EatingWell Nutrition and Recipe Guidelines (Page 2)
Table of Contents:
The Nutritional Analysis
EatingWell conducts a complete nutritional analysis of all recipes using Food Processor SQL software (ESHA Research).
The nutrient content published in EatingWell Magazine and on eatingwell.com is similar to what is included on the Nutrition Facts panels of packaged foods. The following information is included: calories, total fat, saturated fat, monounsaturated fat, cholesterol, carbohydrate, total sugar, added sugars, protein, fiber, sodium and potassium. Numbers less than 0.5 are rounded down to 0; 0.5 to 0.9 are rounded up to 1.
We do not publish trans fat content because it would almost always be zero, as we do not use any ingredients containing partially hydrogenated oils.
When a recipe states a measure of salt or “to taste” we analyze the measured quantity. (Readers on sodium-restricted diets can reduce or eliminate the salt.) Occasionally a recipe will call for a “pinch” of salt; in this case we analyze the recipe with 1/16 teaspoon of salt. 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 beans by 35 percent.
Butter is analyzed as unsalted. We do not include trimmings or marinade that is not absorbed. When alternative ingredients are listed, we analyze the first one suggested. Optional ingredients and garnishes are not included in our analysis.
While only a portion of the analysis for each recipe is published in EatingWell Magazine and on eatingwell.com, additional nutrient information is available upon request.
To help people eat in accordance with the USDA’s Dietary Guidelines and Food Guide Pyramid, EatingWell’s suggested portions generally are based upon standard serving sizes. 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.
When a recipe provides 15 percent or more of the Daily Value (DV) of a nutrient, it is listed as a Nutrition Bonus. Daily Values—also used on Nutrition Facts labels—are benchmarks for adults eating 2,000 calories a day. To streamline information for our readers, we list Nutrition Bonuses only for nutrients that often are lacking in the American diet. These nutrients include: calcium, folate, iron, vitamin A, vitamin B12 and vitamin C.
Omega-3 Bonus: Fish recipes (e.g., salmon, tuna, herring, trout, cod and mackerel) that provide more than 250 mg of omega-3 fats are identified with a Nutrition Bonus.
On a regular basis, EatingWell’s Nutrition Team reviews the current scientific literature to assess whether additional nutrients should be considered for Nutrition Bonuses.
Carbohydrate Servings and Food Exchanges
EatingWell calculates Carbohydrate Servings and Food Exchanges for all recipes, following the established protocols of the American Diabetes Association and the American Dietetic Association.
Carbohydrate Servings and Food Exchanges are listed as part of the nutrition information that accompanies each recipe on eatingwell.com. That information is not listed in the magazine due to space limitations.