“What’s for Dinner?” Wednesday: Start Thanksgiving with Eggs for Satiety

Today’s post in another one from Julie Rothenberg, Loyola Dietetic Intern.  We’re using our “What’s for Dinner” post to get you thinking about breakfast tomorrow.

When most of us think of Thanksgiving, three things typically come to mind; friends, family, and—of course—food! As we celebrate this holiday and enjoy the company of those close to us, it can be easy to get carried away during our Thanksgiving “feast” and inevitably finding ourselves even more “stuffed” than the turkey on our dinner table.

Before indulging in that big Thanksgiving meal, many people eat little to nothing on Thanksgiving Day. Whether they are too busy watching the parade, spending time with family or even trying to save calories for the big meal to come, this  may not be the best choice as it can lead to an unintentional Thanksgiving binge.

One great strategy to avoid this is to have a satiating Thanksgiving breakfast. Eating a satiating breakfast can make you less hungry later on in the day. Leidy (2010) found that eating a protein rich breakfast will lead to more fullness and less energy intake throughout the day.  What  better way to have a satiating breakfast than by eating an egg? Ratliff et al. (2010) have also found that when compared to having a bagel, consuming an egg for breakfast will make someone feel more satiated and less hungry before the next meal. In fact, the study showed that consuming an egg for breakfast instead of a bagel was associated with a lower energy intake over the next 24 hours.

Tired of all the Thanksgiving food preparation?  Below is a quick and easy Thanksgiving egg breakfast recipe that can be ready in less than five minutes. This Microwave Egg and Veggie Breakfast Bowl is the nutritious, satiating and satisfying dish you need to start your day!  If you are looking for a recipe to feed a larger group, visit the recipe section of the Incredible Egg website.

Microwave Egg and Veggie Breakfast Bowl

Ingredients:

1 Egg

1 Tbsp. water

2 Tbsp. thinly sliced baby spinach

2 Tbsp. chopped mushrooms

Shredded mozzarella cheese

Sliced grape or cherry tomatoes

Directions:

  1. Coat 8 oz ramekin or custard cup with cooking spray. ADD egg, water, spinach and mushrooms. Beat until blended
  2. MICROWAVE on HIGH for 30 seconds, stir. MICROWAVE until egg is almost set, 30 – 45 seconds longer.
  3. Top with cheese and tomatoes.

Nutrition Information

Per Serving

Excellent Source: Choline

Good Source: Protein, Vitamin A and Vitamin D

Calories: 102
Total Fat: 6g
Saturated fat: 2g
Polyunsaturated fat: 1g
Monounsaturated fat: 2g
Cholesterol: 190mg
Sodium: 122mg
Carbohydrates: 2g
Dietary Fiber: 1g
Protein: 9g
Vitamin A: 792.4IU
Vitamin D: 42.7IU
Folate: 30.8mcg
Calcium: 86.6mg
Iron: 1.1mg
Choline: 130.3mg

Reference:

Ratliff, J., Leite, J.O., Ogburn, R., Puglisi, M., VanHeest, J., Fernandez, M. 2010. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research. Vol 30. Pages 96 – 103.

Leidy HJ, Racki EM. The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. International Journal of Obesity (2010) 1-93.

 

Anna Shlachter MS, RDN, LDN

Anna Shlachter, MS, RDN, LDN is the Program Manager, Nutrition Research and Communications at the Egg Nutrition Center

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