Eggs are a staple food in many homes, but do you know how much they contribute to a healthy diet at every stage of life? 

From pregnancy and post-partum, to introducing solids and easy toddler meals, eggs are a one-stop nutritional powerhouse offering 14 essential vitamins and minerals, like choline, protein, and iron for you and your baby.

Choline: Choline is essential for a baby’s brain development during pregnancy and beyond. Did you know that eggs are one of the highest food sources of choline and that two eggs provide 65% of a pregnant person’s daily choline requirement? 

Protein: Each egg offers 6 grams of the high-quality protein needed, whether you’re 6 months pregnant or 6 months old. Iron: Iron needs are heightened during pregnancy and early life, and not consuming enough can lead to a lack of energy (and who has time to be tired, we have kids)! Eggs contain heme-iron, the type of iron responsible for carrying oxygen to your cells, bringing you a boost of energy when you need it. To help with absorption, consider consuming eggs with vitamin C rich foods like oranges, bell peppers or even broccoli. If you’re looking for recipe inspo – try these Egg Stuffed Peppers – https://www.getcracking.ca/recipes/egg-stuffed-peppers.

We know that introducing solids to a child can be a very intimidating experience, and there can be a lot of mixed messaging.  When it comes to eggs or any other common food allergen like cow’s milk, peanuts, soy or wheat, the Canadian Paediatric Society recommends introducing these foods by 6 months old, but not before 4 months. Mixing eggs with breastmilk or formula and softly scrambling are a great way to offer the food, while also minimizing choking risks.

The versatility of this super-food can also help to reintroduce eggs to a picky toddler! Maybe they didn’t love scrambled? Try a sunny side up egg with a runny yolk and toast – Hello, Dippy Eggs – https://www.getcracking.ca/recipes/dipping-eggs-0 an omelet with cheese, or even a hard-cooked egg cut into wedges. Allowing your child to experiment with different tastes and textures of eggs may be just what you need to have them putting the food in their mouth and not on the floor!

As your kids grow, get them active in the kitchen. It’s never too early! Have them crack the eggs into a bowl, or whisk them together. We love this recipe for English Muffin Breakfast Pizza – https://www.getcracking.ca/recipes/english-muffin-breakfast-pizza, your kids will have as much fun making it as they do eating it.

No matter your stage of life, eggs can play a vital role in your family’s diet.