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Home , Protein (nutrient), Protein quality

WITH -RICH EGGS

AN ALL-NATURAL, 70 HIGH-QUALITY calories PROTEIN POWERHOUSE

One egg contains 13 essential vitamins and minerals, high-quality protein and antioxidants, and boasts 13 only 70 calories. essential For an ideal breakfast, pair vitamins eggs with other - and minerals dense for a balanced plate.

Contains optimal amounts of all nine essential amino acids 6 GRAMS OF PROTEIN One egg provides 6 grams of protein, nearly half of which is found in the . Not all breakfasts are created equal when it comes to protein. Research shows that 25-30 grams of high-quality protein per may be optimal 350 CALORIES to maintain healthy muscles and bones for adults. While each of these popular American breakfast options provides a similar amount of calories, 33 GRAMS the amount and type of protein varies greatly. OF PROTEIN 330 CALORIES 325 CALORIES 13 GRAMS 12 GRAMS 295 CALORIES OF PROTEIN OF PROTEIN 3 GRAMS 1 Whole egg + 1 Egg white OF PROTEIN Canadian bacon, 1 0unce Low fat cheese, 1 ounce Ready-to-eat whole- English muffin, 1/2 , 1 cup Pancakes, 2 Glazed Doughnut Melon, 1/2 cup Non-fat , 1/2 cup , 1 tablespoon Coffee, 1 cup , 1 slice , 1 small , 1/2 cup Cream, 1 tablespoon Non-fat milk, 1 cup juice, 1/2 cup Non-fat milk, 1 cup , 1 teaspoon HIGH-QUALITY PROTEIN 25-30 GRAMS IS BENEFICIAL of high-quality protein per meal may be optimal

TO A HEALTHY to maintain healthy muscles and bones RESEARCH HAS SHOWN for adults. EATING EGGS FOR BREAKFAST COMPARED TO EATING A BAGEL BREAKFAST HELPS OVERWEIGHT DIETERS

LOSE MORE 65% WEIGHT

REDUCE BMI BY 61% MORE

Feel more energetic

Compared to eating cereal eggs provide

increase in 30% total fullness

greater satiety 50% index score

Healthy individuals can Eggs are one of the most enjoy an egg a day affordable sources of OTHER without increasing blood high-quality protein. EGG-CELLENT cholesterol levels. 15 14% Than cents BENEFITS cholesterol previously measured 1 1 1 egg 64% in 2002. day egg vitamin D = =

Sources • Egg Nutrition Center. Intake and optimal health: A tool kit for healthcare professionals. Available at: http://www.eggnutritioncenter.org/wp-content/uploads/2012/04/ENC-Protein-Tool-Kit-Leader-Guide.pdf. Accessed on August 15, 2013. • Layman D, Rodriquez N. Egg protein as a source of power, strength, and energy. Science. 2009; 44(1):43-48. • Paddon-Jones D, Rasmussen B. An oral essential - supplement enhances muscle protein anabolism after resistance exercise. Curr Opin Clin Nutr Metab Care. 2009; 12(1):86-90. • Rasmussen B, Tipton K, Miller S, et al. An oral essential amino-acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol. 2000; 88(2):386-392. • Leidy HJ, Ortinau LC, Douglas SM, et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late adolescent girls. Am J Clin Nutr. 2013; 97(4):677-88. eggnutritioncenter.org • Dhurandhar NV. Breakfast containing egg induces greater satiety compared to a breakfast with lower . European Congress on Obesity 2012. Lyon, France. May 12, 2012. • U.S. Department of Agriculture, Agricultural Research Service. 2012. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl. Accessed on August 15, 2013. • U.S. Department of Agriculture and U.S. Department of Health and Human Services. The Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. Available at: http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm. Accessed on August 15, 2013. • U.S. Department of Agriculture, Economic Research Service, Food Availability Data System. N-2014 2013 http://ers.usda.gov/data-products/food-availability-(per-capita)-data-system.aspx. Accessed on August 15, 2013.