Superfoods for Women with Dietitians — Julie Upton & Katherine Brooking

Katherine Brooking, MS, RD: Ladies, did you know that what you grab off the supermarket shelf has the potential to protect your bones, your eyes and may even help you manage your weight? Today we’ve partnered with The Incredible Egg to share with you one of our favorite superfoods for women: eggs.
Julie Upton, MS, RD, CSSD: That’s right Katherine.  Eggs really are an eggcellent choice for women’s health.  One large egg has 70 calories, 13 essential vitamins and minerals and 6 grams of high-quality protein.  And the protein in eggs can help keep you fuller for longer.  For example, this Spinach Ham & Cheese Omelet has 25 grams of protein and keeps me satisfied all morning long.
Katherine: And it’s delicious! And remember when you’re cooking with eggs, don’t toss out the yolk. It’s where you’ll find most of the nutrients, including vitamins D, B12 and more than 40 percent of the egg’s protein.
Julie: They’re also a great choice if you’re pregnant.  One egg provides a quarter of your daily choline needs. That’s a nutrient important for the brain development of your unborn child. They’re also one of the only natural sources of vitamin D – a nutrient that’s important for your bones and immune system.
Katherine: That’s right and egg yolks also provide lutein and zeaxanthin – nutrients that may reduce the risk of cataracts and slow the progression of age-related macular degeneration.  I baked this Broccoli Quiche in Colorful Peppers and it’s loaded with nutrition.
Julie: That is such a great idea! For the recipes we have here today and for more tips about women’s health and nutrition, visit us at