Dietitian reveals crackin’ healthy tips to supercharge your new year diet
It’s the beginning of a new year – the perfect time to make healthier choices to counterbalance weeks of festive indulgence.
To help, Dietitian Dr Carrie Ruxton, has released her five tips for enjoying eggs – a real nutritional powerhouse – with recipes that’ll supercharge your New Year nutrient levels.
Not only are eggs quick, easy and versatile to cook with, they’re packed with vitamin D and zinc for immunity, B vitamins for energy release, magnesium for mood, and the powerful antioxidant selenium.
Dr Ruxton comments, “The nutrients in eggs are essential for our daily diets, particularly as many of us aren’t reaching optimal intakes. For example, low selenium intake - which could be linked to increased risk of heart disease - is widespread. Just two eggs provide 44% of the selenium recommendation for adults.”
She adds, “A good dose of Vitamin D, which boosts bone health, muscle function and immune health - is also crucial, especially in sun-deprived January. After oily fish, eggs are the richest natural food source of vitamin D.”
The high-quality protein content of eggs makes them an ideal food for people looking to get fitter and healthier too, whether you’re aiming to build muscle, manage weight or generally get stronger and more toned.
“Eggs contribute all nine essential amino acids – the building blocks of the body – which is why we refer to them as a high-quality protein source. One medium egg provides just 66 kcal, but also contains 6.4g of protein, alongside a wide range of micronutrients. It really is a nutrient-dense, energy-light food that’s great for fuelling regular physical activity,” says Dr Ruxton.
Combined with other nutrient-dense foods, eggs provide the ideal base for delicious and nutritious meals to be enjoyed at any time of day.
Kick start your healthy New Year habits with Dr Carrie Ruxton’s 5 tips…
1. Nutrient-boost your breakfast
If you do one thing to up your healthy eating this New Year, focus your first meal of the day around eggs to get ahead of the game each morning. Not only are eggs themselves nutrient powerhouses, pairing them with veg, in an omelette or a scramble, gives you a quick win towards your 5-A-Day veg and fruit target. Skip the high fat sausages and bacon and try throwing yellow and red peppers, red onion, and iron-rich green spinach into the pan and you’re well on your way to eating the rainbow.
For those who love runny eggs in the morning, Dr Ruxton says: “Look for the British Lion logo to make sure the eggs you buy are completely safe to be eaten lightly cooked, runny or raw. Even vulnerable groups like elderly people, pregnant women and babies can enjoy runny eggs according to the Food Standards Agency”. The British Lion mark shows that eggs have been produced to the highest food safety and welfare standards.
Try this “Stir-fried vegetable omelette” from British Lion eggs.
2. Drinking dos and don’t
What you drink with your egg dish is crucial too. Coffee contains polyphenols which can hinder the absorption of the iron found in eggs. Try drinking a vitamin C-rich glass of pure orange juice with your meal instead, to supercharge iron absorption – a key nutrient which supports cognitive function and energy levels.
3. Lighten up your lunchtime
The healthiest way to cook an egg is to poach or boil it, which requires no added fat. For a perfect poached egg, make sure it’s a cold one, straight from the fridge. This helps the egg hold shape as it poaches to perfection. The secret to a perfect boiled egg, is to start with a pan of water on a rolling boil. Then, lower the egg into the water and turn down the heat to a simmer, to ensure the shell stays intact until you’re ready to crack it open. Dr Ruxton says, “Eggs provide fewer than 70 calories each making them a natural food for weight loss. See if you still feel like snacking on a biscuit after you fuel up with a protein-packed meal. The chances are, you won’t,” says Dr Ruxton.
For the ideal lunch, try this “Giant cous-cous salad with soft boiled eggs, beetroots and greens” from British Lion eggs.
4. Eggcellent brain food
“The human brain is around 60% fat so dietary fats can be your friend if you choose the right types”, says Dr Ruxton. Eggs contain unsaturated fats which are better for the brain, plus a unique compound called choline which plays an important role in regulating memory, mood and intelligence. Studies have linked higher choline intakes with better memory and slower cognitive decline in adults.
Get the perfect balance of dietary fats by serving up a salad Nicoise for supper with omega-3-rich tuna and a vitamin packed coddled runny egg.
5. Prep your post-gym refuel
Get ahead of your post-gym fuel needs with a pre-prepared batch of hard-boiled eggs, which can be stored in the fridge for up to one week, making them an ultra-convenient snack option.
Dr Ruxton says, “Eggs are ideal for replenishing protein stores post-exercise, with two medium eggs providing 13 g of high-quality protein. They are also a fraction of the price of a processed protein bar.”
The body needs protein for the growth and repair of its cells. Even in adults, and especially in those who exercise regularly, the body breaks down and rebuilds tissue every day. Dr Ruxton recommends a minimum of 1g of protein per kilo of body weight – around 70-90g a day for an average adult.
For more information contact the British Egg Information Service by emailing [email protected] or calling 020 7052 8899