(BPT) - Are you following a gluten-free, keto, paleo, vegetarian, Whole 30 or other special diet? The problem with sticking to a diet is that it can feel restricting, because you're only allowed to eat certain foods, and that can get boring fast.

Fortunately, Registered Dietitian and Nutritionist Dawn Jackson Blatner has a few expert tips to help you succeed with any diet routine:

• Keep it convenient. Focus on foods that are easy to prepare.
• Keep it fun. Focus on foods that you actually enjoy eating.
• Keep it varied. Focus on foods that are versatile and can be used lots of ways.

There's one ingredient that food lovers can count on while dieting that is incredibly easy to make, versatile and delicious: eggs. Eggs are packed with protein and essential vitamins and nutrients, perfect to keep dieters energized and feeling full throughout the day. For a quick meal that fits most specialty diet plans and can be eaten any time of day, try scrambling peppers, mushrooms and eggs in a pan and top with fresh avocado.

When buying ingredients at the grocery store, remember that not all eggs are created equal. Look for Eggland’s Best eggs with the bright red EB stamp on each egg, as they have superior nutrition compared to ordinary eggs. In fact, Eggland’s Best eggs provide 10 times more vitamin E than ordinary eggs, which is an important nutrient for maintaining the immune system. Plus, they have 25 percent less saturated fat, more than double the omega-3s and vitamin B12 and six times more vitamin D.

Why are EB eggs so much more nutritious than regular eggs? The additional nutrients are thanks to a proprietary all-vegetarian hen feed that contains healthy grains, canola oil and a wholesome supplement of rice bran, alfalfa, sea kelp and vitamin E.

Whether hard-boiled, poached, scrambled or mixed into a favorite recipe, Eggland’s Best eggs are easy to use in dishes and customize to your tastes. If you’re looking for recipe inspiration, try this tasty Garden Frittata recipe:

Garden Frittata

Fresh vegetables mixed with eggs and cheese make for the perfect meal. Note: This recipe adheres to the rules of many specialty diets, including vegetarian, keto and gluten-free.

Ingredients:

4 Eggland's Best Eggs (large), beaten
2 tablespoons butter
1 teaspoon finely chopped fresh garlic
1/2 cup chopped onion
1 cup chopped fresh spinach
1/4 teaspoon salt
1 tablespoon chopped fresh basil leaves
1/3 cup shredded Parmesan cheese
1/4 cup chopped cherry tomatoes

Directions:

Melt butter in 10-inch skillet until sizzling; add garlic and onions.
Cook over medium heat, stirring occasionally, 4-5 minutes or until onions are translucent.
Add spinach, saute 2-3 minutes or until spinach is wilted.
Whisk eggs and salt together in bowl.
Add eggs to vegetable mixture in pan; sprinkle with basil.
Cover; continue cooking 4-6 minutes or until center is almost set.
Sprinkle with cheese. Cover; remove from heat. Let stand 2-3 minutes or until cheese is melted.
Cut into wedges. Garnish with chopped tomatoes.

For more nutritious recipes, visit www.egglandsbest.com.

(BPT) - You know protein is essential to a balanced diet and maintaining energy and many products are now boasting protein content, but do you know what foods are healthful high sources of protein? And do you know how much protein you really need?

How much protein do you need?

With 18 grams of protein per serving, beef is high in protein, easy to prepare and can support a healthy diet. However, only 62% of American beef consumers consider ground beef to be high in protein and just 70% of them consider beef cuts to be high in protein, according to a recent consumer study conducted by Cargill.

The U.S. Department of Agriculture’s (USDA) MyPlate site outlines the amount of protein in various sources. Common portions of beef, such as a small steak or lean hamburger, have more protein than most other options in the food group, like pork, chicken, nuts, seeds, beans and peas.

According to the USDA Dietary Reference, people should be consuming about 0.4 grams of protein per pound of body weight as part of a balanced diet. So, someone who weighs 150 pounds needs 60 grams of protein each day.

Why is it important to achieve a substantial daily consumption of protein? Protein helps repair cells, boosts energy and keeps us satiated longer. It sustains you through a long work day, boosts your stamina for exercise and ensures you don’t get hungry again soon after eating a meal.

People are also increasingly interested in consuming more healthy fats with their protein. Beef is packed with Omega-3 healthy fats that help prevent the risk of heart disease and other chronic diseases. In addition to the nutritional value and protein content, this cost-effective option delivers flavor, convenience and cooking versatility.

How to choose the right beef

Even consumers who regularly buy beef struggle with selecting the best cuts for their purpose, and many of them lack an understanding of how to use the USDA grading system as a guide when purchasing beef.

At the grocery store, consumers should look for the USDA grades on packaging. Choosing USDA Select grade beef offers a leaner protein source with slight amounts of fat and marbling. For a high-quality cut of meat for a special occasion, a Prime cut of beef offers abundant marbling and flavor, but it is not considered lean. The Choice grade of beef offers moderate marbling and flavor and is a little less lean than Select cuts.

When choosing ground beef, each cut is an excellent source or protein and is similar in flavor and tenderness, but varies in fat content:

• Ground beef — 73% lean, 27% fat
• Ground chuck — 80% lean, 20% fat
• Ground sirloin — 85% lean, 15% fat
• Ground round — 90% lean, 10% fat

Among the five food groups, protein provides consumers with nutritional benefits and the affordability of beef makes it a clear-cut selection as part of a balanced diet.