Who knew something as simple as an egg could be loaded with the nutrients busy teens need? Packed with high-quality protein, plus essential vitamins and minerals, eggs help fuel growing bodies and brains through all the chaos of teen life. Let’s crack into the details and see why eggs deserve a spot on every teen’s plate.
The Power of Protein
The teen years are all about growth spurts, sports, and late-night study sessions, which is why getting enough protein is a must. Eggs pack 7g of high-quality protein plus all nine essential amino acids, key for muscle growth, repair, and brain development during this crucial time. The best part? Eggs are easy to find, budget-friendly, and can be whipped into anything from a quick breakfast to a post-sports snack. Talk about a teen-friendly food!
Supercharged Immunity
Keeping teens healthy and in the classroom (instead of stuck in bed with a cold) starts with good nutrition. Protein plays a big role in supporting immunity. But eggs do not just bring the protein. Selenium and zinc, two antioxidants that help keep immunity strong, are also found in eggs. So, adding eggs to their meals is a simple (and tasty) way to help teens stay sharp, active, sniffles-free, and ready to take on the day.
Endless Energy
The egg-cellent news keeps coming. Eggs also help keep teens fuller for longer, meaning more steady energy to power through busy school days, sports, homework marathons, and late-night study sessions. Plus, that long-lasting fullness can help curb the mid-afternoon junk food cravings, meaning less mindless and unhealthy snacking.
The Secret to a Strong Foundation
Eggs bring the sunshine—literally! Egg yolk contains vitamin D (also known as the sunshine vitamin), a key player in bone health and growth. And since the teen years are packed with growth spurts and major structural changes in the bone, getting enough of this nutrient is a must. Adding eggs to the mix helps lay a solid foundation for healthy bones, making them a simple (and delicious) way to support growing teens.
Boosting Brains
Good for the body and good for the brain too, eggs have choline, a key nutrient linked to memory, learning, and overall functioning of the nervous system. Choline plays an important role in brain development and helps with focus, and brain cell communication. For teens juggling school, sports, and social life, eggs are clearly a smart choice to help keep their minds sharp and ready to tackle the day.
So, next time you’re looking for a quick brekkie or lunchbox filler, remember that eggs are your teens’ ticket to better energy, stronger bones, and a sharper mind. Whether you’re scrambling or boiling, poaching or baking, eggs are the perfect addition to keep teens feeling their best throughout the day. Here’s to fueling our teens by including eggs as part of a healthy and balanced diet.
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Ultimate Egg Salad Sandwich
Recipe and images by The South African Poultry Association (SAPA)
This egg salad makes a delicious filling for rolls, baguettes or health bread. Perfect for lunch boxes or road trips, as it keeps well in a sealed container in the fridge for 2 -3 days.
Serves 6
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients:
· 6 hard-boiled eggs, peeled
· 80 ml (1/3 cup) mayonnaise
· 10 ml (2 tsp.) whole grain mustard
· 5 ml (1 tsp.) fresh lemon juice
· 1/2 stalk celery, very finely chopped
· 30 ml (2 tbsp.) finely chopped chives
· Salt and pepper to taste
· Paprika to sprinkle
· Sliced health bread or baguette, to serve
· Fresh chives to garnish
Method:
1. Roughly chop all (or only 4 if you want some whole eggs for presentation) hard-boiled eggs and transfer to a medium bowl. Mash slightly with a fork to break up yolks.
2. Add mayonnaise, mustard, lemon juice, celery and chives and mix until evenly combined. Season with salt and pepper.
3. If using a baguette, slice in half lengthwise and spread the egg salad on the bottom half.
4. Sprinkle egg salad with paprika.
5. Garnish with chives and top with the other half of the baguette or slice of bread.
Press Release
Also see: One meal or one food: Choosing between OMAD and the monotrophic diet
