{"id":15576,"date":"2019-10-28T18:28:11","date_gmt":"2019-10-28T18:28:11","guid":{"rendered":"https:\/\/eggs.ca\/nutrition\/eggs-a-natural-fit-into-canadas-food-guide\/"},"modified":"2024-07-05T17:18:45","modified_gmt":"2024-07-05T17:18:45","slug":"eggs-a-natural-fit-into-canadas-food-guide","status":"publish","type":"nutrition","link":"https:\/\/eggs.ca\/nutrition\/eggs-a-natural-fit-into-canadas-food-guide\/","title":{"rendered":"Eggs: A Natural Fit into Canada&#8217;s Food Guide"},"content":{"rendered":"<p>What\u2019s one smart food choice that Canada\u2019s Food Guide recommends? Eggs! Whether they are hard boiled or eaten as a snack, or they fill the protein portion of your plate, eggs are nutritious and delicious. The guide also reminds Canadians that healthy eating is about more than the foods you eat\u00a0\u2013\u00a0it also means:<\/p>\n<ul>\n<li>Cooking more often<\/li>\n<li>Sharing meals with others<\/li>\n<li>Being mindful of food choices<\/li>\n<li>Using food labels to make informed choices<\/li>\n<\/ul>\n<h2>Where Do Eggs Fit In?<\/h2>\n<p>Canada\u2019s Food Guide recommends protein-rich Canadian eggs as part of a well-balanced diet. Not only are\u00a0<a href='\/nutrition\/eggs-an-ideal-food-to-fuel-fitness'>Canadian eggs<\/a>\u00a0delicious, but they provide some of the most important nutrients for Canadians to consume in a day. Two eggs contain 13 grams of high-quality protein. Perfect for the \u2018protein foods\u2019 portion of the plate.\u00a0\u00a0<\/p>\n<h2>Plan Your Plate!<\/h2>\n<ul>\n<li>Have plenty of vegetables and fruit\u00a0\u2013 fill half your plate (or bowl!) with vegetables and fruit<\/li>\n<li>Choose fewer processed foods\u00a0\u2013 that are high in sodium, sugar and saturated fat<\/li>\n<li>Make water your drink of choice\u00a0\u00a0\u2013 drink water instead of pop, juice or other sweetened beverages<\/li>\n<li>Eat protein foods\u00a0\u00a0\u2013 fill one quarter with a variety of protein foods like eggs, beans, lentils, soy products, dairy products, fish, chicken or lean meat<\/li>\n<li>Choose whole grain foods\u00a0\u2013 such as brown rice, whole grain wheat, quinoa or oats for one quarter of your plate<\/li>\n<\/ul>\n<h2>Make Canada\u2019s Food Guide Work For You!<\/h2>\n<ul>\n<li>Create a healthy eating environment.\u00a0Fill your fridge and pantry with the ingredients to make nutritious meals. Keep non-perishable healthy snacks in your car, desk or bag for nutrition-on-the-run.<\/li>\n<li>Use time-saving tools.\u00a0If you are rushed at dinner time, put eggs on the menu.\u00a0<a href=\"https:\/\/www.eggs.ca\/recipes\/simple-scrambled-eggs\">Scrambled eggs<\/a>\u00a0are done in minutes. Add whole grain toast and lots of vegetables for a \u201cFood Guide Snapshot\u201d meal. Plus, it\u2019s more nutritious than ordering fast food or eating processed foods.<\/li>\n<li>Keep healthy options on hand.\u00a0Keep cut vegetables and fruit in the fridge. Have\u00a0<a href=\"https:\/\/www.eggs.ca\/recipes\/basic-hard-boiled-eggs\">hard boiled eggs<\/a>\u00a0on hand for quick snacks (they last for seven days in the fridge!)<\/li>\n<li>Cook once and enjoy twice.\u00a0Try\u00a0<a href=\"https:\/\/www.eggs.ca\/recipes\/basic-quiche\">quiches<\/a>,\u00a0<a href=\"https:\/\/www.eggs.ca\/recipes\/veggie-frittata\">frittatas<\/a>,\u00a0<a href=\"https:\/\/www.eggs.ca\/recipes\/spinach-dill-soup-with-soft-boiled-eggs\">soups<\/a>,\u00a0<a href=\"https:\/\/www.eggs.ca\/recipes\/layered-egg-and-broccoli-casserole\">casseroles<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.eggs.ca\/recipes\/linguine-with-roasted-cherry-tomatoes-spinach-and-eggplant\">pasta dishes<\/a>, which are great for dinner and for lunch the next day.<\/li>\n<li>Try new foods.\u00a0Opt for a never-tried vegetable next time you shop.<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<td><strong>Myth<\/strong><\/td>\n<td><span>The new Food Guide eliminates eggs, milk, meat, and is mostly plant-based.<\/span><\/td>\n<td><strong>Myth<\/strong><\/td>\n<td><span>The new Food Guide doesn&#8217;t include portion sizes, so the amount of food we eat isn&#8217;t important.<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Fact<\/strong><\/td>\n<td>The &#8220;protein foods&#8221; section includes both plant-based (tofu, beans, lentils, nuts) and animal-based (eggs, meat, poultry, dairy) protein choices.<\/td>\n<td><strong>Fact<\/strong><\/td>\n<td>\n<p>It illustrates the proportions of vegetables and fruit, protein foods and whole grains to fill your plate, rather than providing specific portion sizes. This guidance provides an easier and more flexible way to build balanced meals.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Canada\u2019s Food Guide encourages Canadians to cook at home more often, enjoying meals with friends and family. As an ideal ingredient to include with other whole, unprocessed and vitamin-rich foods, eggs can help bring everyone to the table to enjoy fast, easy and delicious meals together. Pair\u00a0<a href=\"https:\/\/www.eggs.ca\/recipes\/farmhouse-breakfast-cups\">Farmhouse Breakfast Cups<\/a>\u00a0with whole grain toast and a side of saut\u00e9ed veggies for a perfect \u2018Food Guide Snapshot\u2019 meal.<\/p>\n","protected":false},"featured_media":8076,"template":"","class_list":["post-15576","nutrition","type-nutrition","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/nutrition\/15576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/nutrition"}],"about":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/types\/nutrition"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/media\/8076"}],"wp:attachment":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/media?parent=15576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}