Our Food & Nutrition Philosophy

EatingWell recipes are as good for you as they are delicious. Our recipes start with healthy ingredients—mainly nutrient-rich, minimally processed whole foods. But we’re just as happy to embrace a tasty, healthy convenience product when we’re in a pinch for time.

All EatingWell recipes are analyzed for their nutrient content and are consistent with nutrition parameters set by EatingWell's team of registered dietitian nutritionists. 

A dietitian reviews all recipe analyses as well as other published nutrition content.

How We Test Our Recipes

Each of our recipes is thoroughly tested in the EatingWell Test Kitchen. We create healthy, delicious recipes that are easy for anyone to cook at home.

• Each recipe is tested by multiple people.
• Testers shop major supermarkets to research availability of ingredients.
• Testers measure active and total time to prepare each recipe.
• A Registered Dietitian reviews each recipe to ensure that the recipe is not only delicious, but fits within our nutrition guidelines as well.

Nutrition Analysis

EatingWell conducts a complete nutritional analysis of all recipes using Food Processor® SQL software (ESHA Research), which uses USDA nutrition data.

The nutrient content published for EatingWell recipes is similar to what is included on the Nutrition Facts panels of packaged foods. The following information is included: calories, total fat, saturated fat, cholesterol, carbohydrates, total sugars, added sugars, protein, fiber, sodium and potassium. The nutrient content published on EatingWell.com includes these values, plus phosphorus, monounsaturated fat and Carbohydrate Servings (also known as Carbohydrate Choices). 

Analyses are given in whole numbers. Nutrient values less than 0.5 are rounded down to 0; 0.5 to 0.9 are rounded up to 1.

How We Analyze

Trans fat: We do not include trans fat content in our published analyses because it would almost always be zero. 

Salt: Occasionally a recipe will call for a "pinch" of salt or salt "to taste"; in these cases we analyze the recipe with 1/16 teaspoon or 1/8 teaspoon of salt, respectively. Recipes are tested with iodized table salt unless otherwise indicated. Kosher or sea salt is called for when the recipe will benefit from the unique texture or flavor. We assume that rinsing reduces the sodium in canned ingredients, such as beans, capers, artichokes and roasted red peppers, by 35%.

Butter, brines, breadings and marinades: Butter is analyzed as unsalted unless salted is specified. We do not include trimmings, breadings, brines or marinades that are not used or absorbed; we have a proprietary protocol for determining sodium and sugar absorption from brines and marinades.

Alternative ingredients: When multiple ingredient options are listed in a recipe, we analyze the first one suggested. Optional ingredients and garnishes are not included in our analyses.

Added sugar: EatingWell calculates the grams of added sugar in every recipe using nutrition data from the USDA.

Nutrition Bonuses: When a recipe delivers 20% or more of the Daily Value of a key nutrient, we list it as a nutrition bonus.

Serving Sizes

EatingWell's portions are determined based on meal type, included food groups and what is commonly accepted as a healthy serving of a particular food item. For example, suggested servings for meat, poultry and fish are generally 3 to 4 ounces, cooked. A recommended portion of a starch-based side dish, such as rice or potatoes, is generally ½ cup. Vegetable side dishes are a minimum of ½ cup. Portion suggestions are intended to help people eat in accordance with the Dietary Guidelines for Americans.

Nutrition Parameters and Health Considerations

Our recipes are developed taking into consideration specific target goals for calories and sodium (see chart below). Numbers in parentheses indicate the maximum amount per serving of recipes in that category. 

Category	Calories	Sodium (mg)
Entrees	≤500	≤480
Combination Meals	≤750	≤750
Side Dishes	≤250	≤360
Appetizers	≤250	≤360
Muffins & Breads	≤250	≤360
Desserts	≤300	≤360
Dips & Salsas	≤100	≤140
Sauces	≤100	≤240
Salad Dressings	≤100	≤140
Drinks	≤250	≤140

Our health and diet tags help readers quickly identify recipes appropriate for specific eating plans and health conditions. The only tags that apply to drink recipes are Allergies, Vegan, Diabetes-Appropriate, and Gluten-Free.

All of the nutrition and health consideration tags can be found with each recipe on EatingWell.com.

Allergies

Dairy-Free: Contains no dairy products or ingredients that have been derived from or contain dairy. Such ingredients include, but are not limited to, butter, cheese, cream, all forms of milk (fluid, dry, evaporated and condensed), sour cream and yogurt. We review the ingredients of each recipe using an established dairy-containing ingredient list from Food Allergy Research & Education.

Check the labels of processed foods, such as chocolate, some breads, nondairy products and processed meats like deli meat and sausage, to make sure they don't contain hidden sources of dairy.

Egg-Free: Does not contain any type of egg (including, but not limited to, chicken, turkey, duck, quail and goose eggs) or ingredients that are derived from or contain any egg component. Such ingredients include, but are not limited to, whole eggs, egg whites, egg powder, eggnog and egg-based mayonnaise. We review the ingredients of each recipe using an established egg-containing ingredient list from Food Allergy Research & Education. 

Check the labels of processed foods, such as ice cream, pasta, pretzels and breakfast foods like pancakes to make sure they don't contain hidden sources of egg.

Nut-Free: Contains no peanuts or any varieties of tree nuts, nut butters or nut-containing ingredients, with the exception of coconut. The FDA identifies coconut as a tree nut, but it is responsible for very few allergic reactions, and the reactions that do occur are not generally observed in people with other tree-nut allergies. It is recommended that individuals with tree-nut allergies talk to their allergist before consuming coconut. We review the ingredients of each recipe using an established peanut and tree nut–containing ingredient list from Food Allergy Research & Education. 

Check the labels of processed foods, such as condiments and chocolate, to make sure they don't contain hidden sources of nuts.

Sesame-Free: Contains no sesame seeds or ingredients derived from sesame seeds, such as tahini, gomasio or halva. Starting January 1, 2023, sesame will become the ninth major allergen that must be labeled in plain language on packaged foods in the U.S. While some manufacturers may begin labeling for sesame sooner, they are not required to do so. We review the ingredients of each recipe using an established sesame–containing ingredient list from Food Allergy Research & Education. 

Check the labels of processed foods, such as condiments, hummus, crackers and other snack foods, to make sure they don't contain hidden sources of sesame.

Soy-Free: Made without any form of soy or soy-containing ingredients. Such ingredients include, but are not limited to, edamame, miso, soymilk, soy sauce, soy yogurt, soybean oil, tamari, tempeh and tofu. We review the ingredients of each recipe using an established soy-containing ingredient list from Food Allergy Research & Education. 

Check the labels of processed foods, such as broths and condiments, to make sure they don't contain hidden sources of soy.

Anti-Inflammatory

While there is no scientifically defined diet protocol for reducing inflammation, like there is for high blood pressure or diabetes, research associates specific nutrients, food groups and eating patterns with anti-inflammatory effects in the body. In order to receive an Anti-Inflammatory tag, main dishes must contain at least 2 of the following per serving; sides, snacks and appetizers must contain at least 1 or a combination of two ½ servings.  

• ≥4 mcg Vitamin D (20% Daily Value)
• ≥1 cup leafy greens 
• ≥ ½ cup fresh or frozen unsweetened berries
• ≥¼ cup beans or legumes, or 6 tablespoons hummus
• ≥½ cup dark-colored vegetables, such as sweet potatoes, beets and broccoli
• ≥1 serving foods rich in omega-3 fatty acids, such as 3 ounces of certain fish or seafood (anchovies, herring, mackerel, sablefish/black cod, salmon, sardines, sea bass, swordfish, oysters, trout, albacore tuna and yellowfin tuna), or 1 ounce chia seeds or walnuts or ½ an avocado

Drinks with this tag will avoid added sugar and alcohol.

Bone Health

Recipes that receive a Nutrition Bonus for calcium (≥260 mg calcium per serving, or 20% DV) and/or ≥4 mcg (20% DV) vitamin D per serving.

Diabetes Appropriate

Recipes are low in calories and are consistent with general recommendations for average carbohydrate intake per meal (30 to 60 grams of carbohydrates or 3 to 4 Carbohydrate Servings/Counts). Additionally, recipes are limited in saturated fat and sodium (at levels recommended by the American Diabetes Association), as people with diabetes are twice as likely to develop heart disease or have a stroke compared to people without diabetes.

Category	Calories	Sat. Fat (grams)	Sodium (mg)	Carbohydrate Servings
Entrees (Beef, poultry, pork, vegetarian, fish, seafood)	≤375	≤3	≤480	≤2.5 (≤37g)
Entrees (Omega-3-rich fish, seafood)	≤375	≤4	≤480	≤2.5 (≤37g)
Combination Meals (Beef, poultry, pork, vegetarian, fish, seafood)	≤575	≤5	≤750	≤4 (≤60g)
Combination Meals (Omega-3-rich fish, seafood)	≤575	≤6	≤750	≤4 (≤60g)
Side Dishes	≤200	≤2	≤360	≤2 (≤30g)
Appetizers	≤200	≤2	≤360	≤1 (≤15g)
Muffins & Breads	≤200	≤2	≤360	≤2 (≤30g)
Desserts	≤225	≤2	≤360	≤2 (≤30g)
Dips & Salsas	≤75	≤1	≤140	≤1 (≤15g)
Sauces	≤75	≤1	≤240	≤1 (≤15g)
Salad Dressings	≤75	≤2	≤140	≤1 (≤15g)
Drinks	≤150	N/A	≤140	≤2 (≤30g)

Gluten Free

Does not contain wheat, barley or rye or any ingredient that contains or is derived from one of these ingredients (e.g., triticale, spelt, kamut, wheat bran, durum flour, enriched flour, semolina). 

We review the ingredients of each recipe using the gluten-containing/gluten-free food and ingredient lists of the Academy of Nutrition and Dietetics (available through the National Institute of Diabetes and Digestive and Kidney Diseases) and the Celiac Disease Foundation.

Check the labels of processed foods, such as broths and condiments, to make sure they don't contain hidden sources of gluten.

Gut Healthy

Research has shown that fiber and probiotic foods (such as kimchi, kombucha, sauerkraut, miso and kefir) positively impact digestive health by fueling the growth of beneficial gut bacteria and strengthening the mucosal lining of the digestive tract. Conversely, alcohol and added sugar have been shown to negatively impact gut health.

Recipes with our Gut-Healthy tag meet our parameters for high-fiber (with the exception of drinks), include probiotic and/or fiber-rich prebiotic foods (at least 1 serving for main dishes and ½ serving for other dishes) and avoid both alcohol and added sugar.

Healthy Aging

Recipes that promote getting sufficient amounts (providing a minimum of 20% DV) of two or more of the following: dietary fiber (≥5 g), protein (≥10 g), vitamin D (≥4 mcg) or calcium (≥260 mg). A recipe that alone delivers ≥25 g protein is also eligible for the Healthy Aging tag. These are the nutrients identified as nutrients of concern for this population by the Academy of Nutrition and Dietetics. Moreover, there is evidence to suggest that consuming 25 to 30 grams or more of protein at each meal can help to slow or prevent age-related loss of lean body mass.

Healthy Immunity

While there is not ample scientific evidence that, for a healthy person, any one nutrient boosts immunity, certain nutrients—including protein, vitamins A, C, D and E, and zinc—are needed for the immune system to function properly. Thus, Healthy Immunity recipes promote getting sufficient amounts (providing a minimum of 20% DV) of two or more of these nutrients: protein (≥10 g), vitamin A (≥180 mcg RAE), vitamin C (≥18 mg), vitamin D (>4 mcg), vitamin E (≥3 mg alpha-tocopherol), zinc (≥2 mg).

Healthy Pregnancy

Recipes that are considered to be an excellent source of at least one of the following nutrients, which are identified in the 2020-2025 Dietary Guidelines for Americans as particularly important during pregnancy: vitamin D (≥ 4 mcg), iron (≥ 3.6 mg), iodine (30 mcg) or folic acid/folate (≥ 80 mcg DFE).

Recipes will not include: raw or unpasteurized cheese; alcohol (unless it is optional or a nonalcoholic substitute is suggested); raw sprouts; raw or undercooked eggs (e.g., Caesar salad dressing or hollandaise sauce); deli or luncheon meats (unless instructions include reheating until steaming); raw fish; fish to be avoided during pregnancy (tilefish, shark, swordfish, king mackerel).

Note that it is recommended during pregnancy to consume no more than 6 ounces of albacore tuna per week due to the potentially high mercury content. Recipes that contain less than 6 ounces per serving may still qualify as pregnancy-appropriate.

*People who are pregnant should speak with their medical team about any dietary concerns or questions

Heart Healthy

To receive a Heart-Healthy tag, recipes must meet the following thresholds for saturated fat and sodium. Recommendations are based on the guidelines for the American Heart Association Heart-Check program and general recommendations for reduced saturated fat (≤5-6% of total calories) and reduced sodium (≤1,500 mg/day).

Category	Sat. Fat (grams)	Sodium (mg)
Entrees (Beef, poultry, pork, vegetarian)	≤2	≤360
Entrees (Fish, seafood)	≤3	≤360
Entrees (Omega-3-rich fish, seafood)	≤4	≤360
Combination Meals (Beef, poultry, pork, vegetarian)	≤4	≤600
Combination Meals (Fish, seafood)	≤5	≤600
Combination Meals (Omega-3-rich fish and seafood)	≤6	≤600
Side Dishes	≤2	≤240
Appetizers	≤2	≤240
Muffins & Breads	≤2	≤240
Desserts	≤2	≤240
Dips & Salsas	≤1	≤140
Sauces	≤1	≤140
Salad Dressings	≤2	≤140
Drinks	N/A	N/A

Healthy Cholesterol

Research shows that foods high in dietary cholesterol do not directly impact blood cholesterol levels, though other components of cholesterol-containing foods can, such as saturated fat. To receive a Healthy Cholesterol tag, recipes must follow the American Heart Association Heart-Check program recommendation for reduced saturated fat (≤5-6% of total calories).

Additionally recipe categories (except for salad dressings, dips & salsas, sauces, sauces and drinks) must meet High-Fiber tag requirements. 

Category	Sat. Fat (grams)	Fiber (grams)
Entrees (Beef, poultry, pork, vegetarian)	≤2	≥6
Entrees (Fish, seafood)	≤3	≥6
Entrees (Omega-3-rich fish and seafood)	≤4	≥6
Combination Meals (Beef, poultry, pork, vegetarian)	≤4	≥8
Combination Meals (Fish, seafood)	≤5	≥8
Combination Meals (Omega-3-rich fish and seafood)	≤6	≥8
Side Dishes	≤2	≥3
Appetizers	≤2	≥3
Muffins & Breads	≤2	≥3
Desserts	≤2	≥3
Dips & Salsas	≤1	N/A
Salad Dressings	≤2	N/A
Sauces	≤1	N/A
Drinks	N/A	N/A

High Blood Pressure

To receive a High Blood Pressure tag, recipes are consistent with the nutrient recommendations of the Dietary Approaches to Stop Hypertension (DASH) Eating Plan and the Dietary Guidelines for Americans, which promote a reduced intake of saturated fat and sodium and encourage intake of potassium.

Thus, the recipes that qualify include a Heart-Healthy tag plus a high level of potassium for their meal type. For combination meals, this would be a minimum of 20% DV of potassium (≥940 mg). For entrees, this would be a minimum of 15% DV for potassium (≥705 mg). For sides, snacks, appetizers, desserts, muffins and breads, this would be a minimum of 10% DV for potassium (≥470 mg).

High Calcium

Recipes that receive a Nutrition Bonus for calcium (≥260 mg calcium per serving, or 20% DV).

High Fiber

To receive a High-Fiber tag, entrees must contain 6 grams or more of dietary fiber per serving. This fulfills 20% of the Daily Value for dietary fiber (DV for dietary fiber = 28 g/day) and, according to the FDA, can be considered an "excellent source" of this nutrient. Because combination meals have larger serving sizes and typically contribute more calories to your day, they must contain 8 g or more of dietary fiber per serving. All other recipe categories (see below), where serving size is likely to be smaller, must contain a minimum of 3 g of dietary fiber per serving. This fulfills 10% of the Daily Value for dietary fiber and, according to the FDA, can be considered a "good source" of this nutrient.

Category	Fiber (grams)
Entrees	≥6
Combination Meals	≥8
Side Dishes	≥3
Appetizers	≥3
Muffins & Breads	≥3
Desserts	≥3
Dips & Salsas	≥3
Sauces	≥3
Salad Dressings	N/A
Drinks	N/A

High Protein

Contains ≥7 g protein per serving (1 protein serving) for a side, snack, dessert or appetizer recipe, which is >10% DV. Contains ≥15 g per serving (2 protein servings) for any entree or combination recipe, which is >20% DV.

High Vitamin D

Recipes that receive a Nutrition Bonus for Vitamin D deliver ≥4 mcg Vitamin D per serving, or 20% DV.

Low Added Sugars

Contains 3 g of added sugar or less, approximately 5% of the Daily Value for added sugars.

The DV for added sugars is 50 grams per day based on a 2,000-calorie daily diet.

A generally accepted principle for reading Nutrition Facts labels is that any food containing 5% or less of the Daily Value for a given nutrient is considered to be low in that nutrient. Since there is currently no standard definition for what defines "low sugar" or "low added sugar," EatingWell applies that same principle to determine which recipes should be considered low in added sugars.

Low Calorie

Nutrition parameters for EatingWell recipes are based on a 2,000-calorie-per-day diet, an intake level that is appropriate for an average healthy person who is trying to maintain a healthy weight. Recipes that qualify as Low-Calorie are consistent with a 1,500-calorie-per-day diet (indicating a 25% total calorie reduction per day), an intake level that enables most people to lose a healthy 1 to 2 pounds per week.

Category	Calories
Entrees	≤375
Combination Meals	≤575
Side Dishes	≤200
Appetizers	≤200
Muffins & Breads	≤200
Desserts	≤225
Dips & Salsas	≤75
Sauces	≤75
Salad Dressings	≤75
Drinks	N/A

Low Carbohydrate

Any recipe with ≤14 g of total carbohydrate.

The current Daily Value for carbohydrate is 275 g, based on a 2,000-calorie diet. This recommendation is in line with the generally accepted principle for reading Nutrition Facts labels that any food containing 5% or less of the Daily Value for most nutrients is considered to be low in that nutrient. (5% of 275 g is 14 g.)

It is the position of the American Diabetes Association that, for most people with diabetes who practice carbohydrate counting, it is not necessary to subtract the amount of dietary fiber from total carbohydrates when evaluating the carbohydrate content of a food. Therefore, whether a recipe receives a Low-Carbohydrate tag is based on its total carbohydrate content (including fiber, starch and sugar).

Low Fat

Recipes that provide ≤4 g total fat. The current Daily Value for fat is 78 g, based on a 2,000-calorie diet, and this value is consistent with ≤5% DV for total fat.

Low Sodium

To receive a Low-Sodium tag, recipes must meet the following thresholds for sodium (see chart below). Recommendations are based on the guidelines for the AHA Heart-Check program and general recommendations for reduced sodium (≤1,500 mg/day).

Check the labels of packaged and processed foods, such as broths and condiments, and canned foods, such as beans, for their sodium content, and seek out versions that are lower in sodium to use in recipes. 

Category	Sodium
Entrees	≤360
Combination Meals	≤600
Side Dishes	≤240
Appetizers	≤240
Muffins & Breads	≤240
Desserts	≤240
Dips & Salsas	≤140
Sauces	≤140
Salad Dressings	≤140
Drinks	N/A

Mediterranean Diet

The Mediterranean diet has impressive science-backed benefits, helping to improve a number of health conditions. The benefits come from eating a variety of foods, with an emphasis on fruits, vegetables, whole grains, beans and legumes, lean protein and healthy fats. And unlike its name suggests, you don’t only need to eat dishes traditional to the Mediterranean region—the principles of the diet can be applied to any type of cuisine.  

In order to receive the Mediterranean Diet tag, main dishes must include at least 1 serving of two different food groups from the list below, whereas smaller side dishes, snacks and appetizers must include at least ½ serving. Drinks without added sugar and desserts with 10 grams or less added sugar per serving also qualify for this tag. While no specific foods need to be eliminated to follow the Mediterranean diet, most Americans overconsume added sugar, which is why we chose to limit it for these two recipe categories.

Serving sizes are based on the USDA’s MyPlate, some examples of which are below:

• Whole grains: ½ cup cooked; 1 piece (corn tortilla) 
• Legumes and beans: ¼ cup cooked; 6 tablespoons hummus
• Fruit: 1 medium fruit; 1 cup sliced, cut or chopped.
• Vegetables: 1 cup sliced, cut or chopped 
• Healthy fat: ½ ounce nuts or seeds; ½ avocado; 3 ounces omega-3 fish (such as anchovies, herring, salmon, trout or tuna)
• Protein: 1 egg; ¼ cup tofu; 3 ounces poultry or lean meat; 3 ounces fish/seafood

No Added Sugar

Recipes that receive the No Added Sugar tag are completely free of all types of added sugar, such as granulated sugar, maple syrup and honey, or products that contain them, like salad dressings, sauces, drinks and sweets. 

Omega-3

Recipes that provide at least a 3-ounce serving of a fish determined to be high in omega-3 fatty acids. Fish that are eligible for this tag include: anchovies, herring, mackerel, sablefish (black cod), salmon, sardines, sea bass, swordfish, oysters, trout and tuna (albacore or yellowfin).

Vegan:

Vegan recipes are tagged based on their omission of all animal-based products (e.g., meat, poultry, fish, milk and eggs) and ingredients from animal sources (e.g., butter, lard, gelatin, fish sauce, oyster sauce, Worcestershire sauce, animal-based broths, honey, etc.).

Check the labels of ingredients, such as chocolate, to make sure they do not contain any hidden sources of animal products.

Vegetarian

Meatless (i.e., no meat, poultry or seafood) or includes meatless options and contains no ingredients derived from meat-based products (e.g., gelatin, animal-based broths, fish sauce, oyster sauce, etc.). These recipes may still include eggs, egg products, butter and milk or other dairy-containing ingredients.

On a regular basis, EatingWell reviews the current scientific literature to assess whether additional nutrients should be considered for Nutrition Bonuses or if our Nutrition and Health Considerations need to be revised.

Weight Loss

Recipes that receive the Weight Loss tag meet our low-calorie parameters, since research shows that creating a small calorie deficit supports weight loss. They also meet our parameters for either high-fiber or high-protein or both. Fiber and protein help you feel full and satisfied for longer after meals. 

Losing weight can be complex, and there’s more to it than simply eating fewer calories and more fiber and protein. Incorporating a variety of foods with the nutrients your body needs to thrive, getting enough sleep, integrating physical activity and taking care of your mental health all contribute to healthy weight loss.