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Whole Grain Pasta Nutrients

A Beginner’s Guide to Eating (and Cooking) Eggs



Bird eggs are often referred to as “nature’s multivitamin” and may be the perfect food. They have 12 grams (g) of protein and 10 g of fat (per 100 g of eggs) and contain more than 10 percent of the recommended daily allowance of several B vitamins as well as traces of calcium, iron, potassium, zinc, manganese, vitamin E and folic acid – pretty much everything a human body needs to function properly.

But beyond the health benefits, there are SO MANY reasons to love eggs. They’re easy to come by and damn cheap (a dozen for less than the price of a Starbucks frappuccino), they stay good in the fridge for a while, and you can turn them into hearty scrambled eggs, spicy shakshukas, poached toasters, and fried egg sammies in minutes .

Do you want to level? Eggs can also turn into vegetable-sprinkled frittata, cheesy quiches, egg salads, benedicts, burritos, and more. And that’s before we dive into egg-like sweets like cakes, cookies, pancakes, waffles, and meringues. Of all the foods in the world, eggs can do almost anything – breakfast, lunch, dinner, dessert, and snacks!

Eggs may look simple on the surface, but a lot happens inside! If you’ve ever cracked an egg and asked yourself, “Is this ornate thing normal?” Then you are not alone. No matter what type of egg you eat (chicken, duck, quail, etc.), each egg is made up of the following parts:

  • Bowl. This hard but slightly porous outer coating protects the inner structures from damage and the outside world.
  • Thin egg white. This is the thin, slightly watery outer part of egg white (egg white is a combination of protein and water).
  • Thick egg whites. This is the high protein protein itself.
  • Chalaza. This tough thing found in raw eggs, the chalaza (also made from protein), binds the yolk of the egg to the shell. It looks disgusting, but very important!
  • Egg yolk. This is the high-cholesterol, yellow center of every bird’s egg, where vitamins and other nutrients are stored.
  • Germinal disc. This is the small, round, white spot on the surface of the yolk that, when fertilized, grows into a baby bird. Don’t worry – this is extremely unlikely with grocery store eggs.
  • Airbag. As it sounds, this is a small pocket of air trapped in the egg. If you are peeling hard-boiled eggs, this space will (usually) help you separate the shell from the whites.

The status quo of bird eggs, the most commonly consumed egg, is without a doubt the chicken egg.

Chickens live in every country in the world (except Vatican City) and can be found on every continent except Antarctica – there are roughly 20 billion chickens strutting and screeching around the world at all times. Given their numbers (and the important nutrients in their bowls), chances are everyone, apart from the world’s lifelong vegans, has eaten a chicken egg at some point.

The USDA recognizes six sizes or weight classes for chicken eggs: Peewee, Small, Medium, Large, Extra Large, and Jumbo. Size is determined by the weight per dozen, not the size or weight of each individual egg. The size of an egg depends on a number of factors, including the age and breed of the chicken. Hens in their prime typically lay medium and large eggs. The USDA also categorizes eggs based on quality.

Your local grocery store is the most likely to come across large, extra large, or sometimes jumbo eggs. Personally, I’ve never seen small chicken eggs for sale (all small eggs at most U.S. grocers are duck or quail eggs – more on that in a moment).

Hence, most of us use large or extra large eggs. (A recipe that calls for “two eggs” probably won’t work as planned with pee, small, or jumbo eggs.)

Since large chicken eggs are the most commonly used in cooking and baking, and because eggs are used in SO MANY different types of recipes, there are some very useful numbers and rules to know. What to do if your recipe calls for large eggs and you only have oversized or jumbo eggs on hand?

Boom – here’s the math:

  • 3 large eggs = 3 medium-sized eggs OR 3 extra-large eggs OR 2 jumbo eggs
  • 4 large eggs = 5 medium-sized eggs OR 4 extra-large eggs OR 3 jumbo eggs
  • 5 large eggs = 6 medium-sized eggs OR 4 extra-large eggs OR 4 jumbo eggs
  • 6 large eggs = 7 medium-sized eggs OR 5 extra-large eggs OR 5 jumbo eggs

Knowing the weight of a large egg white (1 ounce) can be very helpful if, for example, you’re making a protein-based recipe that requires 5 ounces of egg white (that’s the protein from 5 large eggs) or if you or someone you know and love (or socially tolerated), is strongly nutrition-oriented and needs to know how much fat and / or protein is in a dish.

Knowing that egg whites are cooked at a higher temperature (175 ° F / 80 ° C) than egg yolks (158 ° F / 70 ° C) can also help avoid nasty breakfast situations.

Chicken eggs aren’t the only ones offering these treats and benefits. Human beings can safely eat eight kinds of bird eggs. Chicken, duck, quail, goose, turkey, emu, ostrich, and pheasant eggs can all be fried, stirred, or hard-boiled; used in cakes, cookies and pies; or even shaken in a cocktail, though I hope that when you are working with ostrich eggs you are not eating – or drinking – alone.

  • Duck eggs. Duck eggs are about 50 percent larger and weigh more than chicken eggs because of their higher fat content. They’re great for baking – those extra ounces of fat equates to fluffier cakes, richer breads, and more gravity-defying meringues.
  • Quail eggs. These eggs are about half the size of a large hen’s egg and are light beige in color with dark brown spots. Quail eggs are a particularly popular street food product in the Philippines, where dozens of oranges whipped and fried eggs called kwek kwek are sold to passers-by.
  • Turkey eggs. While completely edible, turkey eggs don’t often make it to markets or stores. Adult turkeys are more valuable to farmers, and they need these eggs to hatch into someone’s main course for Thanksgiving.
  • Goose eggs. If you can find a goose egg in the wild or on a menu, it’s about twice the size of a hen’s egg and much denser when cooked due to the thick egg yolks and high protein content. Goose egg yolk is very popular with pasta manufacturers and is attributed to the production of the perfectly structured pasta.
  • Pheasant Eggs. Pheasants lay eggs that are twice the size of quail eggs. These eggs have olive or brown shells and are widely used in egg dishes in the UK
  • Ostrich eggs. Ostrich eggs are the largest edible bird eggs, weighing around 3 pounds each. They have a liquid egg yolk similar to that of chicken eggs, so they can be fried or stirred – if you can open them up.
  • Emu eggs. The deep blue-green color of emu eggs makes them look like something from space, but they are edible. They are lighter than ostrich eggs, but very different inside. Their fat content is so high that when you open them, even raw, you have to wiggle a little to get the sticky inside out of the shell.

Bird eggs in numbers

If you’re feeling really adventurous (or stranded in the woods or the Australian bush), here’s how other types of bird eggs compare to the kitchen gold standard of the large hen’s egg.

Haley Hamilton is a Boston-based bartender and freelance writer with words in EATER; Hustle and bustle; MEL magazine; Catapult magazine; Boston’s alternative weekly DigBoston; and elsewhere.

Whole Grain Pasta Nutrients

Project Zomboid: How to Lose Weight



Project Zomboid has a complex system of weight control and knows how to lose weight is important. Players cannot just consume any food in unlimited quantities and experience no consequences. If this causes your character to become overweight, you will experience a loss in stamina and speed, and your overall vulnerability to damage will increase.

this Instructions for the Zomboid project gives you all the important tips for losing weight. This must be done carefully as you cannot simply starve your character. If you lose too much weight, the consequences will be even worse than being overweight.

How to lose weight in Project Zomboid

Understand weight characteristics

All foods in Project Zomboid have a nutritional value determined by the calories consumed three types of nutrients:

  • carbohydrates
  • proteins
  • lipids

This means that every food you find in the world has those specific properties as well as calories that can only be observed if you have them Nutritional property, available to all players who start the game with the Fitness Instructor profession by default.

Players must ensure that their Weight remains in the range between 70 and 95 kilos. Otherwise, you will be marked in-game with the following traits:

  • overweight: over 105 kilos
  • overweight: over 95 kilos
  • underweight: under 70 kilos
  • Very underweight: under 60 kilos
  • Emaciated: under 50 kilos

Players need to ensure they eat a full range of foods to stay fit, or one of these traits is inevitable. If your weight falls below 35 kilos, you will automatically take damage.

lose weight

Your default weight at the start of the game is 80 kilos if you don’t select any weight-related traits. From then on, it starts to fluctuate depending on food intake. That’s why it’s important to do it regularly Check your weight on the information board, which can be toggled with the “J” key.

Below is a list of the three main ways to lose weight in Project Zomboid, but if you want to focus on one simple thing then try to avoid high calorie foods. You are safe and don’t have to worry about being overweight.

performing physical exercises

If you happened to have gained weight and now you want to lose it, one of the best ways to do that is by doing physical exercises, including:

  • Climb over fences
  • Climbing through window
  • Constantly sprinting
  • avoid sleep

The latter can be used effectively in conjunction with the wakefulness trait, which allows you to sleep 30% less than usual. This property not only promotes weight loss but also increases your productivity.

Choosing the right foods

If you take your time and educate yourself about the nutritional properties of various foods in Project Zomboid, you will never have a problem with weight. But if you become overweight, that The following foods are considered the best for losing weight:

  • radish
  • tomatoes
  • broccoli
  • carrots
  • onions
  • strawberries
  • Berry
  • cherries

These special fruits and vegetables have almost no calories but are very nutritious. They can help you lose weight quickly and give you enough energy to keep going.

Almost all of them can be grown in large quantities with the help of the appropriate seeds. The only vegetables on the list you can’t grow are onions, and the only two fruits are berries and cherries. But you can always find them in the wilderness and in the woods.

However, fruits and vegetables alone will not provide you with sufficient nutrition as they are mostly made up of carbohydrates, while you also need proteins and lipids to function properly. Luckily there are some low-calorie foods high in protein and fat also like:

  • bacon cubes
  • sunfish
  • worms
  • insects

You absolutely need to combine these different types of foods in order for all of your properties to work properly, so keep that in mind.

count calories

Apart from that, losing weight can take a long time. For this reason, it is highly recommended to control your weight from the start by knowing the number of calories in the foods you choose.

The easiest way to count calories in relation to your weight gain is as follows:

  • If you do general physical exercise and sleep no more than 8 hours a night, then you should Gain about 1 pound for every 500 calories and the same amount of proteins and lipids consumed in a day.

For example, if you ate a variety of foods, including carbohydrates, proteins and fats, which combined add up to about 3000 calories, you should gain about ten to six pounds a day.

You can easily fall back to your standard weight by simply consuming fruits and vegetables the next day or two. After that, you can eat more high-calorie foods again.

If you didn’t select the Nutritionist trait when you started the game, you’ll never know how many calories you’ve burned. So just use our cheat sheet below for a complete list of every food in Project Zomboid with their corresponding calorie count.

Project Zomboid Calorie Cheat Sheet

carbohydrate foods


  • Apple: 95
  • Banana: 105
  • Berry: 8-23
  • Cherry: 5
  • Grapes: 62
  • lemon: 17
  • orange: 65
  • Peach: 58
  • Pineapple: 452
  • Strawberries: 4
  • Watermelon: 1355
  • Watermelon piece: 271
  • Watermelon slice: 135.5


  • Avocado: 227
  • Peppers: 30
  • Broccoli: 11
  • Cabbage: 178
  • Carrots: 25
  • Carrots (canned): 10.5
  • Chili (canned): 260
  • Corn: 88
  • Corn (canned): 315
  • Eggplant: 114
  • Leek: 54
  • Lettuce: 54
  • Mushroom: 36-38
  • Onion: 28
  • Peas: 119
  • Peas (canned): 280
  • cucumbers: 5
  • Potato: 70
  • Potatoes (canned): 175
  • Radish: 1
  • Tomato: 14
  • Tomatoes (canned): 90
  • Zucchini: 33


  • Bolognese (Canned): 540
  • Bread: 532
  • Bread dough: 532
  • Bread slices: 137
  • Grain: 2306
  • Can of oats: 1500
  • Instant popcorn: 120
  • Ramen Noodles: 52
  • Noodles: 3360
  • Rice: 2880

protein and lipid foods

lean meat

  • Bacon: 160
  • Pieces of bacon: 10
  • Bacon slices: 40
  • Corned Beef (Canned): 720
  • Dead Mouse: 30
  • Dead Rabbit: 373
  • Dead Rat: 50
  • Dead Squirrel: 161
  • Ham: 1560
  • Ham slice: 260
  • Meat Pie: 380
  • Mutton Chop: 234
  • Pork chop: 150
  • Rabbit meat: 323
  • Small Animal Meat: 161
  • Steak: 220


  • Chicken: 150
  • Dead Bird: 161
  • Small bird meat: 261

fish and seafood

  • Small bait fish: 30
  • bass: 184
  • Catfish: 181
  • Crap: 111
  • Fish fillet: 205
  • Frog Meat: 66
  • Perch: 111
  • Pike: 207
  • Salmon: 270
  • Sardines (canned): 150
  • Sunfish: 11
  • Trout: 219
  • Tuna (canned): 270


nuts and seeds

  • Peanuts: 161
  • Sunflower seeds: 155

legumes and beans

  • Beans (canned): 170
  • Tofu: 30


  • cricket: 20
  • Grasshopper: 25
  • Cockroach: 30
  • Worm: 3

Dairy products (mainly lipids)

  • Butter: 3200
  • Cheese: 113
  • Ice: 1680
  • milk: 110
  • Processed cheese: 170
  • Yoghurt: 30

Confectionery (mainly carbohydrates and lipids)

  • Piece of cake: 70
  • Candy Pack: 500
  • Chips: 720
  • Chocolate: 850
  • Biscuit (Chocolate): 160
  • Corn dog: 180
  • Cake: 305
  • Fried chicken: 260
  • Fries: 203
  • Hot dog: 100
  • Juice box: 60
  • Lollipop: 40
  • Mints: 60
  • Modjeska: 60
  • Pancakes: 210
  • Pizza: 990
  • Orange soda: 400
  • Pie slice: 404
  • Lemonade: 140
  • Raspberry biscuits: 160
  • Sandwich (peanut butter): 250
  • Sandwich (cheese): 135
  • Waffles: 80


  • White wine: 481
  • Red wine: 510
  • Whisky: 1500

herbs, spices and sauces

  • Grape leaves: 73
  • Honey: 660
  • Ketchup: 1480
  • Mustard: 510
  • Marinara: 350
  • Mayonnaise: 3000
  • Peanut Butter: 2660
  • Rose hips: 81
  • Violet: 27

Cooked meals

  • Soup (canned): 125
  • Soup (pot): 125
  • Dog food (canned): 498
  • Soup (Mushroom) (Preserved): 160
  • Oatmeal: 300
  • Cereal bowl: 300
  • TV Dinner: 670
  • Cake batter: 800
  • Cake batter: 800

Related guides

Now you know for sure How to lose weight in Project Zomboid. If you are looking for more Project Zomboid tips and tricks article, then be sure to check out our dedicated hub page.

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Whole Grain Pasta Nutrients

How to eat your way to a better night’s sleep in 2022



The Mediterranean diet

The health benefits have been extensively researched and a Mediterranean diet has been shown to help in all areas of health.

Essentially, it involves high consumption of fruit, vegetables, legumes and grains, moderate consumption of fish, low to moderate consumption of dairy products and low consumption of beef and poultry.

It also means a high ratio of monounsaturated fats to saturated fats; They are found in olive oil, avocados, nuts and seeds.

Essential carbohydrates

Tryptophan has a lot of competition to cross the blood-brain barrier, but including high-carb foods like pasta, potatoes, and rice in your diet can increase its absorption. These foods increase the hormone insulin, which aids in the absorption of tryptophan in several ways.

A combination of tryptophan-rich foods along with carbohydrates can make the perfect dinner. Examples of dinners include turkey stir fry with white rice, salmon with white pasta and pesto, and veggie chili with rice or quinoa.

Ironically, white carbs support tryptophan transfer better than whole grain carbs because they break down faster and release insulin faster.


This is a mineral needed to convert tryptophan into melatonin, the hormone that makes you sleepy, and research published in the journal European Neurology has found that poor sleep, particularly during the REM phase, may be linked to low calcium levels . Make sure you’re getting enough calcium in your diet with milk, yogurt, cheese, tofu, dark green leafy vegetables, beans and legumes, squash, and canned fish.


Magnesium activates the parasympathetic nervous system responsible for relaxation by binding to gamma-aminobutyric acid (GABA) receptors responsible for calming nerve activity. In this way, it can help prepare your body for sleep. Magnesium also regulates melatonin, which controls sleep-wake cycles in the body. Magnesium is found in dark green leafy vegetables, seeds, beans, lentils and legumes, oily fish, whole grains, nuts and avocados.

Vitamin B6

This vitamin is involved in the production of melatonin, the hormone that controls the sleep-wake cycle. Most of us get enough vitamin B6 as it is found in many foods, but it is also easily depleted through stress or excessive alcohol consumption. When planning your sleep diet, make sure you include plenty of foods rich in vitamin B6 to replenish levels, such as legumes and lentils, liver, oily fish, poultry, bananas, soy products, beef, lamb, and pork .

When to eat before bed

It all depends on the lifestyle; how much you eat with meals and what body weight you want to achieve. Eating high-protein, high-fiber foods that fill you up in the evening can be beneficial, as most people go to the kitchen for snacks in the evening. However, some like to eat lighter in the evenings as they prefer not to feel too full when they go to bed.

This article will be updated with the latest information.

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Whole Grain Pasta Nutrients

Kate Middleton diet plan: How exercise helps with ‘slender physique’ – expert claims



After marrying Prince William in 2011, Kate Middleton has been in the public spotlight for over a decade. Ten years, a royal wedding and three royal babies later, the Duchess shares the same enviable physique. Personal trainer Michael Brigo revealed how.

Michael began: “The Duchess of Cambridge, Kate Middleton, has a lean and athletic physique that is most likely to be sculpted through resistance-based fitness training, which primarily focuses on strength training using bodyweight and weights.

“She is also an outdoor person and is known to enjoy running, skiing and tennis. It wouldn’t surprise me if she ran an average of 10km or more.”

Kate is rarely seen shying away from a workout or even a friendly athletic competition.

In fact, US Open champion Emma Raducanu described the Duchess’ forehand during a doubles match as “amazing”.

It seems the Queen will try any physical activity, whether it’s land sailing at St Andrews, archery lessons at The Way Youth Zone in Wolverhampton or Gaelic football with Irish children.

Also, let’s not forget how Duchess Catherine and Prince William met; The now legendary royal couple shared a love of sport at St Andrews University, where Kate was reportedly involved in rowing, swimming, hockey and tennis.

She also received a gold Duke of Edinburgh award in sixth form college, which is by no means a small achievement.

The challenge requires contestants to participate in “anything that requires a sustained level of energy and physical activity” for several months, suggesting the Duchess has always been athletic.

In a press release later shared by the Palace, Kate explained, “While getting my Gold Award was challenging at times, it’s one of my most memorable experiences from my childhood and I couldn’t recommend it more highly.”

One of Kate’s favorite exercises that anyone can try is the plank.

A royal insider reportedly explained: “There are three elements, the ground plank, the side plank and the prone skydiver, all positions that Kate can hold for 45 seconds or more and repeat each at least 10 times.”

As for her diet, Kate fans can rejoice, as Dr. Charlotte Norton, Medical Director of the Slimming Clinic, told that the Duchess’ main secret is simply having a balanced diet.

She explained: “Kate Middleton is very relatable (even down to her diet) and I think that’s one of the reasons the nation loves her.

“She’s known to be an avid cook and doesn’t shy away from pizza, pasta and curries, which we’re probably all fond of.”

READ MORE: Princess Beatrice’s engagement ring is different from Kate & Meghan’s

Those who want the Duchess’ figure would do well to include “protein (meat, fish, dairy, legumes and nuts), carbohydrates (whole grains), lipids (healthy oils), vitamins, minerals and water” in their diet. according to dr Norton.

Her favorite raw food dishes include gazpacho, sushi, ceviche and goji berries.

And while she’s not a vegetarian, the Queen also likes to stick to plant-based foods when she can.

During her and William’s royal tour of India, chef Raghu Deora, who cooked for the couple during their stay at the Taj Mahal Palace, revealed they enjoyed vegetable kebabs and lentil curry. Hi! reported.

Raghu explained, “It’s all vegetarian because I’ve been told that’s what they prefer.”

READ MORE: James Martin on why you should never put eggs in the fridge

dr Norton concluded: “I truly believe Kate’s secret is consistency.

“There hasn’t been a moment in history where she’s had a dramatic change in her appearance, not even post pregnancy, and I think that’s because it’s compatible with diet and exercise.”

However, in preparation for special occasions, the Duchess is reportedly taking extra precautions and following the Dukan Diet, which author Pierre Dukan says is “the real reason the French stay thin.”

To keep her slim ahead of her wedding in 2011, Kate reportedly tried the high-protein, low-carb diet.

This consists of four phases, Attack, Cruise, Consolidation and Stabilization, but ultimately encourages dieters to “eat as much as they want” out of 100 high-protein and plant-based foods.

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