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How Many Eggs Are Right For You In A Day?

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How Many Eggs You Eat In A Day | Fab.ng

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.

How Many Eggs You Eat In A Day | Fab.ng

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.

How many eggs can you eat in a day? | Fab.ng

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

How To Cook Spaghetti Squash

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How To Cook Spaghetti Squash | Fab.ng

This recipe is for spaghetti squash with vegetables, feta cheese, and olives. It’s a great option for a side dish or even a vegetarian main course. The spaghetti squash is roasted, and its flesh comes out in long, strand-like pieces, similar to spaghetti noodles.

Feel free to use different vegetables in this recipe, but try to choose ones with different colours to make the dish visually appealing.

You’ll find a detailed ingredient list and step-by-step instructions in the recipe below, but let’s go over the basics:

Spaghetti Squash Ingredients

Here’s a breakdown of the ingredients you’ll need for this spaghetti squash recipe:

  • Main Star: One spaghetti squash is the key ingredient, so make sure to choose a good one!
  • Healthy Fat: Olive oil—we’ll use this to cook the vegetables and add some healthy fats to the dish.
  • Veggie Medley:
    • Onion, chopped to add flavour and texture.
    • Tomatoes, chopped to bring sweetness and acidity.
    • Black olives, sliced for a salty and briny taste.
  • Flavour Boosters:
    • Fresh basil, chopped to add a fresh and fragrant touch.
    • Garlic is minced to add a savoury and aromatic flavour.
  • Creamy Topping: Feta cheese, crumbled on top for a creamy and salty finish.

How to Make Spaghetti Squash

Here are the simple steps involved in making this spaghetti squash recipe:

  1. Roast the Squash: First, we’ll cut the spaghetti squash in half and scoop out the seeds. Then, we’ll brush it with oil and roast it in the oven until it’s tender and cooked through.
  2. Sauté the Veggies: While the squash is roasting, we’ll cook the chopped onion in a pan with some olive oil. Once the onion is softened, we’ll add the minced garlic and chopped tomatoes and cook them together for a few minutes.
  3. Combine and Enjoy: Once the squash is cooked and the vegetables are ready, we’ll scoop out the spaghetti-like strands and add them to the pan with the tomato mixture. We’ll toss everything together to combine the flavours, and then it’s ready to enjoy!

How Long to Cook Spaghetti Squash

Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius) to cook the spaghetti squash. Once the oven is hot, bake the squash halves for about 30 minutes, or until they are tender when pierced with a fork.

Directions

    1. Heat the oven to 350 degrees F (175 degrees C). Put a small amount of grease on a baking sheet.
    2. Put the spaghetti squash with the cut sides facing down on the greased baking sheet. Bake in the heated oven until a knife can be inserted with a little resistance, which takes around 30 minutes. Take the squash out of the oven and let it cool until it’s easy to handle.
      Overhead of a spaghetti squash cut in half and placed cut side down on a baking sheet.
    3. At the same time, warm up some oil in a pan on medium heat. Stir and cook the onion in the oil until it becomes soft. Then, add the garlic and continue to cook and stir until it smells nice, for about 2 to 3 minutes. After that, put in the tomatoes and cook them until they are heated through.

      Overehead of tomatoes, onions, and garlic cooking in a skillet.
    4. Take a big spoon and remove the stringy pulp from the squash. Put the stringy pulp in a medium-sized bowl.

      Overhead of two spaghetti squash halves being scooped out with a spoon on a baking sheet.
    5. Mix the cooked onion-tomato mixture, feta cheese, olives, and basil by tossing them gently until they are well combined.

      Overhead of spaghetti squash pulp being tossed with a tomato mixture, feta cheese, olives, and basil in a bowl.
    6. Serve the dish while it is still warm and enjoy its delicious flavours.

      high angle looking at a bowl with spaghetti squash, tomatoes and black olives

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FOOD

3 Foods You Must Avoid To Burn Belly Fat

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3 Foods You Must Avoid To Burn Belly Fat

We all know that belly fat isn’t just a matter of looks; it’s a concern for our health too. While eating right and staying active are key to trimming down, sometimes certain foods can actually work against you in your belly-busting journey.

This article highlights three specific foods, both solid and liquid, that you might want to keep off your plate (and out of your cup) if your goal is to melt away belly fat.

Read on to discover which foods might be secretly sabotaging your efforts and learn about healthier alternatives you can choose instead.

Turns out those yummy snacks, sugary cereals, and quick meals you grab on the go might be doing your belly fat a disservice. These processed foods are loaded with unhealthy fats, sugars, and artificial additives that can pile on the pounds around your middle.

3 Foods You Must Avoid To Burn Belly Fat | Fab.ng

Plus, they’re often low in the good stuff like vitamins, fibre, and antioxidants, which can leave you feeling hungry and reaching for more.

But there’s good news! Swap those processed picks for fresh, whole foods like fruits, veggies, lean proteins, and whole grains. These are packed with nutrients, fibre, and even antioxidants that can help you shed pounds and shrink your belly fat in the long run.

So ditch the processed junk and fuel your body with real, wholesome goodness—your waistline will thank you.

Soda, juices, energy drinks, and even fancy coffee creations loaded with sugar are hiding a secret enemy: belly fat. These drinks are packed with “empty calories” that offer your body no real nutrition, just pure sugar.

3 Foods You Must Avoid To Burn Belly Fat | Fab.ng

This sugar, especially fructose, gets turned into fat by your liver, adding to your midsection woes. Plus, sugary drinks can spike your blood sugar, leaving you feeling hungry and craving even more unhealthy stuff.

So, what should I drink instead? Water is your best friend! It’s calorie-free and keeps you hydrated. Herbal teas can add some flavour and warmth, and you can even jazz up water with fresh fruits and herbs for a fun twist.

These alternatives are guilt-free, help control cravings, and keep you feeling your best from the inside out. Swapping sugary drinks for healthier options is an easy step towards a flatter tummy and a happier you.

Ever feel like your belly fat has a mind of its own? Refined carbs can actually make it harder to say goodbye to that unwanted extra padding.

Refined Carbs | Fab.ng

White bread, pasta, and pastries are like sugar bombs for your body. They spike your blood sugar, making you crave more and store fat, especially around your middle. Plus, they leave you feeling hungry soon after.

Swap the refined carbs for whole grains like brown rice, quinoa, oats, and whole wheat bread. These are packed with fibre and nutrients, keeping you fuller longer and helping your body digest slowly, preventing blood sugar spikes.

Water should be your best friend. It’s calorie-free and keeps you hydrated. Herbal teas and infused water with fruits and herbs add flavour without the sugar crash.

Keep in mind that small changes add up. By going for healthier picks, you’re not just helping your waistline; you’re giving your whole body a boost.

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FOOD

Make The Best Stir-fry Noodles With This Recipe

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How To Make The Best Stir-fry Noodles | Fab.ng

Do you ever get a sudden craving for something delicious, packed with flavour, and ready in a flash? Well, get ready to ditch those instant noodles because we’re about to create the ultimate stir-fry noodles dish.

This recipe will become your go-to hero, whether you’re battling late-night hunger pangs or whipping up a satisfying weekend dinner. So buckle up your taste buds and let’s dive into the world of quick and flavorful stir-frying.

Ingredients for stir-fry noodles

  • Noodles: Grab 200g of your favourite kind, whether it’s rice noodles, ramen, or something entirely else.
  • Veggies: Slice up a bell pepper, julienne two carrots, and chop a handful of spring onions for some freshness.
  • Protein: 200g of chicken breast, sliced into thin strips, will be our main star. But feel free to swap it for tofu, shrimp, or whatever your taste buds desire!
  • Flavour bomb: Mix 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, and 1 teaspoon of sesame oil for a delicious base.
  • Aromatic duo: Mince up 2 cloves of garlic and a 1-inch piece of ginger to add some real depth of flavour.
  • Spice it up (optional): If you like things hot, throw in some chilli flakes to your liking.
  • Finishing touches (optional): For a bit of extra flair, chop some more spring onions or sprinkle on some sesame seeds before serving.

Now that you have everything prepped…

How To Make The Best Stir-fry Noodles | Fab.ng

Stir-fry noodles in 8 easy steps:

Transform your kitchen into a sizzling haven with this flavour-packed stir-fry noodle recipe. It’s quick enough to conquer weeknight cravings yet impressive enough to grace your weekend table. Let’s get deeper into this culinary adventure, step by step:

  1. Noodle prep: Follow those package instructions and boil your noodles to perfection. Drain them and set them aside, ready to join the party later.
  2. Veggies chop: Unleash your inner chef and transform your bell peppers into vibrant slices and carrots into thin matchsticks. Don’t forget to slice your chosen protein (chicken, tofu, or your adventurous pick) into thin strips; they’ll cook up beautifully.
  3. Flavour foundation: Heat some oil in your pan or wok, creating a stage for culinary magic. Toss in the minced garlic and ginger, and their aroma soon becomes an irresistible invitation. Sauté them until golden and fragrant, awakening their secret flavours.
  4. Protein power: Add your chicken strips or tofu to the pan, stirring with gusto until they’re perfectly cooked through. Imagine the chicken achieving a beautiful golden tan while the tofu basks in its savoury warmth.
  5. Veggie fiesta: Toss in the sliced bell peppers and julienned carrots, letting them stir-fry until tender yet retaining a satisfying snap. Picture the bell peppers releasing their sweetness, while the carrots add a delightful textural contrast.
  6. Noodle reunion: Add the noodles to the pan, along with the soy sauce, oyster sauce, and sesame oil. Stir-fry, ensuring every noodle gets coated in the delicious sauce and mingles harmoniously with the veggies and protein.
  7. Spice things up (optional): Feeling adventurous? Sprinkle in some chilli flakes, adjusting the amount to your personal preference.
  8. Grand finale: One last stir to ensure everything is perfectly heated and beautifully combined. Now, taste your dish and adjust the seasoning if needed.

Plate up your food, and don’t forget the finishing touches. Garnish with chopped spring onions or a sprinkle of sesame seeds for an extra layer of visual and textural delight.

Now, sit back and savour each delicious bite. Keep in mind that cooking is fun, so experiment, adjust to your taste, and enjoy the journey!

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