Tip#1 Expert Tip from Jackie Newgent, RD, CND

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Many people focus too much on what not to eat, but research now consistently recommends that there is something important to eat - protein...high-quality protein, in particular. All-natural, high-quality protein, like the type found in eggs, provides active kids and adults sustained energy for their busy days. One of the easiest ways to get high-quality protein is to include an egg a day into your balanced eating plan.

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Tip#2 Start the day off right with breakfast

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Research shows there are cognitive benefits to eating breakfast, especially for children, such as improved memory recall time, improved grades and higher test scores.

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Tip#3 Make time for breakfast

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Research shows that eating breakfast is a sign of overall health and good behavior in children. Breakfast eaters are less likely to miss school due to illness or other issues and are less likely to be tardy to class.

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Tip#4 High-quality protein foods

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Research shows that eating high-quality protein foods for breakfast, like eggs, can help you feel more satisfied and energized throughout the day. Make a batch of hard-cooked eggs so you'll have an all-natural, high-quality protein on-the-go meal or snack ready for the busy week ahead.

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Tip#5 Hit the gym - then crack some eggs

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High-quality proteins provide the "building blocks" your body needs to grow and perform properly. The amount and quality of protein you eat directly affects muscle mass, strength and function. Reach for high-quality protein foods, like eggs, lean beef and low fat dairy products after exercise to encourage muscle tissue repair and growth.

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Tip#6 Be active

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Protein helps active individuals build and maintain muscle mass and helps older adults prevent sarcopenia, the age-related loss of muscle mass and strength. Looking to please picky eaters? Eggs are a great choice for kids, parents and grandparents because they can be made in more than one hundred ways to please everyone's taste buds.

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Tip#7 Think outside the box

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Studies show that eggs can provide a "time release" source of energy that helps maintain blood glucose levels and helps people feel full and energized longer.

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Tip#8 Remember your eggs at breakfast

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A recent scientific study shows that eating eggs for breakfast can help overweight dieters lose more weight, lower their body mass index and shrink their waist more than people who eat a bagel breakfast of equal calories. This study supports previous research, published in Journal of the American College of Nutrition, which showed that people who ate eggs for breakfast felt more satisfied and ate fewer calories at the following meal.

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Tip#9 Affordable sources of high-quality protein

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At a cost of approximately 15 cents (USD) each, eggs are one of the most affordable sources of high-quality protein you can buy, and they can be combined with almost anything you already have in your refrigerator or pantry

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Tip#10 Don't skip the yolk!

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When eating eggs, don't skip the yolk! One egg provides six grams of all-natural, high-quality protein. While many think that the egg white has all of the protein, the yolk actually provides nearly half of it.

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Tip#11 Nutritional bang for your buck

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The quality of egg protein is so high that scientists frequently use it as the gold standard for measuring the protein quality of other foods. Help trim your waistline and your grocery bill by filling your cart with eggs for breakfast - they can help you avoid unnecessary snacking and stay energized throughout the day.

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Tip#12 Eggs are all-natural

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Eggs are all-natural and have high-quality protein and 13 essential vitamins, minerals, and antioxidants in vary amounts, all for 70 calories. And in less than two minutes, you can prepare an egg breakfast that can help jump-start your day.

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Jackie Newgent, RD, CDN is a culinary nutritionist, eco-cuisine expert, and author of Big Green Cookbook (Wiley, 2009). She appears frequently as a health and culinary nutrition expert on television and radio. Her work is seen in national publications, including Glamour, Woman's Day, and Health. The author of the award-winning The All-Natural Diabetes Cookbook, Newgent is also an instructor at the Institute of Culinary Education.