Frequently Asked Questions Q: Are brown eggs more nutritious than white eggs? A: The color of the egg’s shell is determined by the breed of the hen. Since many consumers prefer white eggs producers most often raise White Leghorn hens, which produce eggs with white shells. Consumers who live in the New England area often prefer brown shelled eggs, so egg producers there raise breeds such as the Rhode Island Red which produces brown shell eggs. The color of the shell has nothing to do with egg quality, flavor, or nutritional value, only the breed of hen laying the eggs. However, brown shell eggs are usually slightly higher in price than white eggs because the brown shell producing hens are larger birds and require more feed for the eggs produced. Q: Are raw eggs safe to eat? A: Raw eggs or any products containing raw eggs should not be eaten. Even though the likelihood that an egg might contain bacteria is very small, the only way to ensure that any bacteria may be present is killed is to properly cook the egg. According to the FDA Food Code, eggs for immediate consumption can be cooked to 145°F for 15 seconds. If the eggs are to be used in a recipe with other food items, dilute the eggs with liquid or other ingredients, such as milk or sugar (at least ¼ cup liquid or sugar per egg as in custard) and cook the egg mixture to 160°F, which will destroy harmful bacteria in a few seconds. Adequate cooking brings eggs and other foods to a temperature high enough to destroy bacteria that might be present. If a recipe calls for raw eggs, use pasteurized shell eggs or pasteurized egg products. Q: Can I eat eggs if I’m pregnant or breastfeeding? A: Eggs are as safe to eat during pregnancy or nursing as any other time of life – provided they are handled properly and cooked adequately. In fact, according to the Egg Nutrition Center, essential nutrients within the egg can support a healthy pregnancy, growth and development of children, and muscle mass and function during aging. Eggs are an excellent source of choline, which plays an essential role in fetal and infant brain development, and adequate choline during pregnancy may help prevent neural tube birth defects. For other egg nutrition questions, visit the Egg Nutrition Center (www.eggnutritioncenter.org ). Q: What are organic and free-range eggs and do they differ nutritionally? A: Organic eggs are eggs produced by hens fed “organic” feeds grown without pesticides, chemical or commercial fertilizers. In addition, there are no pesticides, herbicides, or fungicides added to the feed. There are no known nutritional differences between organic eggs and regular eggs. Free-range eggs are produced by hens raised outdoors or with daily access to the outdoors. The hens are free to run around, but in the event of bad weather the hens are kept inside. True free-range eggs are only available on a seasonal basis in the United States. The term free-range can also refer to eggs produced by hens raised inside on an open floor rather than in cages. Free range eggs do not differ from regular eggs in terms of nutritional value or cholesterol level; however, they are more expensive due to production costs. Q: Where are the vitamins and minerals located in the egg? A: The yolk or yellow portion of the egg contains a higher proportion of the egg’s vitamins and minerals than the white. Please refer to the chart (right) for the list of nutrients contained in one egg. Q: Where can I learn more about egg nutrition? A: Eggs are a natural source of high-quality protein and a number of other nutrients – at only about 70 calories per egg. Nutrition research suggests eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. For more information on all egg nutrition questions, visit the Egg Nutrition Center ( www.eggnutritioncenter.org ). Q: What is the best temperature to cook an egg? A: Adequate cooking brings eggs to a temperature high enough to destroy bacteria that might be present in the egg yolk or egg white. Egg white coagulates at 144-149° F, yolk coagulates at 149-158° F, and whole eggs coagulate at 144-158° F. A food thermometer is an invaluable tool to quickly check for the right temperature. Q: What should I do with leftovers containing eggs? A: Promptly after serving, refrigerate any leftovers containing eggs. Thoroughly reheat leftovers and eat within two to three days. Without tasting them, discard any egg-containing leftovers that have been refrigerated more than three days. A good resource to help manage leftovers is the USDA FoodKeeper app. This application provides food storage information and enables alerts to be set up to contact you before food spoils. Q: How long are hard-cooked eggs safe to eat? Why do hard-cooked eggs spoil faster than fresh eggs? A: Hard-cooked eggs should be refrigerated within two hours of cooking and used within one week. Shell eggs have a protective coating that is washed away when they are hard-cooked. This leaves the pores in the shell open for bacteria to enter. Q: What exactly is cross-contamination and what should I do about it? A: Bacteria can spread from people to food, or from one food or piece of equipment to another. This is called cross-contamination. To help prevent cross-contamination, it’s important to separate foods—especially raw meat, seafood, eggs, and poultry—from other foods. Also wash hands, utensils and surfaces with warm, soapy water before and after handling raw eggs. Q: Is it safe to use eggs that have cracks? A: Never purchase cracked eggs, because bacteria can enter eggs through cracks in the shell. If eggs crack on the way home, break them into a clean container, cover it tightly, keep refrigerated, and use within two days. When preparing, be sure to cook eggs thoroughly, with both the white and yolk firm. Nutrient Content of One Large Egg Whole, Raw, Fresh Nutrient Calories Total Fat (g) Saturated Fat (g) Trans Fat (g) Cholesterol (mg) Sodium (mg) Carbohydrate (g) Protein (g) Vitamin A (IU) Vitamin D (mg) Calcium (mg) Thiamine Vitamin B6 (mg) Vitamin C (mg) Iron (mg) Riboflavin (mg) Folate (mcg) Vitamin B12 (mcg) Zinc (mg) Phosphorus (mg) Lutein & Zeaxanthin (mcg) Choline (mg) U.S. Department of Agriculture, Agricultural Research Service. 2007. USDA National Nutrient Database for Standard Reference Release #20. Nutrient Data Laboratory (www.nal.usda.gov/fnic/foodcomp) USDA Database for the Choline Content of Common Foods Differences in nutrient levels between egg white, egg yolk and whole egg are due to sampling procedure *Sadler, Strain and Caballero (1999) Encyclopedia of Human Nutrition. San Diego, Academic Press Whole Egg 72 5 1.5 0.05* 212 70 0.4 6.3 244 18 27 0.03 0.07 0 0.09 0.24 24 0.65 0.56 96 166 125 White 16 0.06 0 0 0 55 0.2 3.6 0 0 2 0 0 0 0.03 0.15 1 0.03 0.01 5 0 1.1 Yolk 54 4.5 1.6 0.05* 210 8 0.6 2.7 245 18 22 0.03 0.06 0 0.46 0.09 25 0.33 0.39 66 186 113.3

Find True Satisfaction Eggs possess unique nutritional properties and contribute desirable functional attributes unequaled by any single egg alternative. Eggs also contribute a clean, natural image to help create a consumer -friendly ingredient statement for packaged or prepared foods. Researchers discovered that compared to a bagel-based breakfast of equal weight, the egg breakfast induced greater satiety and significantly reduced the participants' food intake for the rest of the day. Eggs have an impressive macronutrient composition to contribute to their satiety impact. A registered dietitian and culinary instructor at the Institute of Culinary Education in New York called eggs a 'nutritional powerhouse.' And no wonder, eggs provide some of the highest quality protein of any food, as well as being one of the few nondairy sources of vitamin D. For more on the story of egg proteins, independent scientific studies and highlights of the egg's amazing functional properties download the pdf titled: Find True Satisfaction. For information about health and nutrition topics, visit the Egg Nutrition Center at www.enc-online.org

Cracking the Cholesterol Myth More than 40 Years of Research Supports the Role of Eggs in a Healthy Diet Many Americans have shied away from eggs – despite their taste, value, convenience and nutrition – for fear of dietary cholesterol. However, more than 40 years of research have shown that healthy adults can eat eggs without significantly impacting their risk of heart disease. And now, according to new United States Department of Agriculture (USDA) nutrition data (1), eggs are lower in cholesterol than previously recorded. The USDA recently reviewed the nutrient composition of standard large eggs and results show the average amount of cholesterol in one large egg is 185 mg, a 14 percent decrease. The analysis also revealed that large eggs now contain 41 IU of Vitamin D, an increase of 64 percent. Studies demonstrate that healthy adults can enjoy an egg a day without increasing their risk for heart disease, particularly if individuals opt for low cholesterol foods throughout the day. The Dietary Guidelines for Americans and the American Heart Association recommend that individuals consume, on average, less than 300 mg of cholesterol per day. A single large egg contains 185 mg cholesterol. Several international health promotion organizations – including Health Canada, the Canadian Heart and Stroke Foundation, the Australian Heart Foundation and the Irish Heart Foundation – promote eggs as part of a heart-healthy diet, recognizing that they make important nutritional contributions. (2) REFERENCES In 2010, a random sample of regular large shell eggs was collected from locations across the country to analyze the nutrient content of eggs. The testing procedure was last completed with eggs in 2002, and while most nutrients remained similar to those values, cholesterol decreased by 12% and vitamin D increased by 56% from 2002 values. Klein CJ. The scientific evidence and approach taken to establish guidelines for cholesterol intake in Australia, Canada, The United Kingdom, and The United States. LSRO. 2006 www.lsro.org . Accessed November 2006.

Control Appetite to Control Weight If there’s one concern that has been associated with women throughout history, it surely must be weight control. Unlike the hunter, women have been the gathers of society, concerned with preparing the food for the family. Whereas men historically performed hard labor in securing food, women have had lives that required less physical exertion. Accompanying this role, a women’s weight was controlled by hormones that were programmed to provide nourishment for suckling infants as well as stored energy to protect them from starvation when the hunter returned unsuccessful. How does the modern woman meet this goal when food is plentiful and time is short? By using the same strategies that have brought us into this technological age, today’s woman can be successful in controlling her weight. The goal is to follow a plan that includes a routine intake of nutrient dense foods consumed throughout the day which is balanced with activities to provide an outlet for her energy intake. Starting the day with a nutrient dense breakfast has been shown to help children focus and perform better in school. Similarly, studies have found breakfast is important for adult cognition and memory as well. Other studies have shown that eating a nutrient dense breakfast helps to reduce snacking on less nutritious and more calorie laden foods throughout the day. Eggs, when eaten at the start of the day, provide a satisfying meal that can keep the stomach from emptying too quickly thereby providing a long period of satiety. At 75 calories per large egg, eggs actually contribute few calories for all the nutrients that they provide. When teamed up with whole grains and vegetables they are a complete meal that is easily prepared, widely available and inexpensive making them a useful tool when planning a “women’s weight control” program.

A Great Opportunity For Improving Health Cholesterol Cholesterol is not fat, but a waxy substance (lipid) produced by all humans and animals, and is essential for bodily function. Cholesterol is found in all cells and is an important component of the central nervous system. Cholesterol is used to produce bile acids which are required for the body to absorb fats and fat soluble vitamins from the digestive tract. The body also uses cholesterol to make steroid hormones, and as the starting material for the synthesis of vitamin D. Dietary cholesterol is the cholesterol consumed in foods while blood cholesterol is the cholesterol that circulates in the bloodstream. Dietary cholesterol does not automatically raise blood cholesterol when a high cholesterol food is eaten. Cholesterol does not have to be supplied by the diet like vitamins since the body produces all the cholesterol it needs. The amount of cholesterol the body makes is determined by weight. People who are obese produce more cholesterol than lean people and weight loss can decrease the amount of cholesterol the body makes. In most people the body balances the amount of dietary cholesterol by changing cholesterol synthesis in body tissues. Eating excess saturated fat causes the liver to put more cholesterol into the blood circulation and slows down the removal of blood cholesterol. This is why too much saturated fat in the diet is considered to be the most important dietary factor in causing high blood cholesterol levels and increased heart disease risk. Elevated levels of cholesterol in the bloodstream carried by low density lipoproteins (LDL) are associated with an increased risk of heart disease. The LDL cholesterol (“bad cholesterol”) is responsible for cholesterol entering artery walls resulting in blocked arteries. The high-density lipoprotein cholesterol, (HDL), helps move cholesterol from tissues to the liver for removal from the bloodstream. High values of HDL cholesterol (“good cholesterol”) are desirable. Currently, the new perspective on heart disease risk now identifi es the LDL: HDL ratio and the Total: HDL ratio (the sum of all cholesterol components to the “good cholesterol”) as the best indicator of heart disease risk. A review of over 30 studies published in the Journal of the American College of Nutrition in 2008 1 presents evidence that the LDL:HDL ratio is a better indicator of heart disease risk than either indicator alone because, according to the authors, the ratio refl ects the “two-way traffi c” of cholesterol entering and leaving the blood system. Fernandez ML, Webb D., The LDL to HDL Cholesterol ratio as a valuable tool to evaluate coronary heart disease risk. J Am Coll Nutr, 27(1);1-5,2008. Protein Eggs are a highly nutritious food making valuable contributions to one’s diet. A large egg provides six grams of high biological value protein, 10% of the daily value based on a 2,000 calorie diet. In fact, egg protein is the standard against which other food proteins are measured. Amino acids are the building blocks of proteins which the body requires for cells and tissues, regulation of body processes, and source of energy. When proteins are broken down and used for energy they cannot be used to build and repair body tissue since there is little reserve supply of protein in the body. Everyone needs a constant supply of protein to repair body cells as they wear out and to make new body tissues especially during times of growth. The National Academy of Sciences’ Institute of Medicine 2006 recommendation is to include 10-35% of daily calorie intake as protein. Recent research has indicated that muscle mass in older adults is better preserved when protein intake approaches the upper range of this recommendation. Proteins are composed of different combinations of 20 amino acids. The human body needs all 20 amino acids for the synthesis of its wide range of proteins. The body can synthesize 11 of these amino acids, but is unable to make 9 essential amino acids, which must be obtained from the diet. The egg contains all the essential amino acids in a proper proportion to fulfil the needs for human growth and tissue maintenance. The only food that contains a more ideal mix of essential amino acids than an egg is mother’s milk. Two eggs can be used to equal two ounces of lean meat, which is considered a serving in the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group of the USDA MyPyramid nutrition guidance meal plan. Eggs are lower in cost and in calories than many other animal-protein foods grouped in the same food group. Duyff, R. The American Dietetic Association’s Complete Food and Nutrition Guide. Chronimed Publishing, Minneapolis, MN. 1998. Dietary Reference Intakes, Institute of Medicine, The National Academies Press, 2006. www.MyPyramid.gov Choline Choline is an essential nutrient needed for normal function of all cells. It is a critical component of the cell membrane and the neurotransmitter acetylcholine. The human body is dependant upon choline for normal muscle function, lipid transport, fetal development and memory center development. Eggs are an excellent source of the nutrient choline which, like folate, is essential for proper neural tube closure and nervous system function in the developing fetus. In fact, it has been found that dietary choline intakes vary enough in healthy women in the United States (from <300mg to >500mg/day) to significantly influence the risk of birth defects.1 Choline is also needed to control the buildup of homocysteine in the blood by contributing to the production of methionine, an amino acid needed for protein synthesis. Elevated levels of homocysteine in the blood have been associated with increase risk of heart disease. A choline defi cient diet has been shown to signifi cantly increase DNA damage in humans and is the only nutrient defi ciency shown to induce spontaneous carcinoma.2 Two eggs contain about half the recommended daily amount of choline considered an adequate intake. During pregnancy and lactation, recommendations for choline intake are increased. In fact, the placenta delivers choline to the fetus by pumping it against a concentration gradient through the umbilical blood stream, indicating how important choline is for fetal development. Sadly, a review of USDA consumption study data shows that only about 10% of the population is consuming an adequate intake of choline from their diet. Among adults; younger and older women including pregnant women, had the lowest estimated mean intakes of choline.3 Egg intake can help close this unfortunate gap. Shaw GM et al. Periconceptional dietary intake of choline and betaine and neural tube defects in offspring. Am J Epidemiol, 160, 102-9, 2004. Sanders LM and Zeisel SH, Choline: Dietary Requirements and Role in Brain Development, Nutr Today, 42(4), 181-6, 2007. Jensen H et al, Choline in the Diets of US Population: NHANES, 2003-2004 presented at Experimental Biology 2007. Satiety One of many reasons we enjoy eating is that food can quell the feeling of hunger and provide us with energy to perform our chosen activities. A food that satisfies the pangs of hunger and gives us sustained energy is one that provides satiety. A major benefit of eating eggs is not only that it satisfies hunger but, it keeps you from needing snacks before the next meal which has been demonstrated to be a valuable asset in any weight reduction and weight maintenance strategy. Researchers at Wayne State University compared the reported feeling of satiety and weight loss of overweight and obese men and women who consumed either an isocaloric egg or bagel based breakfast while following a weight loss diet. They found that compared to an isocaloric, equal weight bagel-based breakfast, the egg-breakfast induced greater satiety and enhanced weight loss by 65% and a 34% greater reduction in waist circumference without a significant difference in blood lipid levels between groups.1 Vander Wal JS et al. Egg breakfast enhances weight loss. Int J Obes advance online pub, 5 August 2008; dol:10.1038/ijo.2008.130 Eye Health Age related macular degeneration (ARMD) occurs when the macula of the retina deteriorates and central vision becomes affected. ARMD occurs mostly in people over 50 years of age, and is the leading cause of irreversible blindness in the elderly. There presently is no cure for ARMD but laser therapy can be an effective treatment. New research suggests that ARMD may result from lack of certain nutrients in the diet. Vitamins and minerals, mainly antioxidants found abundantly in fruits and vegetables may reduce the risk of ARMD. One group of vegetable chemicals, carotenoids seem to have a protective effect against ARMD. Carotenoids exist in high concentrations in eye tissues and function as antioxidants to neutralize damage to cells caused by free radicals from sunlight. Carotenoids act as fi lters and form a pigment that protects the eye tissue from blue wavelength light, a potentially destructive band of radiation present in ordinary sunlight. Lutein and zeaxanthin are two xanthophyll antioxidants making up the macular pigment of the eye and recent research has shown they reduce a person’s risk and slow the progression of ARMD. The chicken egg yolk contains lutein and zeaxanthin within its fat-soluble matrix dispersed with other fat-soluble micronutrients such as vitamin A, vitamin D, and vitamin E. The yolk of the chicken egg provides a readily bioavailable source of lutein and zeaxanthin which has been shown to have greater bioavailablity than lutein from supplements and spinach. Researchers at the University of Massachusetts reported that the addition of one egg to the diet of subjects with an average age of 79 years signifi cantly increases both their serum lutein and zeaxanthin concentrations without elevating serum total cholesterol or the serum concentration of the LDL fraction.1 Similarly, women between the ages of 24 and 59 years were found to have increased serum zeaxanthin and macular pigment optical density after 12 weeks of eating an egg daily with no increase in their serum cholesterol concentrations.2 Goodrow EF et al. Consumption of One Egg Per Day Increases Serum Lutein and Zeaxanthin Concentrations in Older Adults without Altering Serum Lipid and Lipoprotein Cholesterol Concentrations, J Nutr, 136: 2519–2524, 2006. Wenzel AJ et al. A 12-Wk Egg Intervention Increases Serum Zeaxanthin and Macular Pigment Optical Density in Women, J Nutr, 136(10):2568-73,2006. Nutrient Density Eggs were designed by nature to be a complete nutrient reserve for the developing chick. Eggs are an important food for humans because of their high nutrition value at a comparably affordable price. A major concern however is that many Americans are sedentary and need to watch their caloric intake to maintain a healthy weight. Yet within their allowable caloric intake they must obtain all of the essential nutrients needed for health. In order to achieve this goal they need to consume foods that are nutrient dense and keep them from feeling hungry. Nutrient density refers to the quantity of one or more nutrients supplied by a food in relation to its caloric content. Nutrient-dense foods provide a high proportion of a person’s daily diet needs of essential nutrients while supplying a small proportion of the daily need for calories. Eggs are a nutrient dense food because they are an excellent source of high quality protein, provide a wide range of vitamins and minerals, and are relatively low in calories. One large egg has 72 calories with 13 vitamins and minerals. The amounts of various nutrients supplied in two large eggs are shown in the chart (right). As the nutrient daily values show, eggs provide a wide variety of nutrients for relatively few calories. One large egg offers only 7% of the total daily calorie intake of a person on a 2,000 calorie diet and provides 12.5% DV for protein, and 14% for riboflavin, and 8% or more of the daily value for several other nutrients including vitamins A, D, E, B-6, B-12, folate, iron, phosphorus, and zinc. And, it is important to realize that the egg is one of the few natural sources of vitamin D in the diet. With all of these nutritional benefi ts it is not diffi cult to see why eggs are considered a nutrient dense food. Conclusion Limiting egg intake would be a missed opportunity to benefit from the many naturally occurring nutritional benefits found in an egg such as: High quality protein • Excellent source of choline Balanced assortment of essential vitamins and minerals Highly bioavailable antioxidants lutein and zeaxanthin Individual portion sized packaging, only 72 calories per egg offering satiety A moderate fat content A healthy ratio of mono-unsaturated and polyunsaturated fats to saturated fats Easily chewed food Easily prepared Abundantly available Culturally familiar Affordable low cost protein Extensive storage capacity: 4-5 week shelf life when refrigerated Nutrient Facts Daily Values (DV): 2 Large Eggs Calories 144 Amount/ Serving Protein Vitamin A Vitamin B12 Vitamin B6 Vitamin D Vitamin E One large egg contains 5 gm fat (7.7% DV)), 0 trans fat, 1.5 gm saturated fat (8% DV*), and 212 mg cholesterol (71% DV) 37.0 mg omega-3 fatty acids, 514 mg omega-6 fatty acids. *DV = Daily Value based on a 2,000 calorie diet. %DV* 25% 10% 22% 7% 9% 4% Amount/ Serving Folate Thiamin Riboflaving Phosphorus Zinc Iron %DV* 12% 5% 28% 20% 8% 10%

Why U.S. Eggs? From Atlanta to Dubai to Hong Kong, buyers know about the "egg-ceptional" qualities of U.S. eggs and egg products. Not only is the U.S. the world's second-largest egg-producing country, it also produces eggs of the highest quality in the world. The American egg industry maintains strict quality control and sanitation measures that are more stringent than is required by law. Immediately after they are laid, eggs are washed, sanitized, graded by the U.S. Department of Agriculture, and packed. After packing, U.S. eggs are refrigerated throughout the shipping and marketing process. As you see through this website, you can easily see why U.S. eggs rank among the highest in the world for distinguished quality and assured safety.

U.S. Eggs F rom the time the egg is laid to the time the egg reaches your consumer, a very high standard of quality is maintained. When eggs enter the processing facility, they are immediately placed on a conveyer belt for washing. Each egg is washed thoroughly with adequate amounts of detergent-sanitizer, and then rinsed. Dirt is removed without damaging the shells or altering the quality. After washing, eggs are also sanitized, graded, and packed. After the eggs are candled, which is the process of using light to help determine the quality of an egg, they are immediately moved to cooling facilities and ready for distribution. For retail sales, U.S. eggs are packaged for display and sale in cartons that each contain 12 eggs. Shell and yolk color may vary. However, these variations have no effect on the quality, nutrition or cooking characteristics. The yolk color is influenced by the hen’s diet. Basic U.S. hen egg layer diets are formulated by using the highest quality yellow corn, soybean meal, alfalfa meal and vitamins. Hens fed these diets lay eggs with medium-yellow yolks. Color of the shell is also not a measure of quality since color can vary with the breed of hens and the diet they are fed. Pigment in the outer layer of the shell will range from white to deep brown. Breeds with white feathers and white ear lobes lay white eggs. Breeds with red feathers and red ear lobes produce brown eggs. Eggs are marketed based on grade, size and quality standards that are set and monitored by the United States Department of Agriculture (USDA).

Cooked Egg Products Usage Foodservice and the commercial food processing industry. Availability Portion controlled packaging in various weights, sizes and unit case counts. All products are made with fresh shell eggs that are fully cooked and individually quick frozen to ensure freshness. Advantages All products are food safe, consistent in taste and appearance, and reduce labor. Cooked egg products ensure value and customer satisfaction. Simply “heat and serve,” with little mess. Storage/Handling Store hard cooked eggs at recommended refrigerated temperatures. Frozen items to be kept at frozen temperatures below 10° F. (-12° C). Thaw in refrigerator. Use as soon as possible. Products: Hard cooked eggs Dry and brine pack Diced egg Scrambled egg patties Pre-cooked scrambled egg Omelettes French toast

Here's to Your Health T here are a dozen reasons why you and your family should eat a breakfast that includes eggs, as well as other nutrient-rich foods, to help fuel your body and mind: Tip#1 Expert Tip from Jackie Newgent, RD, CND 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. Tip#2 Start the day off right with breakfast Research shows there are cognitive benefits to eating breakfast, especially for children, such as improved memory recall time, improved grades and higher test scores. Tip#3 Make time for breakfast 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. Tip#4 High-quality protein foods 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. Tip#5 Hit the gym - then crack some eggs 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. Tip#6 Be active 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. Tip#7 Think outside the box 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. Tip#8 Remember your eggs at breakfast 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. Tip#9 Affordable sources of high-quality protein 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 Tip#10 Don't skip the yolk! 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. Tip#11 Nutritional bang for your buck 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. Tip#12 Eggs are all-natural 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. 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.

Egg Storage and Handling Q: Can I freeze raw eggs? A: Freezing is an option if you have more eggs on hand then you can use. Remove eggs from their shells, beat until just blended, and place in a sealed container. Eggs can be frozen for up to one year. To use frozen eggs, properly thaw them in the refrigerator or under running cold water. Never thaw eggs on the counter as this may promote the growth of harmful bacteria! Once thawed cook eggs thoroughly. Q: Why should eggs be refrigerated? A: In the United States, it’s more than a food safety recommendation that eggs be refrigerated – it’s the law. The U.S. Department of Agriculture (USDA) determined that the best way to fight salmonella contamination is by making sure eggs are clean before they reach consumers. So, on commercial egg farms (those that have 3,000 hens or more) it is required that eggs are thoroughly washed and immediately refrigerated before they leave the farm. The washing process removes any contaminants, such as manure, with which the eggs may have come in contact. Once eggs have been refrigerated, it is critical they remain that way. A cool egg at room temperature can sweat, facilitating the growth of bacteria that could enter the egg through its porous shell. Refrigerated eggs should not be left out more than two hours. Q: Is it safe to keep used egg shells in the carton? A: No, you should never put egg shells back in the carton after cracking them if there are still intact eggs left in the carton. Bacteria has the potential to be on the outside, as well as the inside of an egg, and mixing cracked eggs with intact eggs greatly increases the risk of bacteria transfer by hands, utensils, air, etc. We would also recommend never reusing egg cartons as they can be a reservoir for bacteria. Throw away egg cartons as soon as the eggs are all used. Q: Is it safe to reuse egg cartons? A: USDA’s Food Safety and Inspection Service (FSIS) is clear on the subject, saying items such as foam meat trays, convenience food dishes and egg cartons should be considered one-time-use packaging. Commercial egg farmers who follow the FDA’s Egg Safety Rule wash and sanitize eggs before packing them in clean, new cartons, eliminating bacteria that may have been present on the shell. But bacteria could creep back into the picture as eggs are handled at stores and in homes. It’s a good idea to discard used egg cartons and not reuse them. Recycle them, if you can. Egg shells should never be put back in the carton after cracking them if there are still intact eggs left in the carton. Bacteria has the potential to be on the outside, as well as the inside of an egg, and mixing cracked eggs with intact eggs greatly increases the risk of bacteria transfer by hands, utensils, air, etc. Q: What safe handling instructions are on egg cartons? A: FDA requires all cartons of raw, shell eggs not treated to destroy Salmonella carry the following statement: SAFE HANDLING INSTRUCTIONS: To prevent illness from bacteria: Keep eggs refrigerated, cook eggs until yolks are firm, and cook foods containing eggs thoroughly. Q: What is grading of eggs, and is it mandatory? A: Grading is an indication of quality and is voluntary, while inspection (for wholesomeness and safety) is mandatory. Companies that choose to have their eggs graded pay for this service from U.S. Department of Agriculture (USDA). The USDA grade shield on the carton means the eggs were graded for quality and checked for weight (size) under the supervision of a trained USDA grader. Compliance with quality standards, grades, and weights is monitored by USDA. State agencies monitor egg packers who do not use the USDA grading service, and those cartons will bear a term such as “Grade A” without the USDA shield. Q: How are eggs transported safely to stores? A: Vehicles transporting food must be dedicated to only transport food, per federal law, which requires: Shell eggs packed for consumers be stored and transported under refrigeration at an ambient (surrounding) air temperature not to exceed 45° F; All packed shell eggs be labeled with a statement that refrigeration is required; and Any shell eggs imported into the United States and packed for consumer use are to include a certification that they have been stored and transported at an ambient temperature of no greater than 45° F. Q: Should you wash eggs after purchasing in a grocery store? A: No, it’s not necessary or recommended to wash eggs that have a USDA grade shield or mark on the carton. In fact, washing these eggs may actually increase the risk of contamination because the wash water can be “sucked” into the egg through the pores in the shell. When the chicken lays the egg, a protective coating is put on the outside by the hen. At the egg processing plant, government regulations require that USDA-graded eggs be carefully washed and sanitized before being packed. Q: What points should you consider when buying eggs? A: When purchasing commercially-produced eggs (those coming from farms with 3,000 or more hens): Always purchase eggs from a refrigerated case. Choose eggs with clean, uncracked shells. Don’t buy out-of-date eggs. Look for the USDA grade shield or mark. Graded eggs must meet standards for quality and size. Choose the size most useful and economical for your lifestyle. When purchasing egg products or substitutes, look for containers that are tightly sealed and unopened. Click here to learn what different labels, like UEP Certified or cage-free, indicate. Q: What’s the best way to store eggs? A: The best way to store eggs is to keep them in their carton, so you can check the Julian date (the date the eggs were packed) or expiration date. The carton should be placed in the coldest part of the refrigerator at 45 °F or lower – not in the door, where temperatures may fluctuate when it is opened and closed. Refrigerated eggs should not be left out more than two hours. Q: I just realized I left the egg carton on the kitchen counter overnight. Are the eggs safe to use? A: No, after eggs are refrigerated, it is important they stay that way. Maintaining a consistent, cool temperature is critical to safety. A cold egg left out at room temperature can sweat, facilitating bacteria growth. Refrigerated eggs should not be left out more than two hours before re-refrigeration.