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.

• Egg allergy affects about 1% of children in the U.S. It can limit food choices and impact quality of life.
• Baked egg may help build tolerance. For children who can tolerate baked egg, eating it regularly may support faster progress toward outgrowing the allergy.
• The egg ladder offers a step-by-step path forward. This new tool helps healthcare providers guide egg reintroduction while expanding food options.

Approximately 1% of all children in the US and about 12% of children with food allergies are allergic to eggs [1] . For these children, egg allergy can impact nutrient intake [2] and quality of life [3]. The good news is that egg allergies are considered to have a high rate of resolution in childhood [4, 5], and now, there is a new tool to help. The new U.S.-focused egg ladder is a standardized tool that can help clinicians support their patients in re-introducing eggs to the diet, with the goal of outgrowing an egg allergy[6].

It has been observed that approximately 70-80% of children with egg allergy can tolerate extensively baked egg in foods like muffins (as opposed to lightly cooked eggs like scrambled) [5, 7, 8]. Several studies have suggested that for children who can tolerate baked egg, eating these foods may help them outgrow an egg allergy sooner [5, 8-10], with some studies showing better tolerance with more frequent intake [11]. These data support the rationale for using an egg ladder, which provides a stepwise progression from extensively heated to less heated commonly consumed foods [6].

The new egg ladder for IgE-mediated egg allergy considers age-appropriate foods, allergen content, ease of preparation, and nutrition [6]. There are seven steps in the egg ladder, which ranks egg-containing foods based on laboratory-verified ovalbumin, ovomucoid, and total egg protein content [6]. Ovalbumin is a protein in egg white that is sensitive to heat, which results in denaturation of the protein and decreased allergenicity.  Ovomucoid is the primary allergen found in egg white, as this protein can retain antibody-binding activity after heating [7].  However, in the case of extensively baked food products, heating and interactions with the food matrix (e.g., wheat gluten) can alter protein structure and as a result, decrease antigenic activity of egg proteins, including ovomucoid [6, 7, 12].

Children who can tolerate extensively heated baked egg are more likely to outgrow their food allergy, potentially because exposure to the allergen in the baked food products alters the course of allergy resolution [10, 13-15]. Tolerance of baked egg could also be an indicator of phenotypes less likely to be persistent [8]. Either way, the egg ladder is a valuable tool that can support progress toward outgrowing an egg allergy and expanding food choices [6]. While further research is required to evaluate which types of patients this egg ladder is best suited for, with clinician guidance, this tool is a positive step forward in supporting families with egg allergies. For clinicians interested in more information about the egg ladder, including supplemental materials with recipes and instructions for families, please see the publication in Pediatric Allergy and Immunology. Importantly, the most recent recommendations from leading health authorities focus on prevention, with early introduction around 6 months of age to reduce the risk of egg allergy [16, 17]. For more information on the early introduction of eggs, please see our early introduction education materials.

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.

What Does the Science Say?

The LEAP (Learning Early About Peanut Allergies) study showed that early introduction of peanut foods, starting around 4-6 months, may reduce peanut allergies by up to 86%.³ The EAT (Enquiring About Tolerance) study showed that introducing six common allergens to babies with no known risk was safe and, in babies who were fed according to the recommended intervention (per protocol), risk of developing peanut and egg allergies was reduced.⁴

What are the Generally Accepted Risk Factors for Developing Food Allergies?

• Severe eczema
• Existing food allergy
• Family history of atopy (e.g. atopic dermatitis, allergic rhinitis, asthma, food allergy, etc.).

If your patient/client has any of these risk factors, refer to pediatrician or allergist to begin introduction of potential allergens, especially peanut, between 4-6 months. ^3,7

When Should Parents and Caregivers Introduce Potential Food Allergens?

The NIAID recommends introducing peanut foods around 4-6 months, based on individual risk.⁵ Babies with the aforementioned risk factors may require pre-screening or an in-office first introduction. All other potential allergens should be introduced around 6 months of age, depending on a child’s specific risk factors. Evidence does not support withholding allergens to prevent food allergies.^2,6

How Should Potential Food Allergens Be Fed to Infants?

All foods should be fed to a baby in a form appropriate to their development and under caregiver supervision.² Purees, thinned pastes, and well-cooked and soft forms are just a few ways to easily introduce any food. Once successfully introduced, potential allergens should continue to be fed.

Tips for Introduction⁴

1. Feed when baby is healthy with no fever or signs of illness.
2. Introduce new foods early in the day before a nap, so you can observe for 2 hours.
3. Wait 2 to 3 days between introducing a new potential allergen.
4. Try a small amount of food on the tip of a spoon. Wait 10 minutes and feed more if there are no signs of a reaction with the goal of 2 teaspoons of the allergen.
5. Stop feeding baby and seek medical care if signs of a reaction are seen: hives, vomiting, coughing, swelling of the mouth, wheezing, lethargy.

Early Introduction: What’s on the Menu?

Here are some ideas for safely feeding baby:

• Peanut butter thinned with breastmilk or formula
• Mashed, cooked egg yolk with infant cereal
• Baked muffin with egg and peanut butter
• Once baby has successfully enjoyed peanut and egg separately, check out these four simple recipes to introduce eggs and peanut butter to infants.

Where Can I Learn More about Introducing Potential Allergens?

For introducing all allergens: babysfirst.org

To easily share information with your patients and clients, check out our Food Allergy Parent Guide.

This overview outlines what parents and caregivers should know about timing, preparation, and safety when introducing potential allergens, based on current evidence and expert recommendations.

When Should I Introduce Potential Food Allergens?
Early introduction of peanut and egg may reduce your child’s risk of developing allergies to those foods.¹ Potential allergens should be introduced around 6 months of age, depending on a child’s specific risk factors. Evidence does not support withholding potential allergens like milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soy to prevent food allergies.^1,2

Is My Child at Risk for Food Allergies?
The following are generally accepted as key risk factors for developing a food allergy: severe eczema, first-degree relative with allergies, existing food allergy. If your baby has any of these risk factors, talk to your doctor about introducing potential allergens between 4-6 months, especially peanut.^3,5

How Do I Introduce Potential Food Allergens to My Infant?
All foods should be fed to a baby in a form appropriate to their development and under supervision. Purees, thinned pastes, and well-cooked and soft forms are just a few ways to easily introduce foods. Once successfully introduced, potential allergens should continue to be fed.

Tips for Introduction⁴

1. Feed when baby is healthy with no fever or signs of illness.
2. Introduce new foods early in the day before a nap, so you can observe for 2 hours.
3. Wait 2 to 3 days between introducing a new potential allergen.
4. Try a small amount of food on the tip of a spoon. Wait 10 minutes and feed more if there are no signs of a reaction with the goal of 2 teaspoons of the allergen.
5. Stop feeding baby and seek medical care if signs of a reaction are seen: hives, vomiting, coughing, swelling of the mouth, wheezing, lethargy.

If you have questions about introducing potential allergens to your child, speak to your pediatrician.

Early Introduction: What’s on the Menu?

Here are some ideas for safely feeding baby:

• Peanut butter thinned with breastmilk or formula
• Mashed, cooked egg yolk with infant cereal
• Baked muffin with egg and peanut butter
• Once your baby has successfully enjoyed peanut and egg separately, check out these four simple recipes to introduce eggs and peanut butter to infants.

To easily share this information with your patients and clients, check out our Food Allergy Parent Guide.

For more on introducing peanut foods: preventpeanutallergies.org
For information on all food allergens: babysfirst.org

A new study published in Pediatrics found a significant decreased risk of peanut or any (IgE) food allergy incidence among younger children (0-3 years) following publication of early introduction guidelines [6]. This is a significant finding because it suggests that public health guidelines are working to help prevent food allergy.

These new data also show there was no change in incidence of egg allergy after publication of early introduction guidelines. As a result of the drop in incidence of peanut allergy, eggs were found to be the leading food allergen in this group of young children; however, egg allergy incidence is not increasing [6]. The authors suggest these differences may be related to variability in early introduction practices of specific foods.

Egg allergies are considered to have a high rate of resolution in childhood, with approximately 50% of children with egg allergy reaching tolerance between the ages of 2-9 years [7, 8]. Of significant interest, it has been observed that approximately 70-80% of children with egg allergy can tolerate extensively baked egg in foods like muffins or cakes (as opposed to lightly cooked eggs like scrambled or French toast) [8-11]. More research is needed to better understand whether including extensively baked eggs in the diet may potentially help some children move toward resolving an egg allergy.

However, prevention of allergy is the best approach for all children, and that is why leading allergy health societies conclude, “To prevent peanut and/or egg allergy, both peanut and egg should be introduced around 6 months of life, but not before 4 months…Other allergens should be introduced around this time as well [12].” Recent guidelines from the European Academy of Allergy and Clinical Immunology also recommend cooked egg around 4-6 months to reduce the risk of allergy to egg [13].

The American Egg Board supports ongoing scientific research in this area – helping to advance understanding of how to prevent and manage egg allergy.

For resources for health professionals and parents, including current guidance, science-based information and practical tools such as recipes and tips for introducing eggs and peanuts as a first food, check out our toolkit and early introduction educational materials.

We all want to feel our strongest every day. In a perfect world, we’d have all the time we need to work out, meditate, connect with friends – to be our best selves. But the realities of life often get in the way. The good news is that even taking one step a day in the right direction can make a difference. And we’ve got just the step that’s easy for nearly everyone to take towards their strongest self: simply reach for that carton of eggs. 

Eggs Offer Nutritional Support from Head to Toe

Eggs are a source of complete protein, delivering all nine essential amino acids, which is what your body needs to maintain muscle mass.¹ It’s the high-quality protein and nutrients in eggs that, along with a balanced diet and regular exercise, help to support all 600+ muscles in your body.²

Eggs are also rich in choline, a nutrient that supports mood and memory.^3,4 Though choline is crucial for brain health, 90% of Americans don’t get enough of this nutrient. ⁵ Eating two eggs — at any time of day — is a strong start, with 12 grams of high-quality protein and 50-70% of your daily choline requirement.^3,5 

What’s more, eggs contribute lutein and zeaxanthin into the diet – antioxidants that are also found in fruits and vegetables.⁶ Emerging research indicates there may also be a connection between lutein and cognitive function.⁷

Eggs Support Four Pillars of Well-Being

Feeling your best means taking care of your whole self – body, mind, emotions, and relationships. These four parts of well-being work together like pillars holding you up. When you strengthen each one, you build a stronger, healthier, and more balanced life.⁸

Whether it’s boosting physical strength, brain health, emotional balance, or social connections, a few smart choices each day can lead to being Stronger by the Dozen.

• Two eggs a day can fit into a heart-healthy diet. New research shows that when eaten as part of a diet low in saturated fat, two eggs daily did not raise LDL (“bad”) cholesterol—and actually lowered it compared to a typical Western diet.
• Saturated fat—not dietary cholesterol—is the main driver of high LDL cholesterol. This study reinforces that it’s more important to focus on reducing saturated fat, not dietary cholesterol.
• Eggs are a nutrient-rich, healthy choice. As a healthy, natural source of essential vitamins and minerals, eggs can be part of a balanced eating pattern that supports cardiovascular health.

In 2015, the recommended limit for dietary cholesterol was removed. The Dietary Guidelines Advisory Committee made this change [1] to align with the totality of scientific evidence [2, 3], the new focus on nutrient-dense foods as part of healthy dietary patterns [4], and evidence that mean cholesterol intake was roughly 270 mg/day [4].

Dietary cholesterol is found in animal-source foods, many of which are also higher in saturated fat. But eggs and shellfish are the exception – they contain cholesterol but are low in saturated fat [5].  For this reason, eggs provide a unique opportunity to study the specific effect of dietary cholesterol, independent of saturated fat, on cardiovascular disease (CVD) risk. In fact, the impact of dietary cholesterol in the absence of high dietary saturated fat on LDL cholesterol (LDL-c) levels was identified as an important research gap by the 2020 Dietary Guidelines Advisory Committee [5].

A new study published in the American Journal of Clinical Nutrition offers new insights to help close this gap in the science. This new study evaluated the independent effects of dietary cholesterol and saturated fat on LDL-c concentrations in a randomized, controlled, cross-over study in 61 healthy Australian adults with a baseline LDL-c of <135 mg/dL , each assigned to follow three different dietary patterns in random order [6]:

• Control diet: typical Western diet that is high in saturated fat and dietary cholesterol (maximum of 1 egg/week)
• Egg diet: high in cholesterol (2 eggs/day), low in saturated fat
• Egg-free diet: low in cholesterol (no eggs), high in saturated fat

The key takeaway from this study: Eating two eggs a day as part of a low in saturated fat diet actually led to lower total and LDL cholesterol levels compared to the typical Western diet.

Further analysis of these data indicates a significant relationship between saturated fat intake and LDL-c. Additionally, Apolipoprotein B levels – another strong risk factor for CVD – were significantly lower with the Egg diet compared to the control.

These data align with the vast majority of the scientific literature that indicates egg consumption is not associated with CVD risk [7-14] and confirms that the primary dietary driver of blood LDL-c is saturated fat, not dietary cholesterol. Importantly, eggs are recommended as part of an overall healthy diet [15, 16]; if cholesterol sources likes eggs are consumed with foods higher in saturated fat, there may be increases in blood cholesterol [17]. Check out ENC’s heart-check certified recipes and heart health handbook for healthy meal inspiration and additional information.

• New Studies Show Eggs May Support Brain Health Over Time 
  Long-term studies suggest a link between regular egg consumption and better cognitive function in older adults, with benefits seen in both men and women—and those who consumed eggs starting in middle age. 

• Nutrients in Eggs Are Key for Healthy Aging 
  Eggs contribute choline, lutein + zeaxanthin, and high-quality protein—all of which are important for healthy aging, especially when included as part of a lifelong healthy diet. 

• Choline Intake Still Falls Short for Most Americans 
  Despite its importance for brain health, many Americans don’t get enough choline. Just two eggs at breakfast can provide  50-70% of daily needs, making eggs an easy and effective way to boost choline intake. 

Alzheimer’s disease impacts an estimated 6.9 million Americans, with cognitive impairment affecting millions more [1, 2]. Identification of lifestyle factors that can be modified to help maintain cognitive function during aging is of high interest for public health [3].  

Eggs have multiple dietary components that have been linked to brain health, such as lutein + zeaxanthin (carotenoids found in the yolk) and choline [4], and ongoing research is evaluating the potential benefits of eggs as part of a healthy diet during aging. 

There are only a few studies that have evaluated egg consumption over time and the relationship to cognitive function, with mixed findings, although these studies were relatively short in duration [3, 5, 6]. A recent analysis of data from the Rancho Bernardo Cohort, which followed community-dwelling men and women aged 60+ for more than 16 years, found a relationship between consumption of eggs and better performance on select measures of cognitive function in men [3]. A separate analysis evaluating data from this cohort found that in women, those who consumed more eggs per week had less decline in performance on select cognitive tests over a 4-year follow-up period [7]. 

Interestingly, when analyses were limited to participants younger than 60 years of age at enrollment, eating more eggs was related to better performance on most cognitive tests 16 years later. These data suggest that egg consumption in middle age may also be related to better cognitive performance later in life [3], which supports benefits of lifelong healthy eating. 

Recent data from the Rush Memory and Aging Cohort builds on these data, which for the first time, found a relationship between egg consumption and lower risk of Alzheimer’s dementia [8]. This relationship was driven by dietary choline, a nutrient that most Americans don’t get enough of, but is known to be important for brain health [9, 10]. 

Overall, while these new data do not establish a cause-and-effect relationship between egg consumption and measures of cognition, the findings strongly support that the nutrients in eggs can have a significant impact on the maintenance of brain health. Eggs have high quality protein, which aging adults need to consume more of [11], and provide a variety of nutrients to the diet, including choline, vitamin B₁₂, lutein + zeaxanthin (carotenoids found in the yolk), and vitamin D that can help maintain health. Eating two eggs at breakfast provides a strong start to your day with 12 grams of high-quality protein and 50-70% of your daily choline requirement. 

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

• Health professionals play an important role in guiding food and dietary supplement consumption before, during, and after pregnancy – especially during critical periods when infant brain development is sensitive to the availability of nutrients. 

• It is thus essential to emphasize the consumption of foods that provide protein, DHA, iron, folate, choline, zinc, vitamin B12, vitamin A, and vitamin D during these critical developmental periods. 

• Common misconceptions about the benefits of certain foods that offer these essential nutrients, such as eggs, can lead to underconsumption of these foods. 

Hot Topics in Primary Care: Early Life Nutrition and the Developing Brain 

While all macro- and micronutrients are essential for healthy babies, “The developing brain is sensitive to the availability of nutrients during critical periods of pregnancy and infancy, after which neurodevelopmental damage is irreversible [1].”  Foods with nutrients are important for health professionals to highlight before and during pregnancy.  Misconceptions about foods such as eggs and seafood might also be vital to address.  A recent Special Supplement on Hot Topics in Primary Care article, supported by the American Egg Board, summarized the critical role of nutrition during pregnancy on infant neurodevelopment for health professionals. 

Dr. Christifano and Registered Dietitian Lara Bennett highlight several nutrients that are important for a baby’s developing brain, including protein, DHA, iron, folate, iodine, choline, zinc, vitamin B₁₂, vitamin A, and vitamin D.  Food sources of these nutrients include animal-source foods (e.g., poultry, meat, fish, eggs, seafood, dairy foods, liver) and plant-source foods (e.g., tofu, beans, fortified grains, green leafy vegetables, dark chocolate, orange/red/green vegetables).  These foods are recommended to be emphasized as part of an overall healthy dietary pattern during pregnancy, which includes a variety of nutrient-rich fruits and vegetables, whole grains, beans, peas, lentils, and nuts. 

Eggs are one example of a food that contains several nutrients important for neurodevelopment.  In fact, eggs contain various amounts of all the nutrients recommended by the American Academy of Pediatrics for the growth of a baby’s brain [2].  New data show that these nutrients are more than the sum of their individual dietary components, with potential interactions of DHA, lutein + zeaxanthin, and choline on brain development [3, 4].  “Further, maternal egg intake alone is related to markers of fetal neurodevelopment in the third trimester [1, 3].”  These data illustrate the potential value of recommending food sources of nutrients instead of dietary supplements, because of the interaction of the dietary components in the food, which could impact the bioavailability of choline and lutein, for example [5, 6]. 

Despite authoritative recommendations that eggs can be part of healthy dietary patterns [7, 8], many Americans remain confused about the cholesterol content of eggs.  Survey data indicate that forty-two percent of new and expectant parents indicate “high cholesterol” is a barrier to eating more eggs [9].  These data are particularly alarming because of the incredible nutrition package eggs offer to children [10, 11].  Health professionals can help reassure parents that the evidence shows that when eggs are eaten within a healthy dietary pattern, egg consumption does not negatively impact blood cholesterol levels [12].   

Seafood is another “…food group that is nutrient dense and recommended in pregnancy by all major health agencies, but many women still report avoiding it while pregnant [1, 13]…patient-facing information tends to emphasize the risks of mercury consumption without also mentioning the benefits of seafood.”  Survey data indicate women desire more information about healthy seafood consumption during pregnancy, which like eggs, provides essential nutrients for healthy brain development [1]. 

Overall, health professionals play an important role for guiding food and dietary supplement consumption before, during, and after pregnancy, which can help “optimize the health of the next generation [1].”  As just one egg a day contributes ~33% of the choline requirement during pregnancy, eggs can be an easy addition to healthy dietary patterns that support early life nutrition.