• This site requires you to update your browser. Your browsing experience may be affected by not having the most up to date version.
    Please visit http://www.microsoft.com/windows/ie/ to upgrade.

  • JavaScript has been disabled in your browser. Please enable JavaScript to experience the full functionality of our website.

For Farmers
Free range farmers on range

Farm Sustainability Dashboard

The Farm Sustainability Dashboard has been designed to improve industry best practice and meet evolving community expectations. It has been created for business owners and is appropriate for farms of all sizes.

FAQs for HCPs

FAQs for HCPs

Nutritional Guidelines and Habits

What is nutrient density?

Nutrient dense foods have been defined as foods with a high proportion of vitamins and minerals for the amount of energy (kilojoules) they provide. Therefore foods that are relatively low in kilojoules but high in vitamins and minerals are classified as 'nutrient dense'.

Why are eggs nutrient dense?

A serve of eggs provides the same amount of kilojoules as two small apples (7% of a person’s daily energy needs) while providing significantly more than 7% of the recommended dietary intake (RDI) for at 13 different vitamins and nutrients. Eggs provide 82% RDI of vitamin D, 41% RDI for selenium, 49% RDI for folate, 22% RDI for pantothenic acid (vitamin B5), 15% RDI for vitamin B12, 14% RDI for vitamin A, 29% RDI for iodine, 24% for riboflavin (vitamin B2), 20% RDI for vitamin E, 21% RDI for phosphorus and 14% RDI for iron. Eggs are also a good source of quality protein and contain long-chain omega-3 fatty acids, providing 71% of the adequate intake (AI) for men and 127% AI for women.

How many eggs can I tell my patients to eat?

How many eggs is it safe to consume for:

  • People with high cholesterol: Individuals with high cholesterol may consume up to six eggs per week as part of a low saturated fat diet. Saturated fat intake has a significantly greater impact on cholesterol levels compared to dietary cholesterol intake.
  • People with diabetes: Individuals with diabetes may consume up to six eggs per week, as part of a low saturated fat diet. There is some evidence that consumption of higher amounts of eggs may increase the risk of heart disease in this population group however further research is required in this area before specific recommendations can be made.
  • People at risk of CVD: Individuals at risk of CVD, can consume up to six eggs per week in the context of a diet low in saturated fat, without adversely affecting outcomes. While there has been calls from some researchers for this group to limit egg intake, the current best available evidence does not suggest this is necessary.
  • People with metabolic syndrome: Individuals with metabolic syndrome can follow the same guidelines as the rest of population and consume up to six eggs per week8. There is some recent research in this group of individuals suggesting higher intakes of eggs helps improve carotenoid status through increasing HDL cholesterol as well as lipid levels and insulin sensitivity.
  • Pregnant women: Pregnant women can enjoy up to six eggs per week to help contribute protein and valuable micronutrients to the diet.
  • Children: Since most studies assessing the role of eggs in health are conducted in adults, it is difficult to quantify a particular level of egg intake for children. It is recommended that children follow the healthy eating recommendations set out in the Australian Dietary Guidelines, which recommend including eggs as part of the lean meat, fish, poultry and alternatives group. The Australian Guide to Healthy Eating recommends children aged 4-7years consume ½-1 serve from this food group each day and children aged 8-11 years consume 1-1 ½ serves. A serve of eggs is defined as 2 small eggs.

Why should I encourage my patients to include eggs in a healthy diet?

Eggs are a nutrient rich food being a natural source with 13 different vitamins and minerals as well as high quality protein, omega-3s and antioxidants. Due to the variety of nutrients found in eggs, they can make a significant contribution to increasing population daily nutrient intakes. Research supports this assertion with a US study showing egg consumers have higher intakes of vitamins A, E, B12 and folate compared to non-egg consumers.

What is the RDI for protein?

The RDI for protein varies depending on age and gender. Below is an indication of the recommended protein intake for various age groups:

  • Children 1 to 3 years: 14 grams
  • Children 4 to 8 years: 20 gramds
  • Boys 9 to 13 years: 40 grams
  • Girls 9 to 13 years: 35 grams
  • Boys 14 - 18 Years: 65 grams
  • Girls 14 to 18 years: 45 grams
  • Men 19 to 70 years: 64 grams
  • Women 19 to 70 years: 46 grams
  • Men 70+ years: 81 grams
  • Women 70+ years: 57 grams
     

What types of omega-3s do eggs contain?

Eggs provide both long chain and short chain omega-3 fatty acids. They contain an average of 180mg total omega-3 per serve representing 12% of the omega-3 adequate intake (AI) recommendation for men and 20% for women. Of this, 114mg is long chain omega-3 fatty acids (mainly DHA), representing 71-127% of the long chain omega-3 AI. The rest of the omega 3 in eggs is mainly the shorter chain alpha-linolenic acid (ALA). Eggs are therefore a particularly useful source of long chain omega-3 fatty acids for ovo-vegetarians and others who do not eat fish regularly.

Vegetarian patients - should I recommend them to eat eggs?

Due to the smaller variety of protein containing foods eaten by ovo-vegetarians, these people may have a limited intake of essential amino acids if they do not follow a balanced eating pattern. Additionally, the protein digestibility and lower biological protein value of many plant proteins may result in deficient dietary intakes of essential amino acids in ovo-vegetarian diets. The total protein content of a vegetarian diet is significantly lower than an omnivore diet. Due to their high protein quality and high digestibility, eggs may therefore be particularly useful in the diets of ovo-vegetarians.

Do eggs have a positive impact on skin health or the occurrence of acne?

Some evidence suggests higher protein, low glycaemic load diets can improve symptoms of acne that is common in teenagers. As a protein-rich food, eggs lower the glycaemic load of the diet and could therefore play a role in the treatment and prevention of acne although this requires confirmation with additional research.

What are the nutrients in eggs?

Eggs provide protein, fat (two thirds of which is unsaturated fat), omega-3s, potassium, sodium, magnesium, phosphorus, iron, selenium, zinc, iodine, thiamine, riboflavin, vitamin B5, B6, B12, folate and vitamins A, D and E.

I heard eggs are high in fat, but they do contain a lot of good nutrients, what is more important?

One egg contains around 5grams of fat (1 tsp) and of this, 2.6g is monounsaturated and 0.8g is polyunsaturated. The high level of nutrients in eggs means eating eggs will contribute positively to meeting daily nutritional needs.

Do most Australians meet the recommendations for omega-3s intake?

Research indicates that many Australians are meeting the Adequate Intake (AI) recommendations for levels of omega-3 fatty acids however are failing to meet the optimal intake for disease prevention. Data from the Blue Mountains Eye Study shows a mean long chain omega-3 intake of 260mg in Australians aged 55 years and over which is higher than the population mean intake, however still lower than the optimal intake for disease prevention. Younger Australians are also failing to meet dietary targets with just 6% of children aged 5-16 years meeting the suggested dietary target for long chain omega 3 fatty acids per day. Eggs can therefore play a useful role in the diet to assist in boosting omega-3 intakes.

Are there particular groups in the Australian population that may particularly benefit from including eggs in their diet?

There are some groups in the population who may particularly benefit from the inclusion of eggs in their diet. These include the following:

  • Ovo-vegetarians – one serve of eggs contains useful amounts of selenium (59% RDI), vitamin B12 (40% RDI) and iron (14% RDI), all nutrients that can be lacking in a vegetarian diet .
  • Pregnancy – eggs are an excellent way for pregnant women to meet their increased nutritional requirements, containing useful amounts of protein, iron, iodine, vitamin B12, vitamin A and omega-3 fats.
  • Children and adolescents – eggs provide useful amounts of nutrients such as riboflavin, zinc, folate, vitamin A , iron and iodine that can be low in many children’s diets.
  • Sports people – eggs provide a valuable source of nutrients required by sports people including iron, folate and vitamin B12. Eggs are also a source of protein which can help meet the higher protein requirements of sports people and the antioxidants in eggs may assist recovery from exercise by reducing muscle and cell damage.
  • Elderly – due to their soft texture, eggs may be a particularly suitable food in the diets of frail elderly. As well as providing omega-3 for heart health benefits, eggs provide the vitamins A and E and the antioxidants lutein and zeaxanthin which have been associated with lower rates of age-related macular degeneration (AMD).
     

Who should eat nutrient dense foods?

For general good health and wellbeing, everyone will benefit from regularly including nutrient dense foods in their diet. However, the following groups may particularly benefit:

  • Those attempting to lose weight: People trying to lose weight may cut out or reduce their intake of foods from the core food groups as a strategy to lower their kilojoule intake. By choosing nutrient dense foods, individuals can meet their lowered energy (kilojoule) requirements while still meeting their nutritional requirements.
  • Pregnant Women: During pregnancy and lactation, there are significant increases in vitamin and mineral requirements, with only minor increases in kilojoule requirements. These requirements can be met by the regular inclusion of nutrient rich foods.
  • Children: Children have a small stomach capacity and fussy eaters, in particular, may benefit from nutrient dense foods. Toddlers and preschoolers need to be encouraged to try a wide a range of nutrient dense foods to help them meet their nutrient needs.
  • Teenagers/adolescents: Nutritional requirements during adolescence are high to fuel this rapid stage of growth and development. Adolescents, however often have irregular eating patterns, with a tendency to skip breakfast, graze constantly, and snack on discretionary foods such as chips, confectionery and soft drinks.. Due to the wide range of nutrients found in eggs, they can be a particularly useful inclusion in the diet of teenagers. Eggs are also versatile and can be included at any meal or snack occasion across the day.
  • Older adults: Older adults often have higher nutrient requirements, coupled with lower energy needs and reduced appetites. It is therefore particularly important for them to include high quality, nutrient rich foods in their diet on a regular basis. Low nutrient intakes have been reported in older Australians, which researchers attribute to diets of low nutrient density along with an insufficient quantity of food eaten.
     

Egg Consumption and Pregnancy

Is it safe to recommend eggs during pregnancy?

Eggs are a nutrient dense food meaning they can play an important role in contributing to nutrient intakes during pregnancy. There are some recommendations, however, when it comes to consuming eggs safely at this time. Eggs should be cooked thoroughly and avoid using cracked or dirty eggs. It is also important to avoid any products containing raw eggs such as home-made mayonnaise, chocolate mousse or aioli.

Can patients with gestational diabetes still eat eggs?

Patients with gestational diabetes can still eat eggs and it is recommended they follow the guidelines for all Australians to consume up to 6 eggs per week in the context of a diet low in saturated fat8. It is relevant to be aware that an analysis of 2 studies has suggested that higher intakes (more than 7 eggs per week) increases the risk of gestational diabetes although this evidence is relatively weak and further research is required to confirm the role of eggs in the diet of women with gestational diabetes.

Egg Allergies

How many children are affected by egg allergy?

Australian data indicates that the prevalence of raw egg allergy in 12 month old infants is approximately 8.9%. Of these, 80% have been found to tolerate baked egg. It is also important to note that the majority of children grow out of their egg allergy with egg tolerance usually developing between the ages of 2 and 4 years. To find out more about feeding eggs to babies and children click here.

What are the symptoms of egg allergy?

In those with egg allergy, immediate reactions to egg ingestion can include hives (urticaria), angioedema, vomiting, diarrhoea and/or wheeze. Symptoms usually occur within 30 minutes of egg contact but may be delayed for 1-2 hours in a minority of cases. Severe life-threatening events and fatal anaphylaxis to egg in children are less common than to peanut and milk.

Are most children allergic to the egg-white or the yolk?

Egg white is considered to be the most frequent source of allergens and most children with an allergy react to the proteins in the egg whites, though in some rare occasions reactions to egg yolk have been reported. While many egg-allergic children can tolerate baked egg, this should only be trialled under medical supervision.

Should patients avoid allergens during pregnancy and breastfeeding?

The Australian Society of Clinical Immunology and Allergy (ASCIA) does not recommend restricting the mother's diet during pregnancy in order to eliminate allergenic foods. The avoidance of eggs (and other allergenic foods) in pregnancy has not been shown to prevent allergy. Eggs can therefore be included in the diet of pregnant women as long as they are tolerated by the mother and well cooked. Avoidance, by breastfeeding women, of cow's milk, egg and fish does not protect against infant food allergy. To find out more about eggs and pregnancy click here.

When should eggs be introduced to an infant's diet?

The Australasian Society of Clinical Immunology and Allergy (ASCIA)1 recommends introducing solid foods to infants when they are ready – around 6 months of age (but not before 4 months), starting with iron-rich foods. Cooked egg should be given to infants in the first year of life, preferably before 8 months of age. This includes infants at high risk of food allergy. Raw egg should not be given to infants.

1 ASCIA Guidelines for infant feeding and allergy prevention - Australasian Society of Clinical Immunology and Allergy (ASCIA). (2020). https://www.allergy.org.au/hp/papers/infant-feeding-and-allergy-prevention.

Nutrition for Teenagers

Do most teenagers meet their RDIs?

Sufficient energy and nutrient intakes are essential for children and teenagers to achieve normal growth and development7. Adolescents have higher requirements for calcium than adults and need additional kilojoules to support the adolescent growth spurt, however research has shown that many teenagers have micronutrient intakes below the estimated average requirement (EAR). Key nutrients of concern in adolescents’ diets are calcium, magnesium, vitamin A, folate, iodine, zinc (males only), and iron and phosphorus (females in particular). Intakes of vitamins D and E were also below the recommended levels.

Do most teenagers eat breakfast? And could eggs play a role there?

Research from the 2010 NSW SPANS study indicates that between 30-40% of secondary school students skip breakfast38. This is a concern as research shows breakfast eaters are more able to control their weight, have better nutrient intakes, have better concentration levels and are better able to perform mental tasks throughout the morning. Eggs have been shown to have a greater satiety index than ready-to-eat breakfast cereals or white bread, and when eaten for breakfast, eggs can reduce the amount of energy (kilojoules) consumed at lunch by 29%. Research has also shown that eating a variety of foods at breakfast is associated with better mental performance in adolescence61. As eggs provide a wide range of different nutrients including protein and at least 11 different vitamins and minerals, they can make a significant contribution to teenagers’ diets.

Could eggs assist in combating overweight/obesity issues in the teenage population of Australia?

The level of overweight and obesity in Australian adolescents remains high, due to declining levels of physical activity, more screen time and the need for dietary change62. Current figures suggest just under 1 in 4 adolescents are overweight or obese with 18% falling into the overweight category and 5% being obese. Eggs are a highly nutritious food and are relatively low in kilojoules, with one serve* providing 581 kilojoules. As eggs are rich in protein, they may also increase satiety therefore contributing to a greater ability to manage total food intake over the day.

Nutrition in Older Adults

What are the most common nutritional issues in older adults?

The National Nutrition Survey shows those aged 65 years and over eat less than the recommended minimum number of serves from each of the core food groups, and have lower than ideal intakes of many vitamins and minerals. Self-reported consumption data of fruit and vegetables from the most recent National Health Survey showed that only 10% of adults in this age group consume the recommended five serves of vegetables and 2 serves of fruit each day. This, combined with the fact that many older adults have increased nutrient requirements and decreased food intake means nutrients that are commonly low in the diet of older Australians include fibre, calcium, vitamins A, E, B6, B12, folate, vitamin C, iron, magnesium and zinc .

Achieving optimal intakes of protein can also be a nutrition issue for older Australians. The protein RDI for adults aged 70 years and over (81 grams of protein per day for older men and 57 grams for older women) is around 25% higher than the protein needs of younger adults due to increased protein requirements with age. Inadequate protein intakes contribute to increased skin fragility, decreased immune function, poor wound healing and longer recovery times, highlighting the importance of maintaining adequate protein intake in older adults.

How can eggs contribute to a healthy diet for older adults?

Eggs are a good source of protein for older adults, providing 16-22% RDI for people aged 70+ years which helps maintain muscle and bone strength with ageing. They also contain the antioxidants lutein and zeaxanthin which have been associated with a reduced risk of age-related macular degeneration. Due to the variety of nutrients found in eggs, they are an ideal food to include the diets of older adults. They are also economical, easily prepared and soft in texture which makes them appropriate for people of this age group. Eggs are recommended as part of a healthy eating pattern that also includes adequate amounts of wholegrain breads and cereals, fruits, vegetables, low fat dairy foods, lean meat, fish and poultry and unsaturated fats.

Cardiovascular Health

What are the latest recommendations in relation to eggs and the risk of Cardiovascular Disease (CVD)?

Scientific evidence shows no association between egg intake and risk of CVD in the general population.  The Heart Foundation states that eggs have a neutral relationship with heart health, neither remarkably increasing or decreasing risk in the general population.

There is some evidence, from a limited number of cohort studies, which has found an association between egg intake and cardiovascular disease risk in individuals with type 2 diabetes.

The Heart Foundation advises:

  • Eggs can be enjoyed freely by the general population as part of a heart healthy eating pattern. Eggs should be considered in a similar way to other protein rich foods and selected as part of diet that is naturally low in saturated and trans fat, salt and added sugar and contains a variety of cardio-protective foods such as fish, wholegrains, fruit, vegetables, legumes, nuts and seeds
  • For individuals at high risk of heart disease, such as people with diabetes and those with hyperlipidaemia, to limit their intake to seven eggs per week.

Does dietary cholesterol impact blood cholesterol levels?

Dietary cholesterol causes a small increase in total cholesterol and LDL cholesterol, but substantially less than saturated fat and trans fat. This increase is seen predominantly in approximately 25% of the population who have been dubbed ‘hyper-responders’. It is important to note however, that dietary cholesterol also leads to a small increase in HDL cholesterol (“good cholesterol”) which maintains the LDL:HDL ratio, and is a key predictor of heart disease risk.

Can hyper-responders eat eggs?

Unless you have high cholesterol levels, diabetes or have been told you are at increased risk of heart disease, eggs can be enjoyed freely as part of a heart healthy eating pattern.

For individuals at higher risk of heart disease, the Heart Foundation recommends limiting egg intake to seven eggs per week.

What should I tell my patients who have high cholesterol, with regards to egg consumption?

The Heart Foundation recommends individuals with high cholesterol, that require LDL-lowering treatment, limit their egg intake to 7 eggs per week. Dietary cholesterol intake has a minimal impact on blood cholesterol levels and heart disease risk is more than just high cholesterol levels. Eggs should be encouraged as part of a heart healthy dietary pattern that is naturally low in saturated and trans fats, salt and added sugar and rich in wholegrains, fibre, antioxidants and unsaturated fats. To find out more about eggs and cholesterol click here.

Diabetes and Nutrition

How many people in Australia have diabetes?

Approximately one million Australians have been diagnosed with diabetes, including an estimated 130,000 people with type 1 diabetes. It is estimated a further 500,000 Australians have diabetes but are currently undiagnosed.

Can people with diabetes consume eggs?

Yes. The Heart Foundation supports the consumption of up to seven eggs per week for individuals with diabetes.  Eggs should be consumed as part of a heart healthy eating pattern that is naturally low in saturated and trans fat, salt and added sugar and rich in wholegrains, fibre, antioxidants and unsaturated fats (omega-3 and omega-6).

Eye Health

What are antioxidants?

The term antioxidants covers a large number of substances (including some vitamins and minerals) which protect the body’s cells from the harmful effects of oxidation.

What type of vitamins, minerals and antioxidants are in eggs and how does this impact on eye health?

Eggs contain a range of vitamins and minerals including vitamin A, vitamin E and selenium which all act as antioxidants. Eggs also contain the carotenoids, lutein and zeaxanthin which are found in the macular region of the retina. Antioxidants can help protect the retina of the eye from progressive oxidative damage that occurs with ageing. In relation to eye health, the main evidence of benefit from egg nutrients is in relation to lutein and zeaxanthin, as well as long chain omega-3 fatty acids. High intake of these nutrients is associated with protection from age-related macular degeneration – the leading cause of blindness in older Australians.

Does overall lifestyle and diet have an impact on eye health?

Yes. Diet is a key factor in maintaining eye health. Leading causes of vision loss include AMD (age-related macular degeneration), cataract, glaucoma and diabetic retinopathy.

Since the eye is particularly susceptible to oxidative stress, dietary antioxidants such as vitamins A,C, E and selenium as well as lutein and zeaxanthin can provide important protection. Long-chain omega 3 fats also accumulate in the eye and are known to play an important role in eye health. Research is continuing to better understand how diet can impact on eye health.

My patient has diabetes/high cholesterol, can I still suggest eggs as a good source of antioxidants for eye health?

Eggs contain the antioxidants vitamin A, vitamin E, selenium, lutein and zeaxanthin, as well as omega-3 fats which have all been linked with maintenance of eye health. Eye health is of particular importance for patients with diabetes as they are at increased risk of eye disease if their diabetes is not well controlled. The Heart Foundation recommends individuals with diabetes and/or high cholesterol can enjoy up to seven eggs per week which will provide a range of nutrients including lutein and zeaxanthin for eye health.

Weight Management and Obesity

How many adults are overweight or obese in Australia?

Results from the 2017-18 National Health Survey, show two thirds (67.0%) of Australian adults are overweight or obese (12.5 million people), an increase from 63.4% in 2014-15. In particular, there has been an increase in the number of adults that fall into the obese range -  31% of Australian adults have a BMI over 30.

Are there many overweight or obese children in Australia?

In Australia, overweight and obesity rates amongst children have remained relatively stable over the last 10 years (2007-08 to 2017-18). Almost one quarter (24.9%) of children aged 5-17 years are overweight or obese according to results from the 2017-18 National Health Survey. Of this, 17% overweight and 8.1% obese.

Why are omega-3s so important?

The health effects of omega 3s have been relatively well established with evidence linking them with protection from heart disease, some inflammatory conditions and certain autoimmune disorders including rheumatoid arthritis. Omega 3s are important for infant growth and development and long chain DHA (a type of omega 3) is heavily concentrated in the brain and retina of the eye.

Can eggs play a role in weight management or weight loss eating plans?

As a nutrient-dense whole food, eggs can contribute valuable nutrition as part of an overall healthy diet aimed at weight loss or weight maintenance. Eggs have been shown to increase satiety, helping individuals feel fuller for longer after eating. This has been consistently demonstrated in acute research studies where an egg breakfast has suppressed hunger and led to less food intake at the subsequent meal when compared to breakfasts of similar energy content (but higher carbohydrate).  

Research studies have also shown eggs (approximately 2 eggs per day) can be regularly included as part of a kilojoule-controlled weight loss diet resulting in significant reduction in body weight.

For example, a study involving 152 overweight and obese adults found that those consuming two eggs for breakfast on at least 5 days of the week, over an 8 week period lost 65% more weight and 34% more from their waist circumference than those eating a bagel breakfast. Similarly another study found that weight loss was achievable when two eggs were included in the daily menus of those following an energy-restricted diet with no adverse effects on blood cholesterol. Men eating 3 eggs per day as part of a carbohydrate-restricted weight loss diet have also been shown to experience similar changes in weight, waist circumference and LDL cholesterol to a group not eating eggs. In this particular study however the egg group had a more favourable effect on HDL cholesterol and inflammatory markers, two risk factors for heart disease.

Do higher protein/lower carb diets have a positive impact on body weight?

There are wide ranging dietary approaches to weight management and no one approach will be suitable for everyone.

There is a considerable body of evidence which has demonstrated moderately higher protein (>25% energy from protein), lower carbohydrate, kilojoule-controlled diets can provide an effective weight loss strategy. These diets may be particularly useful for individuals who have trouble with compliance on low fat, high carbohydrate diets due to hunger, or individuals with insulin resistance or diabetes. Studies have also found that the style of eating recommended in a higher protein, lower carbohydrate eating plan, is easy to maintain, satisfying, and can effectively meet the nutritional needs of dieters.

Following a higher protein, lower carbohydrate diet relies on the inclusion of regular serves of a wide range of high quality protein rich foods. Low saturated fat meals incorporating eggs can provide this protein and contribute to the variety of foods that are encouraged in this type of eating plan.

Sign Up To Our Clinical Research Updates Get the latest nutritional news about eggs delivered right to your inbox. Sign up today for access.