An EGGcellent Source of Protein for Kids

By: Christine Cox, The Choosy Mommy

My in-laws live on a farm and on that farm there are cows, pigs, donkeys, horses and chickens…E-I-E-I-O! 

And now that all of the grandkids are getting older (the oldest is 4), they are becoming more interested in how the farm works and what comes from the farm that they can eat. The farm has "something that's healthy, something that tastes good" which are lyrics from this month's Choosy song of the month - My Choosy Plate. The kids' interest really started to peak this past summer when my daughter, Capri, and her cousin would help Grandma harvest tomatoes from the garden. It was really exciting to both of them as they felt they had a “job” to do. Once the tomato season ended, they moved their interest to the next thing on the farm: free-range chickens.

There are about 25 chickens that roam a clean, uncrowded, green grassy area on the farm. There isn’t a fence to keep them in a specific area but they do have a coop that they are free to go in and out of as they please. The coop is mainly for their safety, and shelter but it is also where they lay their eggs. Capri doesn’t really care to get close to the chickens, but she likes what they produce…meat and eggs!

For the purpose of this blog, we will stick to discussing the benefits of these eggs as a lot of kids, even the pickiest of eaters, will eat eggs and many parents (including myself) worry about their children not having enough protein in their diet.

Free-range chickens seem to be the trendy thing these days, but let me tell you, the freshness of the eggs really makes the taste a lot better. Capri has even noticed they taste better as we haven’t always had these eggs. Even though my in-laws do this as a hobby, there are many farmers who produce eggs for a living. In a previous blog, we discussed buying food from your local farmers. Not only is it a great way to save money, but the produce you buy is more likely to have higher nutrient levels than what you purchase at the store. You should definitely find out if you have a local farmer that produces free-range chicken eggs because they are REALLY good for you!

According to The Sustainable Table, “free-range chickens have 21% less total fat, 30% less saturated fat and 28% fewer calories than their factory-farmed counterparts." Additionally, a study from Mother Earth News found that compared to conventional American eggs, real free-range eggs, like those my in-laws have on their farm, have less cholesterol and saturated fat, plus more vitamins A, B12, D and E, beta carotene and polyunsaturated omega-3 fatty acids. Free-range eggs are also higher in lutein, zeaxanthin and folic acid.

So not only do these free-range eggs provide my daughter with all of the mentioned vitamins and good fatty acids, she also gets essential amino acids, which are the building blocks for hormones, skin, tissues, and more in the body. According to Parents.com’s article, The Nutritional Benefits of Eggs, they are considered essential because our body cannot make them on its own; we have to get them from food. In kids, protein is vital for growth, while adults use it to maintain lean tissue, repair muscle after exercise, and keep the immune system in tip-top shape.

And one other thing that I always share with everyone about these eggs is their freshness. The eggs that you buy in stores have usually been sitting for well over a month before you even have the chance to purchase them. With the free-range chickens, we collect the eggs, wash them and can eat them right away.

Capri prefers her eggs scrambled (with ketchup!) while I like mine over easy. My husband loves a good hardboiled egg but you have to wait a couple weeks for fresh free-range eggs to be ready to boil due to their softness. Remember that eggs provide so many nutritional benefits so teach your children about this EGGcellent food! 

Don't forget to check out the My Choosy Plate song and while you're listening, why not download a free activity to complete with your children? Choosy loves fan-mail, so once you finish the activity, take picture and send it to info@choosykids.com for a chance to be highlighted!

How do you eat your eggs? Share you recipes with us! Do you buy free-range eggs from a local farmer?

About the Author: Christine Cox is the blog master for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and newborn son Cam. Click here to learn more about Christine.