Nutritionist reveals the right amount of eggs to eat for breakfast
Quick to prepare, versatile, and high in protein, eggs have become a staple among those seeking a more nutritious diet. But how many eggs can you eat for breakfast without overdoing it? The answer, according to nutritionist Rejane Souza, isn't accurate for everyone—but there are good general recommendations.
"Eating one to two eggs a day is generally safe and healthy for most adults," the professional explains to Metrópoles . "This amount provides a good dose of protein, healthy fats , and several essential nutrients to start the day with energy."
For those who train or have a greater protein demand, two to three eggs can also be included in the diet, as long as they are part of a balanced diet , says the nutritionist at Grupo Mantevida.
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Besides being nutritious, eggs help increase satiety early in the day, which can prevent snacking outside of meal times and help with weight control. According to the expert, eggs are also a source of vitamin D , B12, iron, selenium, and choline, nutrients that play a role in brain, muscle, and immune system function.
How you prepare eggs matters—a lot. According to nutritionist Rejane, boiling or poaching them are healthier options, as they preserve nutrients and avoid excess fat.
"Frying in too much oil can increase the calorie content and oxidize the cholesterol in the yolk, which isn't ideal," warns the expert. "For those who like scrambled eggs, it's worth using a little olive oil or butter to avoid burning them."
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Getty ImagesTo create a complete breakfast, Rejane suggests combining eggs with fiber-rich foods, such as whole-grain bread, vegetables, or fruits.
"A scrambled egg with spinach and tomato alongside a slice of whole-wheat bread, for example, makes for a balanced and long-lasting meal. It's the combination of foods that makes the difference at breakfast, and eggs, when used well, are a great starting point," concludes the nutritionist.
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