FOOD
How Many Eggs Are Right For You In A Day?
Published
8 months agoon
Eggs are often praised as nutritional, containing high-quality protein, essential vitamins, and minerals. However, concerns about cholesterol have led to some confusion about how many eggs are healthy to eat. While eggs deliver valuable nutrients, understanding the concept of moderation is key to incorporating them into a balanced diet.
While some previous dietary guidelines restricted egg consumption due to cholesterol concerns, recent research suggests a more nuanced approach. The body naturally produces cholesterol, and dietary cholesterol from eggs may not have a significant impact on heart health for most healthy individuals.
However, moderation remains important. While eggs offer numerous benefits, they also contain calories and saturated fat. Overconsumption can contribute to an unhealthy diet, potentially impacting cholesterol levels and overall health.
So, how many eggs are considered moderate? While individual needs may vary, most healthy adults can safely enjoy around one to two eggs per day as part of a balanced diet. This allows you to reap the nutritional benefits of eggs without potentially exceeding the recommended limits for saturated fat and cholesterol.
Remember, a healthy diet focuses on variety and balance. Include eggs alongside other sources of protein, healthy fats, and essential vitamins and minerals to ensure your body receives the nutrients it needs to thrive.
Cholesterol concerns
While eggs offer a wealth of nutrients, concerns about cholesterol sometimes lead to confusion about healthy consumption. One large egg indeed contains about 186 mg of cholesterol, primarily found in the yolk. However, it’s important to understand the evolving science around dietary cholesterol and its impact on individual health.
Recent research suggests that dietary cholesterol, like that found in eggs, may have less impact on blood cholesterol levels than previously believed. This positive news means that enjoying eggs as part of a balanced diet is generally safe for most healthy individuals.
However, there are some important nuances to consider. Individuals with pre-existing health conditions, particularly diabetes or heart disease, may need to be more mindful of their egg intake.
Ultimately, when it comes to eggs and cholesterol, consider individual health factors and consult a healthcare professional for personalised guidance. Listen to your body, embrace moderation, and enjoy eggs as part of a balanced and nutritious diet!
Balanced diet benefits
Eggs deliver a protein punch along with key vitamins and minerals. They’re convenient and affordable, making them a popular breakfast staple. But while eggs deserve a place on your plate, remember: variety is the spice of life, especially when it comes to protein sources.
Relying solely on eggs for your protein needs means missing out on the benefits other options offer. Lean meats, for example, are rich in iron, which is important for healthy red blood cells. Fish provides omega-3 fatty acids, which are important for brain and heart health. Legumes, like beans and lentils, are packed with fibre, which aids digestion and promotes satiety. These are just a few examples of the unique nutritional contributions each protein source brings to the table.
Think of your diet as an artist’s palette. Eggs can be a shining yellow, but to create a masterpiece, you need a spectrum of colours. Including a variety of protein sources paints a more complete picture of health on your plate. Each addition brings distinct nutrients and flavours, creating a more satisfying and nourishing body.
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Calorie caution
While eggs might seem like a harmless breakfast staple, their seemingly low-calorie count (around 70 per large egg) can be deceiving. Indulging in multiple eggs each day can unwittingly contribute to a significant calorie surplus, especially if you’re mindful of your weight but not actively adjusting other parts of your diet to compensate.
Imagine enjoying two scrambled eggs with toast for breakfast, followed by a hard-boiled egg as a mid-morning snack. Before you know it, you’ve already racked up almost 200 calories just from eggs alone. This hidden calorie creep can easily derail your weight management goals if not taken into account.
Remember, moderation is key! Enjoy eggs as part of a balanced diet, and be mindful of portion sizes, especially if weight management is a goal. By making informed choices and embracing a variety of protein sources, you can fuel your body for optimal health without sacrificing taste or satisfaction.
Saturated fat and heart health
While they are packed with protein and vitamins, they also contain saturated fat—around 1.6 grams per large egg. This amount might seem small, but indulging in multiple eggs daily can add up quickly, potentially exceeding recommended limits and impacting heart health in the long run.
So, how many eggs are just right? Unfortunately, there’s no one-size-fits-all answer. The magic number depends on several factors:
- Your overall diet: Are you already incorporating other sources of saturated fat, like red meat or dairy? If so, moderation with eggs becomes even more important.
- Your health: Do you have pre-existing conditions like high cholesterol or heart disease? If yes, consulting a healthcare professional for personalised guidance is crucial.
- Your individual needs: Are you actively managing your weight or have specific nutritional goals? Channelling your egg intake to fit your unique needs is key.
For many, one egg per day can comfortably fit into a balanced diet without exceeding recommended limits. This allows you to reap the benefits of eggs without compromising your health.
However, remember:
- Moderation is key. While they are nutritious, don’t rely on them solely for protein. Explore other options, like lean meats, fish, and legumes, for a wider range of nutrients.
- Listen to your body. Pay attention to how you feel after consuming eggs. If you experience discomfort or have concerns, adjust your intake accordingly.
- Seek professional guidance if needed. Talk to a healthcare professional for personalised advice based on your unique health situation and goals.
Ultimately, cracking the code to healthy egg consumption lies in understanding your individual needs and practising moderation.
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FOOD
Are You A Busy Nigerian? Here’s How To Plan Your Meals!
Published
5 days agoon
September 29, 2024Adulting in Nigeria presents numerous challenges, akin to juggling a dozen eggs. Eating well without depleting your finances on takeout adds another layer of complexity to this balancing act. Learning how to plan meals effectively becomes crucial in this chaotic environment.
Navigating through Nigeria’s notorious traffic, enduring long work hours, and attending weekend events leave little time for meal preparation.
Many busy Nigerian adults find themselves wondering how to plan meals amidst their hectic schedules. This time crunch often leads to relying on quick but potentially unhealthy food options.
However, there’s no need to despair. This practical, stress-free guide will teach you how to plan meals as a busy Nigerian adult. By following these strategies, you can maintain a nutritious diet, save money, and reduce your dependence on frequent takeout orders.
Moreover, this guide offers easy-to-follow Nigerian meal plans, providing you with a solid starting point for your meal-planning journey.
The Power of Meal Prep
I get it—meal prep might sound like a trendy term tossed around by fitness gurus. But trust me, it’s a game-changer. Instead of cooking every day, meal prepping allows you to cook in bulk, store it in your fridge, and enjoy ready-made meals all week long. You can knock this out on a Saturday or Sunday when you’re less busy, and it saves you time and stress during the workweek.
The key to how to plan meals effectively is to keep it simple. Nigerian staples like jollof rice, fried rice, stews, and soups such as Egusi, Ogbono, and Efo Riro freeze well and can be reheated during the week.
You’ll just need to make fresh sides like rice, swallow, or even yam or plantain. This approach works perfectly if you’re looking for practical Nigerian meal plans that keep you full and satisfied.
Be sure to store your meals in portioned containers to avoid overeating and make each meal convenient to grab and go.
Quick and Simple Meal Ideas
After a long day, the last thing you want is a complicated meal. Simplicity is key when learning how to plan meals that fit into your schedule. Focus on recipes that take just 20-30 minutes to prepare. For example:
- Spaghetti with stir-fried veggies and chicken or beef.
- Boiled yam or plantain with egg sauce.
- Noodles with extras like vegetables, shrimp, or eggs to make it more substantial.
Always keep a stash of quick proteins like sardines, eggs, and chicken sausages in your kitchen. They’re easy to cook and lifesavers when you’re in a pinch for time.
Get Creative with Leftovers
Leftovers are your secret weapon when figuring out how to plan meals that last. Yesterday’s stew can be turned into today’s spaghetti sauce. Leftover rice? Quickly transform it into fried rice or jollof. The ability to remix your meals adds variety and reduces waste.
Here are some leftover hacks:
- Turn leftover boiled yam into yam pottage by adding a few simple ingredients.
- Use extra chicken to make wraps or a stir-fry.
- Extra stew? Serve it with boiled potatoes, yam, or even pasta.
Craft a Weekly Meal Plan
To avoid the nightly dilemma of “What should I eat?” take the time to plan your meals for the week. One of the most effective strategies for how to plan meals is to build a weekly menu.
Set aside a few minutes to map out what you’ll have for breakfast, lunch, and dinner each day. When you do your grocery shopping, you’ll know exactly what you need, reducing stress and impulse buying.
Sample weekly meal plan:
- Monday: Breakfast: Oats with bananas | Lunch: Fried rice with chicken | Dinner: Boiled yam with egg sauce
- Tuesday: Breakfast: Bread and eggs | Lunch: Jollof rice | Dinner: Spaghetti with veggies
- Wednesday: Breakfast: Pancakes | Lunch: Eba with Egusi soup | Dinner: Stir-fry noodles
Stick to your go-to meals. Creating a Nigerian meal plan in advance makes it easier to avoid expensive takeout and ensures you stay on track with home-cooked food.
Shop Smarter, Not Harder
Once your weekly menu is set, hit the market or your favourite store with a list. Sticking to your shopping list ensures you buy only what you need, saving you both time and money.
Buying veggies, grains, and proteins in bulk also simplifies how to plan meals for the week. If you’re short on time, use online grocery delivery services to have everything delivered to your door.
Buy meats like chicken and beef in bulk, and freeze them in small portions to avoid spoilage and eliminate the need to shop for meat every time you cook.
Keep Healthy Snacks on Hand
Sometimes, you’re too busy to sit down for a proper meal. This is where healthy snacks come in. Stock up on quick snacks like fruits, groundnuts, puff-puff mix (no judgment!), or yoghurt to keep hunger at bay until your next meal.
Snack ideas:
- Boiled groundnuts or puff-puff
- Fresh fruits like bananas, apples, or oranges
- Small packs of chin-chin or kuli-kuli
Cook Smart, Save Time, Eat Well
Planning meals as a busy Nigerian doesn’t have to be stressful. By mastering how to plan meals through meal prep, embracing simple recipes, and reusing leftovers, you’ll save time, eat healthier, and resist the temptation of ordering takeout.
So get into the kitchen, cook smart, and enjoy the peace of mind that comes with having your meals sorted for the week ahead. Whether you’re sticking to Nigerian meal plans or improvising with quick recipes, learning how to plan meals will save you time and money while keeping things stress-free.
Ready to start planning meals like a pro? Visit the Food section on Fab.ng for more meal tips.
Foods for weight loss often include lean proteins and legumes, which provide essential nutrients while helping you feel fuller for longer. These foods for weight loss not only support your body’s functions but also contribute to a sense of satiety, potentially reducing overall calorie intake.
While weight loss isn’t a universal solution for health issues and isn’t necessary for everyone, you might consider it as a path to feeling your healthiest. However, you must approach weight loss thoughtfully and responsibly.
Always consult with a healthcare professional before implementing major dietary or lifestyle changes. They can provide personalized advice and ensure that your weight loss journey aligns with your individual health needs and goals.
If you’ve decided to go on a weight loss journey, certain foods can be particularly beneficial. We’ve identified 6 specific foods for weight loss that may support your efforts effectively.
These foods typically offer a high nutritional value while being relatively low in calories, making them excellent choices for those looking to shed pounds healthily.
When you incorporate these foods into a balanced diet and combine them with regular physical activity, you will create a sustainable approach to weight management that supports your overall well-being.
What foods help weight loss?
Eating fruits and vegetables can significantly aid weight loss efforts. These foods pack high amounts of fibre while containing relatively few calories. You can reduce your overall calorie intake without feeling deprived by replacing higher-calorie snacks with fruits and vegetables.
Health experts generally recommend aiming for a weight loss rate of about 1–2 pounds per week. This pace allows your body to adjust gradually and sustainably.
Losing weight at this rate typically ensures that you’re shedding fat rather than muscle mass or water weight. It also gives you time to develop and maintain healthier eating habits and lifestyle changes, increasing the likelihood of long-term success.
Remember, while fruits and vegetables play a crucial role in a balanced diet, combining their consumption with regular physical activity and overall calorie awareness yields the best results for weight loss. This approach helps you shed pounds and also improves your overall health and well-being.
What foods burn more belly fat?
A 2022 study involving 260 men and 200 women with type 2 diabetes found that following a high-fibre diet can help reduce body fat. Foods rich in fibre, such as chia seeds, whole grains, cruciferous vegetables, and legumes, were particularly beneficial in promoting fat loss.
However, no single food alone can trigger fat-burning in the body. The key to encouraging fat loss is consistently consuming fewer calories than your body needs, creating a calorie deficit that prompts fat burning.
What food burns the most weight?
High-protein foods are highly effective for weight loss. Lean meats, fish, legumes, and dairy products provide excellent sources of protein. However, to shed pounds, it’s essential to eat fewer calories than your body burns.
Many nutritious foods can help you achieve or maintain a healthy weight. These include whole foods like fish, lean meats, vegetables, fruits, nuts, seeds, and legumes.
FOOD
10 Restaurants In Lagos Mainland Where 10k Is More Than Enough
Published
3 weeks agoon
September 15, 2024While Lagos boasts many dining options, many individuals find it challenging to discover restaurants that offer satisfying meals at affordable prices. If you’re a food enthusiast who enjoys dining out but is currently constrained by budget, fear not.
We’ve curated a list of 10 affordable restaurants on Lagos Mainland where 10,000 Naira will be more than enough for a delightful culinary experience. So, sit back, relax, and savour delicious meals without breaking the bank.
10 Affordable Restaurants in Lagos Mainland
Finding affordable dining options in Lagos Mainland can be tricky, but many spots offer delicious meals for a reasonable price. Whether you’re a student, worker, or visitor, these restaurants provide satisfying dishes that won’t break the bank. Here are 10 great restaurants where ₦10,000 is more than enough to enjoy a fulfilling meal.
1. The Place Restaurant
The Place is popular for its variety of local and continental dishes. With branches in Ikeja and Surulere, this spot offers tasty meals like rice, chicken, and snacks. You can enjoy a filling plate for under ₦3,000, leaving room for drinks and dessert. Their portions are generous, and the environment is lively.
2. Ofada Boy
Located in Surulere, Ofada Boy specializes in the Nigerian classic, Ofada rice. The meals are flavorful and served with assorted meats, plantains, and pepper sauce. For less than ₦5,000, you can have a satisfying meal. The ambience is traditional, with a rustic setting that makes you feel at home.
3. Iya Eba
If you crave local Nigerian dishes, Iya Eba is a great choice. Situated in Yaba, this spot is known for its amala, eba, pounded yam, and a wide variety of soups. A full meal with a side of meat or fish costs about ₦2,000. The food is served fresh, and the atmosphere is relaxed, making it ideal for a quick lunch or dinner.
4. White House
White House, located in Sabo, Yaba, offers an authentic Nigerian dining experience. Known for their jollof rice, fried rice, and efo riro, this spot provides delicious meals at affordable prices. You can get a plate of rice with protein for as low as ₦1,500. The portions are decent, and the service is fast, making it a go-to spot for students and workers in the area.
5. Tantalizers
Tantalizers is a well-known fast-food chain with branches across Lagos. Their Ikeja branch offers a variety of snacks, pastries, and meals, including fried rice, chicken, and salads. With ₦10,000, you can easily have a complete meal, including drinks and dessert. The food is prepared quickly, and the environment is neat and welcoming.
6. Amala Shitta
Amala Shitta, located in Surulere, is famous for its rich local dishes. They serve steaming plates of amala, gbegiri, and ewedu, paired with delicious meats or fish. A full meal here costs between ₦1,500 and ₦3,000, leaving you with enough to spare for drinks. The restaurant is known for its quick service, and the food is consistently tasty.
7. University of Suya
If you love grilled meat, the University of Suya in Ikeja is a must-visit. This spot serves a variety of spicy suya (grilled meat) with onions and pepper sauce. A large portion of suya with sides costs around ₦3,000, making it a perfect stop for an affordable and filling dinner. The environment is casual, and the food is prepared in front of you, ensuring freshness.
8. Mama Cass
Mama Cass is a fast-food chain known for its affordable and tasty meals. The Ikeja branch offers a wide range of Nigerian dishes, including rice, beans, and soups. A meal with meat or fish costs around ₦2,500, leaving room in your budget for drinks or snacks. The setting is family-friendly, and the staff is always ready to assist.
9. Lungu
Located in Ikeja, Lungu is a cosy restaurant offering a mix of Nigerian and continental dishes. Their menu features jollof rice, grilled chicken, and pasta dishes at reasonable prices. For under ₦5,000, you can enjoy a full-course meal with drinks. The restaurant has a relaxed ambience, making it perfect for casual dining or a quiet hangout with friends.
10. Calabar Kitchen
If you’re a fan of traditional Calabar cuisine, Calabar Kitchen in Surulere is a great spot to visit. Their menu features dishes like afang soup, edikang ikong, and white rice served with a variety of proteins. A complete meal costs between ₦2,000 and ₦4,000, making it affordable and delicious. The environment is simple, and the service is quick.
Tips for Visiting Affordable Restaurants in Lagos
- Plan your visit: Lunch hours often offer better deals than dinner time.
- Explore combo meals: Many restaurants offer combo meals that provide great value.
- Check for promotions: Follow these restaurants on social media for special offers.
- Consider sharing: Some portions are generous enough to share, stretching your budget further.
- Don’t forget drinks: Factor in the cost of drinks when planning your meal.
The Lagos Mainland Food Scene
Lagos Mainland’s food scene is diverse and exciting. It caters to all tastes and budgets. These restaurants prove that good food doesn’t have to break the bank.
- Local flavours: Many of these eateries specialize in Nigerian cuisine. They offer a chance to savour authentic local flavours.
- Fast food options: For those on the go, fast food chains like Chicken Republic and Mr. Bigg’s provide quick, affordable meals.
- Variety is key: From grilled fish to fried chicken, the options are endless. You’re sure to find something that suits your palate.
- Ambience Matters: While focusing on affordability, many of these restaurants also offer pleasant dining environments.
Conclusion
Lagos Mainland is a food lover’s paradise on a budget. These 10 restaurants offer affordable delicious meals that won’t empty your wallet. From local delicacies to international favourites, there’s something for everyone.
Remember, prices may vary slightly depending on location and current economic conditions. However, these establishments consistently offer great value for money. So next time you’re in Lagos Mainland with 10k in your pocket, you know where to go for a satisfying meal.
Whether you’re a local looking for new dining spots or a visitor exploring Lagos cuisine, these restaurants won’t disappoint. They prove that in Lagos, good food doesn’t have to come with a hefty price tag. Enjoy your culinary adventure through Lagos Mainland!
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