Is 2 eggs a day enough protein?

Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.

getcracking.ca - Does Your Breakfast Have Enough Protein? - Egg Farmers of Ontario

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By Shannon Crocker, MSc, RD, www.shannoncrocker.ca

How can you get long-lasting energy in the morning? Eat eggs for breakfast! One of my favourite breakfasts is rustic whole grain toast topped with arugula, avocado and poached eggs. Not only is it super tasty, but it also gives my body what it needs in the morning – protein! Eggs are packed with protein for hunger-curbing satisfaction, so you can stay energized and skip the mid-morning munchies. In fact, several studies have found that a protein-rich, egg-based breakfast can provide longer-lasting energy and better curb your appetite than a carbohydrate-heavy breakfast (such as a bagel). Eating a protein-rich breakfast, such as one with eggs, can also help you build healthy, strong muscles.

How much protein should you have at breakfast?

Aim for about 20 to 30 grams of protein at breakfast (and about the same at lunch and dinner). Researchers have found that we need that much protein at breakfast to get the muscle-boosting benefits.

So how do you get that much protein?

Start with two eggs! Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites. However you love your eggs—scrambled, fried, hard-cooked, microwaved or poached—eating two at breakfast gets you halfway to your protein goals. Here are two easy ways to enjoy two eggs and get enough protein* at breakfast: Ricotta Toast: Two eggs (12 grams of protein) and fresh tomato slices (1 gram protein) on top of one slice of whole grain, whole wheat toast (4 grams of protein) spread with ¼ cup (60 mL) of creamy ricotta cheese (8 grams of protein) = 25 grams of protein Muffin Tin Frittatas: Two veggie-filled muffin tin frittatas (12 grams of protein) with a side of ½ cup (125 mL) plain Greek yogurt (12 grams of protein) topped with ½ cup (125 mL) of raspberries (1 gram of protein) = 25 grams of protein Tasty Tip: Make a batch of super-tasty, protein-packed Blueberry Fold-over Pancakes on the weekend and refrigerate. On busy weekday mornings, put two in the toaster for a satisfying breakfast. Top with fresh blueberries and enjoy with a small latte or glass of milk. Total protein: about 20 grams.

*Protein amounts from the Canadian Nutrient File, 2015.

Fallaize, R.; Wilson, L.; et al. Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal. Eur J. Nutr 52(4):1353–9, 2013. Ratliff, J.; Leite, J.O.; et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res 30(2):96–103, 2010. Symons, T.B.; Sheffield-Moore, M.; et al. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc 109(9):1582–6, 2009. Leidy, H.J.; Bossingham, M.J.; et al. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr 101(6):798–203, 2009.

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Is prostate fatal?

Deaths from prostate cancer. Prostate cancer is the second leading cause of cancer death in American men, behind only lung cancer. About 1 man in 41 will die of prostate cancer. Prostate cancer can be a serious disease, but most men diagnosed with prostate cancer do not die from it.

cancer.org - Key Statistics for Prostate Cancer

Key Statistics for Prostate Cancer

How common is prostate cancer?

Other than skin cancer, prostate cancer is the most common cancer in American men. The American Cancer Society’s estimates for prostate cancer in the United States for 2023 are:

About 288,300 new cases of prostate cancer

About 34,700 deaths from prostate cancer

Risk of prostate cancer

About 1 man in 8 will be diagnosed with prostate cancer during his lifetime. Prostate cancer is more likely to develop in older men and in non-Hispanic Black men. About 6 cases in 10 are diagnosed in men who are 65 or older, and it is rare in men under 40. The average age of men when they are first diagnosed is about 66.

Deaths from prostate cancer

Prostate cancer is the second leading cause of cancer death in American men, behind only lung cancer. About 1 man in 41 will die of prostate cancer. Prostate cancer can be a serious disease, but most men diagnosed with prostate cancer do not die from it. In fact, more than 3.1 million men in the United States who have been diagnosed with prostate cancer at some point are still alive today.

For statistics related to survival, see Survival Rates for Prostate Cancer.

Visit our Cancer Statistics Center for more key statistics.

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