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I eat two poached eggs every morning...am I getting enough fat?

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2K views 19 replies 10 participants last post by  David3 
#1 ·
I eat two poached eggs every morning. The rest of my diet is skim milk, whole grains, legumes and fruits and vegetables. I don't eat oils, cheese or butter. Am I getting enough fat?
 
#6 ·
Of fat? That's what the OP is asking about. An egg has 5 grams of fat, and fat has 9 calories per gram. That means she's getting only 90 calories a day from fat (if, as she says, the eggs are the only fat she's eating). That's only 5.6% of her calorie intake from fat, assuming she's at the 1600 calories per day required to maintain a 120 pound inactive woman.

IOW, considerably lower than most nutritional guidelines would suggest as healthy.

Of course, there are much healthier sources for fats than eggs.
 
#5 ·
Beautiful Joe

John McDougall and many other plant based doctors (Esselstyn, Ornish, etc.) have written extensively on the subject of fat and how much you need. They say you need very little. If fact, very little is optimal.

They recommend NO animal fats at all, and no vegetable oil. So if the OP eats eggs, she is getting more than she needs according to the plant based doctors in the low fat camp.

Definitely don't take my word for it. All the names I mentioned have books and websites. Anyone can read their arguments and make up your own mind.
 
#7 · (Edited)
Beautiful Joe

John McDougall and many other plant based doctors (Esselstyn, Ornish, etc.) have written extensively on the subject of fat and how much you need. They say you need very little. If fact, very little is optimal.

They recommend NO animal fats at all, and no vegetable oil. So if the OP eats eggs, she is getting more than she needs according to the plant based doctors in the low fat camp.

Definitely don't take my word for it. All the names I mentioned have books and websites. Anyone can read their arguments and make up your own mind.
Hi terra biped,

I am a fan of the plant-based physicians that you mention (McDougall etc.), but their recommendations do not always agree with the recommendations of mainstream vegan / health organizations.

For example, John McDougall incorrectly states that the World Health Organization (WHO) recommends that people obtain 5% of their calories as protein: https://www.drmcdougall.com/misc/2007nl/apr/protein.htm . As you and I discussed in another thread, the WHO actually recommends that people obtain at least 11% of their calories as protein (thread: http://www.veggieboards.com/forum/6...7841-complete-protein-hclf-q.html#post3956481 ).

That's why I rarely cite the recommendations of individual physicians or consultants. Instead, I've found that more accurate information comes with reputable organizations, such as the American Heart Association, the American Diabetes Association, the American Cancer Society, etc.

.
 
#9 ·
whole wheat - have you ever used an app like cronometer.com to determine what percentage of your calories are fat? You might find that useful to get an accurate measure of how much you already consume. The app can also help you make sure you are consuming enough calories to gain weight, if that is your objective.
Avocados, nuts, and full fat soy products are some of my top sources of fat. Do those hurt your stomach?
 
#10 · (Edited)
1 large poached egg contains 4.7 grams of fat: https://www.google.com/?gws_rd=ssl#q=poached+egg+nutrition

You can use this calculator, from the American Heart Association, to receive the AHA's recommended fat intake for you: http://www.heart.org/HEARTORG/Healt...ion/My-Fats-Translator_UCM_428869_Article.jsp

Also, you can use this approach to make sure you're getting enough calories:

1. Use an online calorie-needs estimator to estimate your daily calorie needs: http://www.active.com/fitness/calculators/calories

2. Then, you can use this calorie rule-of-thumb to make sure that you're getting enough calories:

One cup of cooked beans/lentils contains about 230 calories

One cup of cooked grains/pasta contains about 180 calories

One cup of fresh fruit contains 40-100 calories

One cup of non-starchy vegetables contains 5-40 calories

One cup of nuts/seeds contains 650-1000 calories

You can get detailed calorie information from websites like http://www.calorieking.com .

The Vegetarian Society of the UK has an ovo-lacto vegetarian nutrition webpage: https://www.vegsoc.org/eatwellplate

If you are interested in the vegan diet, Mercy For Animals has a well-done guide (see page 13): http://www.mercyforanimals.org/files/VSG.pdf

For detailed nutrition information, you can also use a free nutrition tracking program, like http://www.cronometer.com
 
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#15 ·
I'm no nutrition expert, but I know that you can get healthy pant-based fats from avocados, nuts and seeds. You could also take about a tablespoon a day of flax oil by either swallowing a spoonful or adding it to salad dressings, sauces or smoothies, I think its better when used raw. Flax oil is very good for skin, hair and joints. You can also have dry skin from not drinking enough water.
 
#18 ·
grains are essentially grass seeds, and they have a "germ" if they are whole, so you are getting some fat with the grains. Have you tried seed oils since you are eating whole grains that have oil in them already. These are sesame seed, flax seed, rape seed, poppy seed, sunflower seed, etc. Many of these degrade when cooking so should not be cooked with.
 
#20 ·
Two thumbs up.

.
 
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