Eggs in Children and Adolescents

Nutrition in childhood and adolescence

Good nutrition during childhood is essential to support growth, development and long-term health. Establishing healthy eating habits early in life also helps build a foundation for healthier dietary patterns during adolescence and adulthood.(1)

National dietary surveys indicate that many Australian children and adolescents have diets that are high in discretionary foods and low in nutrient-rich core foods.²˒³ Discretionary foods such as cakes, biscuits, pastries, chips and sugar-sweetened beverages contribute substantial energy but relatively few essential nutrients. Vegetable intake is typically low, while sodium and added sugar intakes remain high. (2,3)

Consumption of lean meat and alternatives — including eggs — is also below recommended levels. Only around 4.5% of children meet the recommended number of serves from this food group, compared with approximately 18% of adults.(3)

Nutrients of concern

Adequate intake of essential nutrients is critical for children’s growth, immune function and cognitive development.(4)  National survey data indicate calcium and iron are among the most common nutrients consumed in inadequate amounts by Australian children, particularly as children move into early adolescence.(3)

Choline is another nutrient of emerging concern, with dietary intake data suggesting most Australians, including children and adolescents, do not meet adequate intake levels.(5) Choline is important for brain development, neurotransmitter synthesis and cognitive function.

Other nutrients commonly falling short of recommended intakes in this age group include iodine and vitamin D, both of which play important roles in growth, development and overall health.(2,3)

Adolescent nutrition challenges

Adolescence is characterised by rapid growth, increasing independence and changing eating behaviours. Teenagers often develop irregular eating patterns, including skipping meals, frequent snacking and higher consumption of convenience foods.(2)

National data show more than 40% of energy intake among Australian teenagers comes from discretionary foods, including soft drinks, takeaway foods and confectionery.(3) These patterns are often accompanied by low vegetable intake and high sugar and sodium consumption.

At the same time, nutrient requirements increase to support the adolescent growth spurt. Adolescents require higher intakes of nutrients such as calcium, iron and vitamin A, yet many teenagers do not meet recommended intake levels.(2)

Breakfast habits

Breakfast consumption plays an important role in overall diet quality. Australian research indicates 12–15% of children and adolescents regularly skip breakfast, with teenage girls and those from lower socioeconomic groups most likely to miss the morning meal.(6)

Breakfast skipping has been associated with lower intakes of several key nutrients, including calcium, magnesium, iron and B vitamins, while regular breakfast eaters tend to have better overall dietary patterns.(7)

Eggs are a useful breakfast food as they provide 17 different vitamins and nutrients including high-quality protein, iron and vitamin A. Research has shown that egg-based breakfasts may increase satiety compared with cereal-based breakfasts.(8,9) A study in adolescents who frequently skipped breakfast found that consuming a higher-protein egg breakfast improved appetite control and this can help reduce snacking on nutrient poor foods later in the day.(10)

Weight and health considerations

Overweight and obesity affect approximately 30% of Australian teenagers aged 14–18 years, increasing the risk of metabolic, cardiovascular and liver disease.(3) Healthy dietary patterns and regular physical activity are therefore important during adolescence.

Eggs in children’s and adolescents’ diets

Eggs are a nutrient-dense food that can make a valuable contribution to the diets of children and teenagers. They provide 17 different vitamins and nutrients, including high-quality protein and several nutrients commonly under-consumed by Australian children and adolescents, such as choline, iodine and vitamin D.

Eggs are one of the richest dietary sources of choline, making them particularly relevant for supporting brain development and cognitive function during periods of rapid growth. They also provide a complete source of protein containing all essential amino acids, supporting growth, tissue development and overall dietary adequacy.

In addition, eggs contain important micronutrients including vitamin A, B vitamins, selenium and the carotenoids lutein and zeaxanthin.

Research in children and adolescents has shown that those who consume eggs regularly tend to have higher overall diet quality and improved intakes of several key nutrients, including protein, choline and carotenoids.(11,12) Due to their nutrient profile, affordability and culinary versatility, eggs can easily be incorporated into meals and snacks across the day.

Conclusion

A balanced dietary pattern during childhood and adolescence is essential to support growth, development and long-term health. Eggs can play a useful role within this pattern by providing high-quality protein and a range of essential nutrients important for young people.