Healthy Ways to Achieve New Year’s Goals Throughout the Year

Eggs just might help you reach that weight loss goal

With the New Year just around the corner, people across the country will again be making resolutions to live healthier. Unfortunately, more often than not, the determination to shape up and eat right lasts about as long as it takes the ball in Times Square to drop.

Year after year, living healthfully is viewed as being arduous or costly – however, the truth is there are plenty of easy, delicious and affordable ways to stick to those resolutions.

Take, for instance, adding more nutrient dense foods, like eggs, to the diet. In addition to being cost-effective (a single large egg costs just 15 cents), eggs are a good source of high-quality protein, which has been shown to help keep people feeling satisfied throughout the day, leading to fewer calories consumed.

"I often tell my clients that eggs are one of the most perfect foods," says Mary Donkersloot, registered dietitian, author and advisor to the Egg Nutrition Center. "They're full of essential vitamins and minerals, and provide a high-quality source of protein that satisfies your hunger – all at only 70 calories. Eggs are a great part of a balanced diet for people trying to manage their weight in the New Year ahead."

In fact, now more than ever, eggs are a great choice for any breakfast, lunch or dinner table—according to recent data from the United States Department of Agriculture's Agricultural Research Service, eggs now have 14 percent less cholesterol (down from 215 mg to 185 mg) and 64 percent more vitamin D. 

Additionally, a review article in Current Opinion in Clinical Nutrition & Metabolic Care challenged the outdated thinking that dietary cholesterol contributes to heart disease risk. The authors suggest that avoiding nutrient rich foods like eggs due to their dietary cholesterol content is unnecessary. Recommendations restricting cholesterol-containing foods, like eggs, should be reconsidered.

More Tips for a Healthy New Year
In addition to focusing on high-quality protein, like eggs, Donkersloot, RD provides a few more tips for making 2012 the healthiest year yet.

>> Don't forget Breakfast – Eating a healthy breakfast has been shown to help manage weight and help maintain focus throughout the day.

>> "Workout" a routine – Schedule working out like other daily meetings or build it into your daily schedule. Set the same time aside each day, and pick a workout regimen that allows flexibility to keep things fresh and exciting. For example, decide to take stairs or carry your groceries to the car.

>> Think water – Replacing sugary drinks with water can save hundreds of calories every day. Skip the vending machine and go straight for the water cooler. Placing fresh fruit or cucumbers into ice water can be just as refreshing without the extra calories.

For more nutrition and healthy living tips, visit The Egg Nutrition Center is a National Strategic Partner of the USDA's MyPlate program which helps Americans follow the Dietary Guidelines by providing resources and tips. For more information visit