Nutritious Dietary Patterns

By Jessica Ivey, RDN, LDN

The Egg Nutrition Center partnered with Jessica Ivey, RDN, LDN to write this blog post.

Easter Sunday is a time for family and friends to gather and celebrate, and at least in my family, where there’s a celebration, there’s food. What better way to enjoy this holiday than with eggs? Americans are projected to consume about 279 eggs in 2019, and many of these eggs are consumed on Easter. So, before you dive into all those Easter basket goodies, fill up on these egg-centric dishes.

Easy-Peel Hard-Boiled Eggs

One large hard-boiled egg provides 6 grams of protein and varying amounts of 13 essential vitamins and minerals. Eating a protein-rich meal or snack can help increase satiety and might help keep you from over-indulging on Easter basket goodies and sweet treats. Easy-Peel Hard-Boiled Eggs are a foolproof way to enjoy this protein-rich snack. Check out this Easter toolkit and these ideas for fun and creative ways to decorate your eggs, from naturally dyed eggs to glow-in-the-dark and glitter eggs. If you plan to eat your decorated eggs, be sure to keep them refrigerated as much as possible, and throw out any eggs that have been cracked or have been unrefrigerated for more than two hours.

Make-Ahead Brunch Recipes

Whether you’ll be hosting a meal or taking a dish potluck style, a make-ahead recipe can free you up to enjoy time with family and friends. For a classic option, make Deviled Eggs, which can be prepared the day before (just refrigerate the eggs and filing separately and fill them just before serving). Or if you’re feeling extra festive, make these adorable Deviled Egg Chicks. Asparagus and Egg Strata, featuring ham and a favorite seasonal vegetable, can be prepped the night before, refrigerated overnight, and cooked in the morning for a fuss-free option. Banana Oat Walnut Muffins are higher in fiber and lower in sugar as compared to traditional banana bread for a nutrient-rich alternative. And Classic Egg Salad is an ideal option for a picnic in the park.

Egg-Centric Dishes for Any Time of Day

Eggs aren’t just for breakfast and can be a nutrient-rich part of any meal. For a fun and festive bread try The Easter Bunny’s Eggs in a Basket, and serve alongside ham and a light green salad. Basic Cheese Souffle is an elegant dish sure to impress your guests; just be sure to time your preparation so that the soufflé can be served immediately.

Fun and Creative Sweet Treats

Save the Easter candy for later and enjoy these special occasion desserts. Bunnies’ Tres Leches Mini Cakes are perfectly portioned and can be made the night before. Featuring two seasonal fruits, Strawberry and Rhubarb Custard Meringue Pie is a sweet-tart treat to round out a special meal.

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.

By Jessica Ivey, RDN

The Egg Nutrition Center partnered with Jessica Ivey, RDN, LDN to write this blog post.

This time of year, I crave classic comfort foods and hearty, rich dishes to satisfy body and soul. Many of these dishes are not especially nutrient-rich, but with a few upgrades, you can enjoy crave-worthy winter fare with more nutrition in each bite. Continue reading “Nutritious Comfort Food” →

Featured article in the Winter 2019 Issue of Nutrition Close-Up; written by Jen Houchins, PhD, RD

Inadequate nutrition is responsible for stunted growth in approximately 25% of children worldwide and the cause of nearly half of deaths in children under five years of age. In the context of the global focus to end hunger and ensure access to safe, nutritious and sufficient food, a recent Maternal and Child Nutrition supplement explores a unique opportunity to address stunting and malnutrition through improved access to and increased consumption of eggs. As stated by Lutter, “…eggs in the context of a healthy diet may be an efficient, sustainable, and scalable approach to improve maternal and child nutrition and rural development.”¹ Continue reading “Sustainable Nutrition for Women and Children: Eggs as Part of the Global Solution” →

Now that we’re roughly 3 weeks into January, chances are you’re quickly realizing which of your 2019 resolutions are working out and which ones are unlikely to make it into February. It may be time to re-evaluate and re-focus some of those goals. Take a look at your goals and make sure they are “SMART” – Specific, Measurable, Attainable, Relevant, and Timely. Continue reading “Are your 2019 Resolutions SMART Goals?” →

By Jessica Ivey, RDN

The Egg Nutrition Center partnered with Jessica Ivey, RDN, LDN to write this blog post.

Start with a Plan

The key to healthy eating, even during crazy busy weeks, is to start with a plan. Choose a day when you can take the time to sit down and brainstorm your meals for the week. You can use the MyPlate tool as a visual guide to create balanced meals with the right mix of nutrients to fuel your body. Start by filling half of your plate with vegetables and fruits. Vegetables and fruits provide vitamins, minerals, and fiber. Then add a source of high-quality protein like salmon, chicken, or eggs. With 6 grams of protein per large egg and all nine essential amino acids, eggs are a convenient and budget-friendly protein to incorporate into any meal. Then add a serving of whole grains and low-fat dairy. While it’s not essential to get all five food groups at every meal, aim to include at least three food groups at each meal.  Continue reading “Meal Planning with Eggs” →