From the Guidelines
Eating a variety of whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, is the best way to ensure optimal nutrition, as no single food provides all the necessary nutrients for human health. According to the most recent and highest quality study, 1, a nutritionally complete diet should include a variety of foods such as fruits and vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils. The study emphasizes the importance of a balanced diet that includes a range of food groups to provide all the necessary nutrients for optimal health.
Some of the key food groups that are essential for a nutritionally complete diet include:
- Fruits and vegetables, which provide essential vitamins, minerals, and antioxidants
- Whole grain foods, which provide fiber, vitamins, and minerals
- Healthy sources of proteins, such as fish, seafood, legumes, nuts, and low-fat dairy products
- Liquid plant oils, such as soybean oil and canola oil, which provide healthy fats
Other studies, such as 1, 1, 1, and 1, also support the importance of a varied diet that includes a range of whole, unprocessed foods. These studies provide additional guidance on the types of foods that should be included in a healthy diet, such as lean meats, poultry, and fish, as well as the importance of limiting intake of added sugars, saturated fats, and sodium.
Overall, the evidence suggests that a varied diet that includes a range of whole, unprocessed foods is the best way to ensure optimal nutrition and reduce the risk of chronic diseases. By following this approach, individuals can ensure that they are getting all the necessary nutrients for optimal health, and reducing their risk of morbidity and mortality.
From the Research
Nutritionally Complete Foods
- Eggs are considered a nutritionally complete food, providing essential fatty acids, proteins, choline, vitamins A and B12, selenium, and other critical nutrients at levels above or comparable to those found in other animal-source foods 2
- They are a good source of high-quality protein and contain compounds including choline, lutein, and zeaxanthin with functions that go beyond nutrition as they protect against chronic disease 3
Comparison with Other Foods
- Eggs are relatively more affordable compared to other animal-source foods, making them a potential solution for food-insecure families who are challenged by limited nutritional intake 2, 4
- The energy cost of eggs is significantly less when compared with that of other animal-protein foods such as meat, poultry, and fish 4
Nutritional Benefits
- Eggs contain a variety of nutrients that support metabolic health, including 16 vitamins and minerals 4
- They can be part of a healthy diet, with epidemiologic evidence and clinical trials finding no links between egg intake and increased risk for heart disease 3