Tabla de contenidos para EatingWell Healthy Reset en EatingWell

Every five years, the U.S. Department of Agriculture (USDA) comes out with the Dietary Guidelines for Americans. The focus of the report is to give recommendations for a healthy eating pattern that may help prevent chronic illness. However, the lengthy report contains much more information than just how many servings of fruits and vegetables you need. The most recent 2020–2025 Dietary Guidelines suggest that less than 10 percent of your daily calories come from added sources of sugar. The American Heart Association goes even further, recommending no more than 6 teaspoons (25 grams) of added sugar for women and no more than 9 teaspoons (36 grams) for men daily. So how much is that really? And where should you start when thinking about cutting back? Not all sugars are…

The nutrition world is fraught with controversy about what is and isn’t good for you, but there’s one thing most everyone can agree on: We should all be eating more fruits and vegetables. And you don’t have to be a mathematician to know the advice about eating five servings of fruits and veggies a day. Or do you? Researchers discovered that eating 400 grams of fruits and vegetables daily could help prevent chronic illnesses such as cancer, heart disease, stroke, and dementia. They translated that into five servings a day, which became the predominant public health message for decades. Today, the message has been simplified even more, to “fill half your plate” with produce, thanks to the USDA’s MyPlate guidance. Despite the catchy slogan, only about 10 percent of…

When my husband and I first started dating in 2003, we often dreamt of being homesteaders so we could live the most sustainable life possible. Let’s grow all of our own food, we said. We’ll have chickens for eggs and dairy goats to make cheese! We’ll can and freeze the produce we grow, and we’ll make our own beer and cider from our own hops and apples! Fast-forward 20 years (oh wow, has it really been that long!?) and that dream is far from realized. Before we bought our house, we started gardening in containers—things like peppers and tomatoes are surprisingly easy to grow. Now that we’re homeowners, we have a massive garden that we do our best to keep up with. But life has become busy. Our 11-year-old…

Peanut Butter & Pomegranate Toast ACTIVE: 5 min TOTAL: 5 min For all the flavor of a classic PB&J without the added sugar, just reach for fresh fruit. You still get natural sweetness and enough juiciness to combat peanut butter’s stick factor, plus some extra fiber. Padma Lakshmi—who shared this recipe when she guest-edited EatingWell—loves peanut butter and pomegranate arils, but you can replicate the formula with whatever nut butter and fruit you love. 1 tablespoon smooth natural peanut butter1 slice whole-grain bread, toasted¼ cup pomegranate arils 1. Spread peanut butter on toast and top with arils. SERVINGS 1 SERVING SIZE 1 TOAST CALORIES 210 CARBOHYDRATES 22G DIETARY FIBER 5G TOTAL SUGARS 8G PROTEIN 8G TOTAL FAT 10G SATURATED FAT 2G SODIUM 153MG POTASSIUM 162MG Pecan Butter & Pear Toast…

Some of the things you do—or don’t do—every day might be getting in the way of your efforts to be healthier. As you read this list of daily habits, don’t beat yourself up if you find many that resonate with you. We all have things we could change. And change can be hard—but there are some ways to make it a little easier. For example, a 2020 study in Frontiers in Psychology suggests that practicing new habits consistently and in the same context helps them become more automatic, so that you don’t have to think about them as much to do them. For example, let’s say you want to eat more vegetables. You could choose lunch to start with and decide that you’ll have at least one serving of vegetables…

Bacalao Guisado (Puerto Rican Fish Stew) ACTIVE: 25 min TOTAL: 45 min Bacalao—salted dried codfish—is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before use. We opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices. 2 tablespoons extra-virgin olive oil1 medium onion, chopped4 cloves garlic, minced1 pound flaky white fish, such as haddock, tilapia or cod, cut into 1½-inch pieces1 (14 ounce) can diced tomatoes1 Anaheim or poblano chile pepper, chopped¼ cup packed chopped fresh cilantro2 tablespoons sliced pimento-stuffed green olives1 tablespoon capers, rinsed1 teaspoon dried oregano½ teaspoon salt½ cup water, as needed1 avocado, chopped (optional) 1. Heat oil in a large high-sided skillet or Dutch oven over…

Front Cover Greg DuPree P. 1 Leigh Beisch PP. 2–3 Jen Causey P. 5 Antonis Achilleos PP. 6–7 Johnny & Charlotte Autry PP. 8–9 Dera Burreson P. 11 Nadine Greeff/Stocksy P. 12 Addictive Creative/Offset by Shutterstock PP. 13–14 Leigh Beisch (2) P. 17 Carmen Martínez Torrón/Moment/Getty Images P. 18 Blaine Moats PP. 20–21 Brittany Conerly PP. 22–23 Jason Donnelly P. 25 Jen Causey PP. 26–27 Peter Ardito PP. 28–29 Blaine Moats (2) P. 30 Fred Hardy II P. 31 Jen Causey PP. 32–33 Jenny Huang P. 35 Jen Causey P. 36 Fred Hardy II PP. 38–39 Aleksei Bezrukov/iStock/Getty Images Plus P. 40 Lauren Grant PP. 42–57 Jen Causey (10) PP. 58–59 Blaine Moats P. 61 Jamie Vespa PP. 62–63 Fred Hardy II PP. 64–65 Eva Kolenko PP. 66–67 Jerrelle…

We’ve all heard it: An apple a day keeps the doctor away. And while we’ve maybe shrugged off such simplistic advice, what if that’s all that’s needed? A poll of 2,000 Americans conducted by FreshlyFit found that about two-thirds of those surveyed have ditched “big ticket” eating changes for smaller, more achievable ones. One additional serving of fruits or vegetables can go a long way. How long? A study in the British Medical Journal found that for every additional serving of produce eaten daily, there’s a 4 percent reduction in the risk of heart disease. Another way to look at it: Adding a single serving every day means seven additional servings each week. And, bonus: That additional serving may replace other, less nutrient-dense options, creating a compound effect of improved…

Caprese Salad With Basil & Tarragon Chimichurri ACTIVE: 15 min TOTAL: 20 min This is a caprese salad like you’ve never had before! Chimichurri with lime zest and juice, capers, serrano pepper and tarragon add new flavors to the classic ingredients of ripe tomatoes, basil and creamy mozzarella. Ripe green tomatoes offer a striking green hue, but any fresh ripe tomato will work well. ¼ cup packed fresh basil leaves, finely chopped2 tablespoons fresh tarragon leaves, finely chopped1 teaspoon grated lime zest1 tablespoon lime juice1 serrano pepper, seeded and finely chopped1 clove garlic, grated½ teaspoon salt¼ cup extra-virgin olive oil, divided2 tablespoons capers, patted dry, divided4 large ripe green heirloom tomatoes, cored and sliced ½-inch thick8 ounces fresh mozzarella, sliced ½-inch thick 1. Stir together basil, tarragon, lime zest,…

I have two toddler boys, which means my day starts pretty early (if Paxton could stop waking up at 5 a.m., that would be nice). Sometimes it feels like I’ve lived an entire day before 8 a.m., between the diaper changes and getting two little people dressed, fed and ready for school. Even with those slightly hectic parenting tasks mixed in, I love mornings. I’ve always been a morning person—there is something to be said for starting your day on the right foot and crushing your productivity game before most people are awake. My morning routine has changed over the years, but I’ve always tried to keep a few healthy things in my lineup. Here are eight things I aim to do before 8 a.m. to help kick off my…

Birthdays aren’t celebrated around broccoli casserole. Christmas carrots are for the reindeer. The main event at a wedding isn’t cutting the roast beef. Some of the happiest and grandest events in our lives are celebrated with sugar—the tongue-tingling ingredient that’s also in everything from bread and yogurt to ketchup and cereal. Sugar, in short, is everywhere. Indeed, researchers from the department of nutrition at the University of North Carolina at Chapel Hill say manufacturers add sugar to 74 percent of the processed foods they make. And, as I discovered, they add it to foods you’d never consider sweet by any stretch of the sugary imagination. The sweet stuff isn’t just a threat to dental health, though dentists everywhere will remind you it’s a leading culprit in cavities. Eating too…

Chickpea & Potato Hash ACTIVE: 25 min TOTAL: 25 min The eggs cook right on top of this chickpea and potato hash—cook them a few extra minutes if you prefer hard-set eggs. Serve with warm pita bread and a cucumber salad with mint and yogurt. 4 cups frozen shredded hash brown potatoes2 cups finely chopped baby spinach½ cup finely chopped onion1 tablespoon minced fresh ginger1 tablespoon curry powder½ teaspoon salt¼ cup extra-virgin olive oil1 (15 ounce) can chickpeas, rinsed1 cup chopped zucchini4 large eggs 1. Combine potatoes, spinach, onion, ginger, curry powder and salt in a large bowl. 2. Heat oil in a large nonstick skillet over medium-high heat. Add the potato mixture and press into a layer. Cook, without stirring, until crispy and golden brown on the bottom, 3…