For Just 15 cents per Egg You are Getting Great Nutrition Value

Eggs are a bargain. For just 15 cents per egg you will get a lot of nutrition value. Check out my instagram post on this topic.


1 U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 2015; 8.

2 American Medical Association. Proceedings of the 2017 Annual Meeting of the American Medical Association House of Delegates. 2017; Available from:

3 U.S. Department of Agriculture Economic Research Service. Retail prices for beef, pork, poultry cuts, eggs, and dairy products.

4 Coleman-Jensen, A., et al. Household Food Security in the United States in 2017. 2018.

5 Wallace, T.C., A Comprehensive Review of Eggs, Choline, and Lutein on Cognition Across the Life-span. J Am Coll Nutr, 2018. 37(4): p. 269-285.

6 Mares, J., Lutein and Zeaxanthin Isomers in Eye Health and Disease. Annu Rev Nutr, 2016. 36: p. 571-602.\

7 Seddon, J.M., et al., Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group. JAMA 1994. 272(18): p. 1413-20.

8 Wallace, T.C. and V.L. Fulgoni, Usual Choline Intakes Are Associated with Egg and Protein Food Consumption in the United States. Nutrients, 2017. 9(8).

9 Johnson, E.J., Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutr Rev, 2014. 72(9): p. 605-12.

U.S. Department of Agriculture Agricultural Research Service. FoodData Central. 2019; Available from:

U.S. Department of Agriculture Economic Research Service. Retail prices for beef, pork, poultry cuts, eggs, and dairy products. Available from:

Coleman-Jensen, A., et al. Household Food Security in the United States in 2017. 2018; Available from:


Protect Your Vision with These Nutrients

Sports nutrition is an exciting field of study fueled by how nutrition can help an athlete perform better and improve overall health. Therefore, when I analyze an athlete’s diet, I’m looking for more than just how much protein, carbohydrate and calories they are eating. I am also comparing their diet to their training program and health. And the more they can tell me, the more I can help.

While many athletes focus on what is seemingly obvious (weight, muscle strength, speed, recovery), they often forget a part of their body that is so incredibly crucial to success – their eyesight. Yet, as I listened to Diane Alexander, PhD speak at the ISSN’s annual meeting last month, it became even more clear to me just how important specific nutrients are for eye health.

Dr. Alexander’s presentation Increased Lutein and Zeaxanthin Intake Correlates with Improved Visual Performance, was jam-packed with information about keeping your eyes health and ready to perform.  Here are some of the summary points:

  • The recommended nutrients for eye health are: zinc, copper, DHA or EPA, and the antioxidants vitamin C, vitamin E, lutein and zeaxanthin (both are carotenoids).
  • Lutein and zeaxanthin are the 2 main antioxidants found in the macula of your eye. The macula absorbs/filters blue light (hazardous rays).
  • Lutein acts like an “internal pair of sunglasses” neutralizing free radicals and reducing exposure to damaging blue light. It seems to reduce one’s risk of age-related macular degeneration and cataracts (it seems like everyone I know over age 60 has had cataract surgery).
  • Lutein and zeaxanthin may improve outdoor vision by absorbing blue light allowing a person to better distinguish between distant targets while decreasing blur (golfers, are you paying attention here?)
  • Lutein and zeaxanthin may also improve photosensitivity (the need to squint when you walk from inside to outside on a bright sunny day). Two studies conducted in healthy people found that 10 mg/day of FloraGlo® brand lutein + 2 mg/day of OPTISHARP® zeaxanthin reduced glare and improved tolerance to light.

How can you find lutein and zeaxanthin in food? First, start by eating the recommended 9-13 servings of fruits and vegetables every day (equivalent to roughly 4-8 mg of lutein/day). And, include leafy green vegetables, corn, eggs (its in the yolk) – the best sources of lutein.

As an athlete you must keep your entire body healthy. A diet rich in fruits and vegetables (and eggs) can help your eyes. If you get enough lutein and zeaxanthin, you should notice less glare, sharper vision and better distinction between objects in dim light. Though these “internal sunglasses” can help, don’t forget external ones.

Good Vision with Nutrition

When talking about nutrition, most of my clients are so focused on calories, carbs, protein, and cutting edge supplements that will make them huge, that they don’t realize the myriad other ways that nutrition can affect their game. Yet there are research and product developments that continually make me realize just how amazing food can be and how what you eat or don’t eat affects your game and career longevity.

One of the most recent supplement developments is Bausch + Lomb’s PreserVision Eye Vitamin and Mineral supplement. Though this product is geared towards people with Age-Related Eye Diseases, there are two important things going on here. 1) everyone will age and our eyes will change in the process and, 2) you can get the ingredients in this supplement, which are important for eye health, in food. In fact, I think athletes absolutely should get critical eye nutrients such as beta carotene, lutein, zeaxanthin and omega 3 fats in their food and do so daily.

Here’s where you’ll find these nutrients for your vision:

beta carotene – egg yolks, sweet potatoes, carrots, kale, spinach, turnip greens, cantaloupe, romaine lettuce, broccoli, winter squash, collard greens.

lutein & zeaxanthin – Brussel sprouts, kale, spinach, egg yolks, collard greens, turnip greens, romaine lettuce, broccoli, zucchini.

omega 3 – wild salmon (less mercury), halibut, herring and mackerel (worried about mercury? click here for a chart on which fish contains the most mercury).

green tea – tea catechins penetrate eye tissue and according to a study in rats, reduce harmful oxidative stress in the eye.

For those people with Age Related Eye Disease, this supplement makes life easy because it delivers a guaranteed amount of these all important eye nutrients to you, daily. For the rest of us who are young and relying on good vision to hit a 90 MPH fastball or see what direction the other team is going in on the court or field, eating a diet filled with those all important nutrients for eye health may help you play better in the short term and prevent macular degeneration and cataracts in the long term.