to the Dietary Guidelines for Americans, adolescents have low intakes of nutrient-dense foods and beverages, leading to low intakes of phosphorus, magnesium, and choline, and for girls, inadequate protein.  
• New data show that eggs are one way to increase nutrient quality in the diet of adolescents. 
• Regardless of food security status, consuming eggs was related to reduced risk of not getting enough essential nutrients including choline, vitamin A, potassium, folate, calcium, magnesium, vitamin D, iron, vitamin B2, zinc, vitamin E, vitamin C, and protein. 

Food insecurity impacts 17.9% of households with children in the United States [1]. “Sometimes older children in such households suffer the more severe effects of food insecurity, while caregivers and other family members seek to protect younger children from those effects [1].” Poor dietary intake in food insecure households can put some teens at particular nutritional risk during a period of rapid growth [2, 3]. New data show that eggs are one way to increase nutrient quality in the diet of adolescents. 

The average American teen doesn’t get enough of  several nutrients, including calcium, potassium, dietary fiber, vitamin D, protein (girls), iron (girls), folate (girls), vitamins B₆ and B₁₂ (girls), phosphorus, magnesium, and choline (both boys and girls) [4]. According to the Dietary Guidelines for Americans, adolescents have low intakes of nutrient-dense foods and beverages within the grains, dairy, fruits, and vegetables food groups leading to low intakes of phosphorus, magnesium, and choline. Adolescent females also consume less meat, poultry, and eggs compared to adolescent males, and in combination with low consumption of seafood and other protein foods, including beans, peas, and lentils, the result is underconsumption of protein [3]. 

A recent analysis of dietary data from U.S. adolescents aged 14-17 years (2007-2018 National Health and Nutrition Examination Survey (NHANES)) reported current intake of vitamins and minerals, and the impact of adding one egg per day to the diet. In this study, the usual amount of eggs in the diet was categorized into three levels: 1) non-egg consumers; 2) eggs as ingredients in dishes (e.g., egg burritos, egg sandwiches, pastries); or 3) primarily egg dishes (e.g., eggs and omelets).  The teens in this analysis were categorized as food secure or food insecure based on a survey conducted during the NHANES in-home interview [5]. 

In the 14% of U.S. boys and girls aged 14-17 years experiencing food insecurity, 51% did not eat eggs (47% in the food secure group), 32% consumed eggs as ingredients in dishes (39% in the food secure group), and 17% consumed eggs primarily in egg dishes (14% in the food secure group). Regardless of food security status, eating eggs was related to a reduced risk of not getting enough essential nutrients including choline, vitamin A, potassium, folate, calcium, magnesium, vitamin D, iron, vitamin B₂, zinc, vitamin E, vitamin C, and protein. Only 3-23% of adolescents met the Adequate Intake (AI) for choline (varied based on the level of egg intake), but the percentage increased to 33% for food secure adolescents consuming primarily egg dishes. Modeling the addition of an egg to the diet demonstrated improvements for adolescents meeting recommendations for choline, vitamin A, folate, iron, and vitamin B₂ [5].  

Another recent NHANES analysis (2011-2014) found that only 4.4% of 9-18 year olds meet the AI for choline, and modeling the addition of an egg/day resulted in 23% reaching recommended levels [6]. This analysis also demonstrated that including more eggs in the diet of teens can improve intake of lutein + zeaxanthin [6], carotenoids known to be important for eye, and potentially brain health [7]. 

The 2020 Dietary Guidelines Advisory Committee reported that intakes of dairy, dark green vegetables, legumes, poultry, and eggs should be encouraged among pre-teens and adolescents, particularly girls [4]. The new NHANES analysis supports that egg consumption could be encouraged among all adolescents to improve nutrient intake, and “…considering the prevalence of food and nutrition insecurity more tailored strategies may be needed [5].” 

In 2023, America’s egg farmers donated over 50 million eggs to their local food banks and communities, demonstrating their commitment to hunger relief. See our Quick Recipes Using Pantry Staples which provide easy recipes for teens and the entire family to enjoy. 

• The American Heart Association (AHA) recently evaluated several popular diets and found that a few align with their previously outlined criteria for heart healthy diets, including: the DASH diet, Mediterranean diet, Pescatarian diet, and Vegetarian diet. 
• The AHA also recommends that eggs can be consumed as part of heart healthy diet patterns in order to meet essential nutrient needs. 
• More restrictive diets, such as very low-fat diet, low-carb diet, paleo diet and keto diet, were found to not align with the AHA’s heart healthy diet guidance, since these diets often restrict the consumption of nutrient-rich foods that are critical for heart health and overall health. 

While nutrient needs can be met by consuming various dietary patterns that align with personal, cultural, and budgetary preferences, there is a proliferation of nutrition misinformation that can make healthy eating confusing. Guidance from credible organizations, such as the American Heart Association (AHA), can help to clear up nutrition misinformation and put it into perspective. Recently, the American Heart Association (AHA) released a Scientific Statement evaluating current popular dietary patterns and found that several patterns strongly aligned with heart healthy diets¹. Of importance, the AHA also recommends that eggs can be consumed as part of healthy dietary patterns in order to meet essential nutrient needs². 

In their new Scientific Statement, the AHA evaluated popular dietary patterns with previously outlined criteria for heart-healthy diets³.  Multiple dietary patterns are well aligned with AHA Dietary Guidance, including Dietary Approaches to Stop Hypertension (DASH), Mediterranean, pescetarian, and vegetarian (ovo, lacto, ovo/lacto).  These diets are rich in vegetables, fruits, whole grains, and plant-protein sources.  The next tier of dietary patterns includes vegan and low-fat diets, which scored lower in AHA’s evaluation because there is a risk of nutrient inadequacy (e.g., vitamin B₁₂) and potentially higher consumption of certain packaged foods with little nutritional value.  The lowest tier dietary patterns, including very low-fat, low-carbohydrate, paleo, and ketogenic diets, do not align with AHA Dietary Guidance.  These dietary patterns restrict the consumption of nutrient-rich foods that are critical for heart and overall health.  AHA indicates there are healthier ways to follow all of the popular dietary patterns, and outlines opportunities to address potential challenges.

Egg-specific research also supports that eggs consumed within healthy dietary patterns is beneficial for populations who are at risk for cardiovascular disease, for example, people who have elevated blood glucose or diabetes.  A new study from Boston University found that dietary patterns that included eggs and higher amounts of fiber, fish and whole grains resulted in a 26-29% reduction in the risk of impaired fasting blood glucose or type 2 diabetes⁴.  Another study from the University of Connecticut studied people with Metabolic Syndrome and found that “…consuming whole eggs in combination with a plant-based diet offers a healthier dietary pattern when compared to eggs substitutes by favorably affecting plasma lipids and antioxidant carotenoids, as well as choline, thereby reducing disease risk⁵.”

While the data continue to support a focus on the overall diet in order to reduce the risk of chronic disease^1,6, it is important that nutrient needs are met.  For example, it is difficult to reach the adequate intake for choline without consuming eggs or taking a dietary supplement⁷.  As the AHA called out in the new Scientific Statement, there are challenges even with dietary patterns that align with heart-healthy recommendations and health professionals play a key role in guiding consumers toward healthier, more balanced diets adequate in all essential nutrients.  As a nutrient-dense food with high-quality protein, eggs are an excellent addition to the healthy dietary patterns recommended within the Dietary Guidelines for Americans and the AHA.

For recipe inspiration check out these recipes that fit into a heart-healthy diet.  

According to new research from Boston University:

• The conflicting results around the association of egg consumption and cardiovascular risk factors, such as high blood pressure and impaired fasting glucose, may be due to the dietary patterns accompanying egg consumption rather than the consumption of eggs itself.
• Eating ≥5 eggs per week was associated with lower fasting glucose and systolic blood pressure after four years of follow-up.
• Higher egg intake was linked to a lower risk of developing impaired fasting glucose, type 2 diabetes, and high blood pressure in this healthy population.

Eggs are recommended as part of healthy dietary patterns by the Dietary Guidelines for Americans¹ and the American Heart Association².  However, research gaps remain around egg consumption for certain groups who are at higher risk for cardiovascular disease.  A growing body of evidence indicates that eggs are an important part of the diet, even for those at risk of cardiovascular disease, within the context of a healthy dietary pattern^3-7.  The association between egg consumption and cardiovascular risk factors such as high blood pressure and impaired fasting glucose is a research area that has had conflicting results, but new research suggests that “…variable dietary patterns that accompany egg intake may be responsible for the observed differences…⁸.”  For health professionals, this is great news, because there are many ways to make egg-containing meals and snacks more nutritious.

A new study from Boston University evaluated the association between egg consumption and blood pressure, impaired fasting glucose, or type 2 diabetes using data from the Framingham Offspring Study.  These data show that eating ≥5 eggs per week was associated with lower fasting glucose and systolic blood pressure after four years of follow-up.  Higher egg intake was linked to a lower risk of developing impaired fasting glucose, type 2 diabetes, and high blood pressure in this healthy population⁸. 

Of particular interest, the beneficial impact of eating eggs was stronger when part of healthy dietary patterns.  Specifically, dietary patterns that included eggs and higher amounts of fiber, fish, and whole grains resulted in a 26-29% reduction in the risk of impaired fasting blood glucose or type 2 diabetes⁸.

These observations are consistent with previous human intervention data that show that including eggs in the context of a plant-based diet does not adversely impact markers of cardiovascular health, and improved intakes of selenium and choline (eggs are an excellent source) in adults at risk for type 2 diabetes mellitus³.  The authors of this paper suggest, “Eggs could be used as an adjuvant to enhance plant-based diets that are typically recommended for those at risk of type 2 diabetes mellitus.”

The beneficial impact of egg consumption on blood glucose-related outcomes may be related to several factors.  Eggs may serve as a substitute for carbohydrates, they are a bioavailable food source of lutein and zeaxanthin, and they are a natural food source of vitamin D (6% DV), which may play a role in glucose metabolism⁸.  Collectively, these data support that “…moderate amounts of eggs may reduce the risk of impaired fasting glucose, type 2 diabetes, or high blood pressure when consumed as part of a healthy eating pattern⁸.”

Healthy eating patterns include a variety of vegetables, fruits (especially whole fruit), grains (at least half of which are whole grains), dairy foods, protein foods, and oils.  Healthy dietary patterns also limit foods higher in added sugars, saturated fat, and sodium¹.  As a nutrient-rich food, eggs can fit into many different types of cuisines and accommodate personal preferences.  For recipe ideas that fit into these guidelines, please see our collection of recipes developed by credentialed health professionals.

How did that happen?

Because authoritative dietary guidance is developed based on the body of scientific evidence available at the time, it makes sense that dietary guidance toward eating for heart health has advanced as new research has improved our understanding. New recommendations around eggs and cholesterol are understandably a point of confusion for many consumers. Therefore, it is important for healthcare professionals to understand the history of recommendations and how guidance has evolved over time. Read on to learn more…

• In the U.S., the first dietary cholesterol recommendations were issued in the 1960s and 1970s. In the 1960s, the recommendations to reduce dietary cholesterol stemmed from evidence in a few areas, including animal models demonstrating that dietary cholesterol can increase atherosclerosis.¹ However, the concentration of cholesterol used in these studies was extremely high, providing no practical application for human diets. In addition, many early human studies led to prediction equations that estimate the impact of dietary cholesterol on total blood cholesterol in isolation. Because humans consume cholesterol as part of whole foods and meals, the practical application of this research to health outcomes is limited.
• In 1968, the American Heart Association recommended consuming less than 300mg cholesterol per day and ≤3 eggs per week.
• In 1977, the Dietary Goals for the United States similarly encouraged Americans to “reduce cholesterol consumption to about 300 mg/day.”^2,3 While these were the best recommendations at the time, the details of these early reports indicate uncertainty around the impact of dietary cholesterol on heart disease. Nonetheless, the recommended 300 mg/day cholesterol limit became part of authoritative U.S. dietary guidance.
• The Dietary Guidelines for Americans (DGAs), first published in 1980 and updated every five years, reflect an evolution of the science around dietary cholesterol. While the DGAs highlight the best available evidence at the time, there has been uncertainty reflected in the language used around specific topics, including dietary cholesterol, throughout the various DGA versions.
• In 2013, after decades of research, the American Heart Association (AHA) and the American College of Cardiology (ACC) published a report on lifestyle management to reduce cardiovascular risk⁴. This report was an updated review of the science in which the authors concluded, “There is insufficient evidence to determine whether lowering dietary cholesterol reduces LDL-c.” A systematic review and meta-analysis cited in this report and published in the Journal of Clinical Nutrition concluded that egg consumption is not associated with cardiovascular disease or cardiac mortality risk in the general population.⁵
• In alignment with the AHA/ACC report, the 2015 Dietary Guidelines for Americans removed the 300 mg/day cholesterol limit and placed a new focus on healthy dietary patterns. ⁶
• In 2020, Harvard researchers analyzed up to 32 years of follow-up results from three observational studies and found that moderate egg consumption (defined as up to one egg per day), is not associated with cardiovascular disease risk overall. ⁷
• The current 2020-2025 DGAs affirm that eggs are a nutrient-dense food and recommend egg consumption within the context of healthy dietary patterns. The Dietary Guidelines for Americans (DGA) are based on decades of data and nutrition research and will continue to be updated as we gain new insights from scientific research. The American Heart Association also includes eggs as part of healthy dietary patterns. ^8,9

Try these recipes that fit into a heart-healthy diet.

Photo by Sara Haas, RDN.

Science on dietary cholesterol has evolved, but Americans remain confused. Contradicting information still exists in the media and online, despite the 2020 Dietary Guidelines for Americans and the latest research indicating that eggs can be included in a healthy diet. This is especially concerning because eggs are an affordable, accessible source of high-quality protein with many vitamins and minerals that support health at every life stage. Consumers trust healthcare professionals for nutrition information and guidance, and we want to help provide the most up-to-date, research-based information about consuming eggs.

In order to help Healthcare Professionals offer their patients and clients comprehensive information about egg’s role in a heart-healthy diet, we created an egg nutrition and heart health guide (download here) that can be printed and shared. Why is this information important to share with parents and caregivers? Keep reading! 

Including eggs in a heart-healthy diet is supported by recent research:

• A 2020 Harvard School of Public Health meta-analysis of prospective cohort studies found that consumption of up to one egg per day is not associated with cardiovascular disease risk.¹
• A study published in the American Journal of Clinical Nutrition in 2020 concluded, “In 3 large international prospective studies including approximately 177,000 individuals…we did not find significant associations between egg intake and blood lipids, mortality, or major CVD events.”²
• A 2013 systematic review and meta-analysis of almost 350,000 participants found no relationship between egg intake and cardiovascular disease, ischemic heart disease, or stroke.³

A Science Advisory from the American Heart Association (AHA) concluded:⁴  

• Healthy individuals can include a whole egg daily in heart-healthy dietary patterns.
• For older healthy individuals, given the nutritional benefits and convenience of eggs, consumption of up to two eggs per day is acceptable within the context of a heart-healthy diet.
• Vegetarians who do not consume meat-based cholesterol-containing foods may include more eggs in their diets within the context of moderation.
• While the AHA still places caution on dietary cholesterol for people who have dyslipidemia, a growing body of research indicates eggs can be included in heart-healthy dietary patterns even in people at risk for CVD.^5,6,7

Back in 2015, the Dietary Guidelines for Americans stopped recommending restrictions on the amount of cholesterol in the food you eat.^8,9 A recent article in the Journal of Family Practice Hot Topics in Primary Careconcludes, “More recent data suggest that eggs do not increase the risk for heart disease and should be considered a valuable component of a healthy diet.”¹⁰

The nutrient-rich and versatile egg is a complete protein with essential vitamins and minerals for healthy living.

One large egg packs a nutritious punch:¹⁰

• 70 calories
• 6g high-quality protein
• 1g polyunsaturated fat
• 2g monounsaturated fat
• Excellent source of vitamin B12, biotin, iodine, selenium, and choline plus a a good source of riboflavin, pantothenic acid, and protein
• All 9 essential amino acids
• 252 mcg lutein + zeaxanthin

Nearly half of an egg’s protein and most of its vitamins and minerals — including those essential for supporting our brains and bodies — are found in the yolk.

Include Eggs in Heart-Healthy Dietary Plans!

Eggs are a compact, natural source of vitamins and minerals to help keep you energized. They’re a good source of protein and contain nutrients that support brain health at every age and stage — all for just 70 calories per large egg.

For more information and shareable handouts, videos, and more visit our materials page. 

In a new article published in Hot Topics in Primary Care, a special supplement to the Journal of Family Practice, Dr. Maria Luz Fernandez highlights recent research around eggs and cardiovascular health and highlights the evolution of science around the impact of dietary cholesterol on blood cholesterol⁶.  While the science is clear that elevated LDL-cholesterol increases the risk for cardiovascular disease, the impact of dietary cholesterol and egg intake is not straightforward.  For most people, egg consumption does not impact blood cholesterol levels.  For those whose blood cholesterol responds to dietary cholesterol, generally there is an increase in both LDL-cholesterol and HDL-cholesterol, leaving the ratio between the two unchanged. The ratio of LDL to HDL is recognized as an important indicator of cardiovascular disease risk⁷.

Further, if there is a change in blood cholesterol secondary to egg consumption, the lipoproteins generated tend to be large, less atherogenic LDL particles that are “preferentially removed by [the] liver rather than by endothelial cells.”  The HDL particles generated secondary to egg consumption have improved functionality and a larger surface area which can transport a higher concentration of carotenoids⁶.  Overall, these exciting data illustrate that science has moved far beyond looking at the impact of isolated dietary cholesterol on total blood cholesterol, and instead, we are now evaluating the impact of foods (i.e.eggs) on health outcomes.

Most recent publications demonstrate egg consumption is not associated with cardiovascular disease risk^8-10, and that is the basis for current guidelines that recommend eggs across the lifespan.  It is important to recognize the benefits of eggs within the diet and their role in optimizing health.  Dr. Fernandez lists several protective effects of eggs⁶:

• Generation of HDL-cholesterol with improved function^11,12
• Highly bioavailable lutein and zeaxanthin, carotenoids known to accumulate in the eye and reduce risk of age-related macular degeneration¹³
• An excellent source of choline, which is essential for brain health
• High quality protein for maintenance of health

While the American Heart Association identifies a research gap for people who have abnormal blood lipids⁴, a growing body of evidence demonstrates eggs can be beneficial even for people at risk of cardiovascular disease^11,14,15.  Of course, an overall healthy diet pattern is essential for maintenance of health^3,4. For meal inspiration, check out our collection of heart-healthy recipes.

Photo by Sara Haas, RDN.

A recent randomized controlled crossover intervention recruited 30 men and women aged 35-70 with metabolic syndrome (MetS) to follow a plant-based healthy diet (excluding meat, poultry, fish, and seafood) for 13 weeks.  Participants were randomized to eat spinach with two eggs for breakfast or spinach with egg substitute and then crossed over to the opposite intervention.  The data showed lower body weight and higher HDL cholesterol after the egg intervention compared to the substitute.  No differences were observed in plasma LDL cholesterol, triglycerides, glucose, insulin, or blood pressure.  Blood levels of choline were higher after the egg intervention compared to the substitute; lutein increased during both interventions, and zeaxanthin increased only after the egg intervention.  The authors conclude, “This study demonstrates that consuming whole eggs in combination with a plant-based diet offers a healthier dietary pattern when compared to egg substitutes by favorably affecting plasma lipids and antioxidant carotenoids, as well as choline, thereby reducing disease risk³.”

Importantly, this is also consistent with other studies that have similarly found a beneficial impact of including eggs in the diet:

• Thirty-five adults at risk for type 2 diabetes mellitus included two eggs daily in the context of a plant-based (vegan) diet for six weeks. Eating eggs improved diet quality without adversely impacting cardiometabolic risk factors when compared to egg exclusion^4,6.
• Twenty overweight, postmenopausal women added two whole eggs to the diet for four weeks. This study found improvement in HDL function (cholesterol efflux capacity) with no other changes in lipid biomarkers when compared to eating egg whites only⁵.

While more research is always needed, these recent intervention studies support the value of eggs as part of healthy dietary patterns for everyone, regardless of cardiovascular disease risk status.  For heart-healthy recipe ideas, please see our collection of recipes here.

Crave-worthy comfort foods and hearty, rich dishes may not be especially nutrient-rich, but with a few upgrades, you can enjoy your favorite fare with more nutrition in each bite.

Include a source of high-quality protein.

The Dietary Guidelines for Americans (DGA) recommend including a variety of protein options, such as seafood, skinless poultry, lean pork, such as pork tenderloin or center-cut pork chops, and lean beef, like sirloin steaks or roast and 90% lean ground beef. Eggs are also a high-quality protein source, providing 6 grams of protein per large egg and all nine essential amino acids, for only 70 calories. Vegetarian sources of protein, such as soy products, legumes, nuts, and seeds can also be included regularly. Diets rich in high-quality protein have been shown to help people feel full and satisfied after eating, control their appetite and manage their body weight. Additionally, eating meals with 20-30 grams of protein helps promote muscle protein synthesis, and supports the maintenance of healthy muscle with aging. Eggs can be enjoyed throughout the day! While eggs are traditionally viewed as a go-to breakfast food, they also make great snacks or a delicious protein option in balanced lunches and dinners. One of my favorite easy dinner recipes on a busy night is a family favorite pizza, and I love this Hawaiian Scrambled Egg Pizza for added protein.

Incorporate a hefty helping of vegetables.

Eggs make it easy to follow a plant-based diet because they pair well with vegetables, which are foods Americans often don’t eat enough of.¹ But don’t forget the yolks folks. Nearly half of an egg’s protein and most of its vitamins and minerals – including those essential for supporting our brains and bodies — are found in the yolk. Eggs and vegetables are a perfect pairing because vegetables are a source of many of the nutrients lacking in the typical American diet, including vitamin A, C, folate, fiber, magnesium, and potassium.¹ Incorporating more vegetables into comforting dishes you already enjoy is a great way to boost the nutritional value of the meal and adding eggs can help you better absorb the nutrients found in vegetables, such as vitamin E and carotenoids.^2,3 One of my favorite comforting classics is spaghetti, and I love the idea of trading half the pasta for zucchini noodles in this Pasta Carbonara with Mixed Noodles.

Choose whole grains.

Whole grains are foods made from the entire grain kernel, which is made up of the bran, endosperm, and germ, and they thus retain more nutrients than refined grains. Whole grains are an important source of dietary fiber, iron, and folate, and the Dietary Guidelines recommend that we make at least half our grains whole to reduce the risk of coronary heart disease.¹ Eggs are also recommended for healthy adults as part of a heart-healthy diet according to the American Heart Association. Examples of whole grains include whole-wheat bread, brown rice, whole-wheat pasta, and quinoa. These Stuffed Peppers with Quinoa and Eggs fit into a heart-healthy diet and would be a nutrient-packed alternative to traditional stuffed peppers with white rice and beef.

Jessica Ivey, RDN, LDN, is a dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. Jessica offers approachable healthy living tips, from fast recipes to meal prep guides and ways to enjoy exercise on her website, JessicaIveyRDN.com. Follow her on Facebook and Instagram.