{"id":17273,"date":"2025-09-24T15:37:40","date_gmt":"2025-09-24T15:37:40","guid":{"rendered":"https:\/\/eggs.ca\/?post_type=nutrition&#038;p=17273"},"modified":"2025-09-24T15:37:43","modified_gmt":"2025-09-24T15:37:43","slug":"eggs-a-nutrient-powerhouse-for-pregnancy","status":"publish","type":"nutrition","link":"https:\/\/eggs.ca\/nutrition\/eggs-a-nutrient-powerhouse-for-pregnancy\/","title":{"rendered":"Eggs: A Nutrient Powerhouse for Pregnancy"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Key Nutrients for Pregnancy and How Eggs Fit In<\/h2>\n\n\n\n<p>Eating the right nutrients during pregnancy helps support your baby&#8217;s growth and keeps you feeling your best. Here\u2019s why nutrients like choline, protein, and folate are important\u00a0\u2013\u00a0and how eggs can be a simple way to get them.\u00a0<a href=\"https:\/\/eggs.ca\/wp-content\/uploads\/2025\/09\/25-EGGS-0255-Pregnancy-Prenatal-Resource-ENG-V2.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Download the PDF<\/a>!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nutritional Information<\/strong><\/h3>\n\n\n\n<p><strong>2 large eggs<sup>1<\/sup><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choline. . . 410 mg<\/li>\n\n\n\n<li>Protein. . . 13 g<\/li>\n\n\n\n<li>Folate. . . . 70 mcg<\/li>\n\n\n\n<li>DHA<strong>*<\/strong>. . . . . 12 mg<\/li>\n<\/ul>\n\n\n\n<p><strong>*<\/strong>Two omega-3 enriched eggs provide 150-250 mg of DHA<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Choline: For Baby\u2019s&nbsp;<\/strong><strong>Brain Development<\/strong><\/h2>\n\n\n\n<p>Health Canada recommends&nbsp;<strong>450 mg of choline per day during pregnancy<\/strong>,<sup>2<\/sup>&nbsp;but up to 95% of pregnant people don\u2019t get enough. Two large eggs provide 410 mg of choline,<sup>1<\/sup>&nbsp;that\u2019s 75% of your daily needs!&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Choline Values in Food<sup>1,3<\/sup><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Food<\/strong><\/td><td><strong>Serving size<\/strong><\/td><td><strong>Choline<\/strong><\/td><\/tr><tr><td>Eggs&nbsp;<\/td><td>2&nbsp;<\/td><td>410 mg<\/td><\/tr><tr><td>Beef liver&nbsp;<\/td><td>3 oz<\/td><td>356 mg<\/td><\/tr><tr><td>Soybeans&nbsp;<\/td><td>\u00bd cup<\/td><td>107 mg<\/td><\/tr><tr><td>Chicken breast, roasted<\/td><td>3 oz<\/td><td>72 mg<\/td><\/tr><tr><td>Kidney beans<\/td><td>\u00bd cup<\/td><td>45 mg<\/td><\/tr><tr><td>Atlantic cod, cooked<\/td><td>3 oz&nbsp;<\/td><td>71 mg<\/td><\/tr><tr><td>Shiitake mushrooms, cooked<\/td><td>\u00bd cup<\/td><td>31 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class='section__wrap section--infoPanel section--sectionColor-white section--cardColor-white section--monochrome section__wrap--tight'   ><div class='section'>\n\n<div class='section__content'><div class='infoPanel infoPanel--dyk'>\n      <h2 class='infoPanel__title'><img src='https:\/\/eggs.ca\/wp-content\/themes\/eggs\/assets\/img\/icon\/lightbulb.svg' class='infoPanel__titleIcon eggs_icon' alt='Lightbulb Icon' \/>Did You Know<\/h2>\n      <div class='infoPanel__content eggsContent'><p>Very few prenatal vitamins include choline, and the ones that do range from 10-250 mg per dose \u2013 so food sources, like eggs, are especially important!<\/p>\n<\/div>\n    <\/div><\/div>\n    <\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Protein: For Baby\u2019s Building Blocks<\/strong><\/h2>\n\n\n\n<p>Protein is essential for the growth of your baby\u2019s muscles, organs and placenta. Health Canada recommends&nbsp;<strong>71 grams per day<\/strong>&nbsp;during pregnancy (up from 46 grams per day for non-pregnant women).<sup>2<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Omega-3 Fats: For Baby\u2019s Brain and Eyes<\/strong><\/h2>\n\n\n\n<p>Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are crucial for your baby\u2019s brain and eye development.&nbsp;<strong>200-300 mg of DHA per day is recommended during pregnancy.<sup>4<\/sup><\/strong><\/p>\n\n\n<div class='section__wrap section--infoPanel section--sectionColor-white section--cardColor-white section--monochrome section__wrap--tight'   ><div class='section'>\n\n<div class='section__content'><div class='infoPanel infoPanel--tips'>\n      <h2 class='infoPanel__title'><img src='https:\/\/eggs.ca\/wp-content\/themes\/eggs\/assets\/img\/icon\/paperclip.svg' class='infoPanel__titleIcon eggs_icon' alt='Paperclip Icon' \/>Tips<\/h2>\n      <div class='infoPanel__content eggsContent'><p>To boost omega-3 intake, pair eggs with other omega-3-rich foods like flaxseeds, walnuts and fatty fish, like salmon or sardines.<\/p>\n<\/div>\n    <\/div><\/div>\n    <\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Folate: For Baby\u2019s Development&nbsp;<\/strong><\/h2>\n\n\n\n<p>Folate (or folic acid) helps prevent birth defects and supports healthy growth. Health Canada recommends taking a multivitamin with 400 mcg of folic acid daily, as<strong>&nbsp;folate needs increase to 600 mcg per day during pregnancy.<sup>3,5<\/sup><\/strong> Eggs are a natural source of folate.&nbsp;Two large eggs provide 70 mcg of folate, and when paired with folate-rich foods like leafy greens and beans, along with supplementation, they help ensure you\u2019re getting the nutrients you need for a healthy pregnancy.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a><strong>Navigating Nausea and Reflux&nbsp;<\/strong><\/h2>\n\n\n\n<p>Your growing baby pressing against your stomach, mixed with hormonal changes, can lead to nausea and reflux. Luckily, small adjustments to your diet and routine can help ease discomfort:<sup>6<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Focus on small, frequent meals and snacks<\/li>\n\n\n\n<li>Eat slowly and chew well&nbsp;<\/li>\n\n\n\n<li>Engage in gentle movement<\/li>\n\n\n\n<li>Enjoy milder flavours&nbsp;<\/li>\n\n\n\n<li>Stay upright after eating&nbsp;<\/li>\n\n\n\n<li>Eat more liquid and soft-textured foods like smoothies, yogurt, soup, scrambled eggs<\/li>\n\n\n\n<li>Stay hydrated with small sips of water throughout the day<\/li>\n\n\n\n<li>Sip on ginger tea for anti-nausea effect&nbsp;<\/li>\n\n\n\n<li>Wear loose fitting clothing<\/li>\n\n\n\n<li>Sleep with your head elevated&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a><a><\/a>Cracking the code for food safety&nbsp;<\/h2>\n\n\n\n<p>Safely handling and cooking eggs helps to protect you and your baby.<\/p>\n\n\n\n<p><strong>Follow these simple guidelines:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Eat<\/strong>: Fully cooked egg dishes (internal temperature 74\u00b0C\/165\u00b0F), firm yolks, no runny yolks during pregnancy.<sup>7<\/sup><\/li>\n\n\n\n<li><strong>Avoid<\/strong>: Raw or undercooked eggs in salad dressings, cookie dough, cake batter, sauces or homemade eggnog.<sup>7<\/sup><\/li>\n\n\n\n<li><em><strong>Do:<\/strong>&nbsp;<\/em>Always<em>&nbsp;<\/em>store eggs in the coldest part of your fridge at 4\u00b0C (40\u00b0F) or lower to keep them fresh.<sup>8<\/sup><\/li>\n<\/ul>\n\n\n<div class='section__wrap section--infoPanel section--sectionColor-white section--cardColor-white section--monochrome section__wrap--tight'   ><div class='section'>\n\n<div class='section__content'><div class='infoPanel infoPanel--tips'>\n      <h2 class='infoPanel__title'><img src='https:\/\/eggs.ca\/wp-content\/themes\/eggs\/assets\/img\/icon\/paperclip.svg' class='infoPanel__titleIcon eggs_icon' alt='Paperclip Icon' \/>Tips<\/h2>\n      <div class='infoPanel__content eggsContent'><p>Label your egg containers with the date you cooked them to keep track of freshness!<\/p>\n<\/div>\n    <\/div><\/div>\n    <\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>Egg-cellent recipes&nbsp;<\/h2>\n\n\n\n<p>Plan ahead by meal prepping. It can be great to have ready-made food available on low-energy days and postpartum!<\/p>\n\n\n<div class='section__wrap  section--sectionColor-white section--cardColor-orange'   ><div class='section'>\n\n<div class='section__content'><div class='listicle'><div class='listicle__items'><div class='listicle__card'><div class='ptcard__wrap  ptcard--imageRight ptcard--listicle ptcard--fullWidth'><a class='ptcard' href='https:\/\/eggs.ca\/recipes\/cheesy-frittata-with-black-beans-and-peppers\/' >\n      <div class='ptcard__imgWrap'><picture>\n        <source media='(max-width:979px)' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-128x85.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-256x170.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-384x256.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-450x300.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-512x341.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-620x413.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-750x500.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-1024x682.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1.jpg 2048w' \/>\n        <img src='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-128x96.jpg' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-128x96.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-256x192.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-384x288.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-450x337.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-512x384.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-620x465.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-750x562.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1-1024x720.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Cheesy-Tex-Mex-Frittata-with-Black-Beans-and-Peppers-1280x720-1.jpg 2048w' alt='' sizes='(max-width:979px)calc(100vw - 30px),min(960px,47.5vw)'  class='ptcard__img'  \/>\n        <\/picture><\/div>\n      <div class='ptcard__contentWrap'><div class='ptcard__catWrap'><span class='ptcard__catLabel'>1 \/ 6<\/span><\/div><h2 class='ptcard__title'>Cheesy Frittata with Black Beans and Peppers<\/h2><div class='ptcard__excerpt'>This cheesy frittata celebrates Tex-Mex flavours with black beans and vibrant bell peppers. Ideal for a quick meal in under 30 minutes, it&#8217;s a satisfying option for breakfast, lunch, or a light dinner that the whole family will love.\n<\/div><div class='ptcard__buttonWrap'><span class='nstButton nstButton--black'>Get the Recipe<\/span><\/div><\/div>\n<\/a><\/div><\/div><div class='listicle__card'><div class='ptcard__wrap  ptcard--imageRight ptcard--listicle ptcard--fullWidth'><a class='ptcard' href='https:\/\/eggs.ca\/recipes\/boiled-egg-snack-packs\/' >\n      <div class='ptcard__imgWrap'><picture>\n        <source media='(max-width:979px)' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-128x85.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-256x170.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-384x256.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-450x300.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-512x341.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-620x413.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-750x500.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-1024x682.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-1440x960.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-2048x1365.jpg 2048w' \/>\n        <img src='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-128x96.jpg' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-128x96.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-256x192.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-384x288.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-450x337.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-512x384.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-620x465.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-750x562.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-1024x768.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-1440x1080.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/All-Snack-Packs-Overhead-Zoomed-Out-For-IG-2048x1536.jpg 2048w' alt='' sizes='(max-width:979px)calc(100vw - 30px),min(960px,47.5vw)'  class='ptcard__img'  \/>\n        <\/picture><\/div>\n      <div class='ptcard__contentWrap'><div class='ptcard__catWrap'><span class='ptcard__catLabel'>2 \/ 6<\/span><\/div><h2 class='ptcard__title'>Boiled Egg Snack Packs<\/h2><div class='ptcard__excerpt'>These make-ahead egg snack packs solve the challenge of finding quick, filling options for busy days. Hard boiled eggs pair with your choice of add-ins like cheese cubes, cherry tomatoes, or nuts for a perfectly balanced snack that travels well. Store them unpeeled in the fridge for up to five days.\n<\/div><div class='ptcard__buttonWrap'><span class='nstButton nstButton--black'>Get the Recipe<\/span><\/div><\/div>\n<\/a><\/div><\/div><div class='listicle__card'><div class='ptcard__wrap  ptcard--imageRight ptcard--listicle ptcard--fullWidth'><a class='ptcard' href='https:\/\/eggs.ca\/recipes\/sheet-pan-breakfast-sandwich\/' >\n      <div class='ptcard__imgWrap'><picture>\n        <source media='(max-width:979px)' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-128x85.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-256x170.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-384x256.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-450x300.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-512x341.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-620x413.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-750x500.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-1024x682.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-1440x832.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1.jpg 2048w' \/>\n        <img src='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-128x96.jpg' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-128x96.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-256x192.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-384x288.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-450x337.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-512x384.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-620x465.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-750x562.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-1024x768.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1-1440x832.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-sheetpan-breakfast-sandwiches-1664x832-1.jpg 2048w' alt='' sizes='(max-width:979px)calc(100vw - 30px),min(960px,47.5vw)'  class='ptcard__img'  \/>\n        <\/picture><\/div>\n      <div class='ptcard__contentWrap'><div class='ptcard__catWrap'><span class='ptcard__catLabel'>3 \/ 6<\/span><\/div><h2 class='ptcard__title'>Sheet Pan Breakfast Sandwich<\/h2><div class='ptcard__excerpt'>These sheet pan breakfast sandwiches are a time-saving solution for feeding a crowd or prepping meals in advance. Eggs and cheese bake together in one large batch, creating perfectly portioned squares to nestle between English muffin halves. Make the egg sheet ahead and reheat individual portions as needed. Add your favourite veggies to the egg mixture for extra flavour and fibre.\n<\/div><div class='ptcard__buttonWrap'><span class='nstButton nstButton--black'>Get the Recipe<\/span><\/div><\/div>\n<\/a><\/div><\/div><div class='listicle__card'><div class='ptcard__wrap  ptcard--imageRight ptcard--listicle ptcard--fullWidth'><a class='ptcard' href='https:\/\/eggs.ca\/recipes\/barley-egg-fried-rice-with-chickpeas\/' >\n      <div class='ptcard__imgWrap'><picture>\n        <source media='(max-width:979px)' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-128x85.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-256x170.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-384x256.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-450x300.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-512x341.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-620x413.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-750x500.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-1024x682.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-1440x832.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1.jpg 2048w' \/>\n        <img src='https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-128x96.jpg' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-128x96.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-256x192.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-384x288.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-450x337.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-512x384.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-620x465.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-750x562.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-1024x768.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1-1440x832.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2025\/02\/Egg-Fried-Barley-1664x832-1.jpg 2048w' alt='' sizes='(max-width:979px)calc(100vw - 30px),min(960px,47.5vw)'  class='ptcard__img'  \/>\n        <\/picture><\/div>\n      <div class='ptcard__contentWrap'><div class='ptcard__catWrap'><span class='ptcard__catLabel'>4 \/ 6<\/span><\/div><h2 class='ptcard__title'>Barley Egg Fried Rice with Chickpeas<\/h2><div class='ptcard__excerpt'>Try this healthy and tasty twist on fried rice. It\u2019s full of protein, fiber, and colorful vegetables, making it a balanced meal. Perfect for busy weeknights, this easy one pan dish is sure to please the whole family.\n<\/div><div class='ptcard__buttonWrap'><span class='nstButton nstButton--black'>Get the Recipe<\/span><\/div><\/div>\n<\/a><\/div><\/div><div class='listicle__card'><div class='ptcard__wrap  ptcard--imageRight ptcard--listicle ptcard--fullWidth'><a class='ptcard' href='https:\/\/eggs.ca\/recipes\/basic-quiche\/' >\n      <div class='ptcard__imgWrap'><picture>\n        <source media='(max-width:979px)' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-128x85.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-256x170.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-384x256.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-450x300.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-512x341.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-620x413.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-750x500.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-1024x682.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-1440x832.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1.jpg 2048w' \/>\n        <img src='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-128x96.jpg' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-128x96.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-256x192.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-384x288.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-450x337.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-512x384.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-620x465.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-750x562.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-1024x768.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1-1440x832.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/Perfect-Quiche-Overhead-1664x834-1.jpg 2048w' alt='' sizes='(max-width:979px)calc(100vw - 30px),min(960px,47.5vw)'  class='ptcard__img'  \/>\n        <\/picture><div class='ptcard__vidBadgeWrap'><img class='ptcard__vidBadge' src='https:\/\/eggs.ca\/wp-content\/themes\/eggs\/assets\/img\/icon\/play.svg' alt='Contains Video Content' \/><\/div><\/div>\n      <div class='ptcard__contentWrap'><div class='ptcard__catWrap'><span class='ptcard__catLabel'>5 \/ 6<\/span><\/div><h2 class='ptcard__title'>Perfect Quiche<\/h2><div class='ptcard__excerpt'>Quiche is the ultimate crowd-pleasing menu item that can be made with any of your favourite vegetables, meats, and cheeses. Quiche can be served on its own, or paired with salad, soup, or some fruit.\n<\/div><div class='ptcard__buttonWrap'><span class='nstButton nstButton--black'>Get the Recipe<\/span><\/div><\/div>\n<\/a><\/div><\/div><div class='listicle__card'><div class='ptcard__wrap  ptcard--imageRight ptcard--listicle ptcard--fullWidth'><a class='ptcard' href='https:\/\/eggs.ca\/recipes\/egg-blt-pasta-salad\/' >\n      <div class='ptcard__imgWrap'><picture>\n        <source media='(max-width:979px)' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-128x85.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-256x170.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-384x256.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-450x300.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-512x341.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-620x413.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-750x500.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-1024x682.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-1440x832.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1.jpg 2048w' \/>\n        <img src='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-128x96.jpg' srcset='https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-128x96.jpg 128w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-256x192.jpg 256w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-384x288.jpg 384w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-450x337.jpg 450w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-512x384.jpg 512w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-620x465.jpg 620w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-750x562.jpg 750w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-1024x768.jpg 1024w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1-1440x832.jpg 1440w,https:\/\/eggs.ca\/wp-content\/uploads\/2024\/06\/EFC-Egg-BLT-Pasta-Salad-1664x832-1.jpg 2048w' alt='' sizes='(max-width:979px)calc(100vw - 30px),min(960px,47.5vw)'  class='ptcard__img'  \/>\n        <\/picture><\/div>\n      <div class='ptcard__contentWrap'><div class='ptcard__catWrap'><span class='ptcard__catLabel'>6 \/ 6<\/span><\/div><h2 class='ptcard__title'>Egg BLT Pasta Salad<\/h2><div class='ptcard__excerpt'>Switch up your lunch with this deconstructed BLT pasta salad. Packed with protein-rich eggs and fresh ingredients, it\u2019s a satisfying twist on the classic sandwich that you\u2019ll want to enjoy regularly!\n<\/div><div class='ptcard__buttonWrap'><span class='nstButton nstButton--black'>Get the Recipe<\/span><\/div><\/div>\n<\/a><\/div><\/div><\/div><\/div><\/div>\n    <\/div><\/div>\n\n<div class='section__wrap section--infoPanel section--sectionColor-white section--cardColor-white section--monochrome section__wrap--tight'   ><div class='section'>\n\n<div class='section__content'><div class='infoPanel infoPanel--references'>\n      <h2 class='infoPanel__title'><img src='https:\/\/eggs.ca\/wp-content\/themes\/eggs\/assets\/img\/icon\/thumbtack.svg' class='infoPanel__titleIcon eggs_icon' alt='Thumbtack Icon' \/>References<\/h2>\n      <div class='infoPanel__content eggsContent'><ol>\n<li>Egg Farmers of Canada (May, 2018.) New Nutrition Facts Tables, Same Nutritious Eggs. Retrieved from: <a href=\"https:\/\/www.eggfarmers.ca\/2018\/05\/new-nutrition-facts-tables\/\" target=\"_blank\" rel=\"noopener\">eggfarmers.ca\/2018\/05\/new-nutrition-facts-tables<\/a><\/li>\n<li>Government of Canada. (December, 2023). Dietary reference intakes tables. Health Canada. Retrieved from: <a href=\"https:\/\/www.canada.ca\/en\/health-canada\/services\/food-nutrition\/healthy-eating\/dietary-reference-intakes\/tables.html\" target=\"_blank\" rel=\"noopener\">canada.ca\/en\/health-canada\/services\/food-nutrition\/healthy-eating\/dietary-reference-intakes\/tables<\/a><\/li>\n<li>Government of Canada. (October, 2023). Canadian nutrient file: About us. Health Canada. Retrieved from: <a href=\"https:\/\/food-nutrition.canada.ca\/cnf-fce\/?lang=eng\" target=\"_blank\" rel=\"noopener\">food-nutrition.canada.ca\/cnf-fce\/?lang=eng<\/a><\/li>\n<li>National Institutes of Health. (April, 2025). Dietary Supplements and Life Stages: Pregnancy. Retrieved from: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Pregnancy-HealthProfessional\/#h31\" target=\"_blank\" rel=\"noopener\">od.nih.gov\/factsheets\/Pregnancy-HealthProfessional\/#h31<\/a><\/li>\n<li>Canadian Paediatric Society. (July, 2022). Prenatal health and your baby. Caring for Kids. Retrieved from: <a href=\"https:\/\/caringforkids.cps.ca\/handouts\/pregnancy-and-babies\/prenatal_health_and_your_baby\" target=\"_blank\" rel=\"noopener\">cps.ca\/handouts\/pregnancy-and-babies\/prenatal_health_and_ your_baby<\/a><\/li>\n<li>Dietitians of Canada. (November, 2021). Tips to help you feel better during pregnancy. UnlockFood.ca. Retrieved from: <a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Pregnancy\/Tips-to-Help-You-Feel-Better-During-Pregnancy.aspx\" target=\"_blank\" rel=\"noopener\">unlockfood.ca\/en\/Articles\/Pregnancy\/Tips-to-Help-You-Feel-Better-During-Pregnancy.aspx<\/a><\/li>\n<li>Government of Canada. (May, 2024). Food safety for vulnerable populations. Health Canada. Retrieved from: <a href=\"https:\/\/www.canada.ca\/en\/health-canada\/services\/food-safety-vulnerable-populations\/food-safety-vulnerable-populations.html\" target=\"_blank\" rel=\"noopener\">canada.ca\/en\/health-canada\/services\/food-safety-vulnerable-populations\/food-safety-vulnerable-populations<\/a><\/li>\n<li>Egg Farmers of Canada. (n.d.). Egg storage, freshness &amp; food safety. Eggs 101. Retrieved from: <a href=\"https:\/\/eggs.ca\/eggs101\/egg-storage-freshness-food-safety\/\">eggs.ca\/eggs101\/egg-storage-freshness-food-safety<\/a><\/li>\n<\/ol>\n<\/div>\n    <\/div><\/div>\n    <\/div><\/div>","protected":false},"featured_media":7226,"template":"","class_list":["post-17273","nutrition","type-nutrition","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/nutrition\/17273","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\/7226"}],"wp:attachment":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/media?parent=17273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}