Eggs have always played a big role in diets oriented toward fitness; whether its to shed pounds or get the protein you need to build muscle mass. But for many years, a lot of fitness diets were all about egg whites, hold the yolk. The whites have a lower proportion of calories and they are a good source of protein, potassium and riboflavin, which helps metabolism and the immune system. However, more recent research suggests that dietary cholesterol (the reason so many diets eschewed the yolk) has a minimal influence on blood cholesterol, and everyone, including people who regularly work out and want to lose weight, benefit more from eating the whole thing.
Some of the best egg recipes for fitness-focused individuals are all about quiches because they pack a lot of protein and you can load them up with vegetables that help with fat loss and provide high-fiber, satiating meals. Pack your quiche with dark leafy greens like collard greens, spinach, and broccoli, all high in calcium, folate, potassium and plenty of vitamins. Quiche is a great dish to make whether you’re feeding a family or just yourself; seal it up in the fridge and cut off a slice for breakfast, lunch, or dinner.
If you’re wondering where you’re going to find the time to fry up a couple of over-easies in the morning and clean up afterwards, you may want to try another tact, like hard boiling a stockpile of eggs for the rest of the week. Slice them up and toss them onto a sandwich or a salad or eat them whole with some pepper when you’re in a real hurry; hard boiled eggs will keep for a week in the fridge, meaning you can always be ready with a quick snack or protein-rich ingredients for any meal.
You can find dozens of recipes for quiches, frittatas, casseroles, soups and salads online from Egg Farmers of Ontario, which allows you to swap through imperial and metric measurements and includes a guide to comparing egg sizes, helping you keep track of calories and grams of protein no matter what size you buy at the store. There are dozens of different ways you can prepare and use eggs, either as a main source of protein or a flavourful addition. They’re used in cuisines from around the world, too, from huevos rancheros to curries, so you can always spice things up.
In Ontario, eggs are produced according to a number of research-driven programs and procedures that promote food safety and healthy products, including the Code of Practice for Laying Hens, which regulates the conditions in which hens are kept. The code regulates things like lighting, ventilation, waste removal, and water and feed, while other research-driven initiatives have helped contribute to innovations like the Omega-3-enriched egg. Adding things like flax seed oils to a hen’s diet results in eggs that are rich in Omega-3 Fatty Acids, linked closely to reductions in heart disease. Eggs aren’t just an ideal food for bodybuilders and dieters, they’re simply part of an overall healthier lifestyle. Next time you’re at the supermarket, don’t forget to pick up eggs.