18/10/2023
Someone asked me, "How much egg per day is too much? I'm asking because of my protein needs. Can one eat too much eggs?"
So I want to talk about how much eggs you need daily to meet up with your Required Daily Intake of protein.
Every thing in life has a limit. When you eat eggs in excess, the ones your body does not need gets stored as fat. This could lead to excessive weight gain.you need to eat according to your current body needs.
You need 0.8g to 1.6g of protein per body weight. Your needs depend on your physical activity and age.
So, if you weigh 72kg and 30 years old and moderately active, you need 58 grams of protein. 1 large egg gives you only 6 grams. So, that means you need 10 peices of egg per day to hit this mark.
But we all know that man cannot live by egg alone. Besides, eating would become boring, right? You need nutrients from other food sources to keep you healthy so its better to diversify your protein intake.
So, a piece of beef (about 70g) gives 18g of protein. If you eat 2 boiled eggs at breakfast, one beef with your lunch and another one at dinner, thats 48g of protein. If eat about a fistful of groundnut or egusi soup, that gives you 18 or 16 grams of protein each. So, you meet and surpass your protein needs. Four pieces of egg gives you 24 grams of protein. If you have that with 2 pieces of beef, you immediately meet and pass your protein needs.
The more you weigh, the more protein you need. When you go beyond age 50, most women and men gradually begin to loss their muscles mass. So people of this age group need more protein.
Be intentional. Incorporate more proteins in your meals; eggs, milk, yoghurt, cheese, meat, soyabeans, beans, nuts such as groundnut, cashew nut, walnuts, bambaranut/okpa, almond nuts and seeds such as egusi, sesame seeds, etc.
Do not depend on only one protein source. Diversify. Food should be enjoyed.
Be careful with your choice of meat. Choose the none fatty cuts for both beef and chicken and extremely reduce/avoid your consumption of processed meats such as sussages.
Have a nutrients question? Send me a message.
