Tabla de contenidos para EatingWell What to Eat for Life 2026 en EatingWell

IN THEORY, IT’S NEVER BEEN EASIER TO put together a healthy way of eating, with more information and scientific understanding available to guide us than ever before. Yet the answers seem more elusive than ever. Researchers call this the “paradox of choice.” With so many options, our confidence in our ability to make the right decision drops. Asking the question “What is the healthiest diet?” in today’s world may return scores of plausible responses. So while the answers may seem to be right at our fingertips, we feel confused, bouncing from one supposedly ironclad dietary recommendation to another that seemingly debunks it. Low-fat gives way to low-carb, calorie counting to intuitive eating, low-glycemic to ketogenic. Despite the endless dietary fads and marketing gimmicks, we know a lot about eating patterns…

SALT IS THE UNSUNG HERO OF THE CULINARY world—but it’s often labeled as the villain of heart health. You’ve probably heard that too much salt can raise blood pressure, leaving you to wonder:Is any amount of salt good for you? “While salt often gets a bad reputation, it’s important to understand that sodium, a component of salt, is an essential nutrient,” says Jorge Rojas Zamalloa, M.D., a cardiologist in New Jersey. In the body, sodium plays a vital role in many functions. Salt not only enhances flavor in our diet, it also acts as a preservative—one reason it shows up in high amounts in shelf-stable foods and premade foods. The problem? According to the Centers for Disease Control and Prevention, most Americans consume nearly 1.4 times the recommended daily limit,…

Protein is everywhere. From chips and popcorn to chocolate and ice cream—even soda! No fewer than 97 new food products with “protein” in their name launched in 2024—more than double the number from the year prior, according to data from Mintel’s Global New Product Database. And it’s clear we’re putting our money where our macros are: Retail experts estimate that the global market value of high-protein foods will jump from an estimated $27.5 billion in 2022 to $47.4 billion by 2030. What gives? In recent years, fad diets such as low-carb, Paleo and carnivore have helped put protein on a pedestal. And in diet culture, protein has typically been viewed as “virtuous,” particularly when compared to carbs and fat. Protein’s reputation is not without merit—it has an impressive ability to…

There are many unavoidable realities of life, and stress is one of them. But not just any kind of stress—oxidative stress. This form of stress arises when too many highly unstable molecules, called free radicals, bombard your cells. The body normally produces these molecules in small quantities as a byproduct of metabolism. But in your day-to-day life, you might often be exposed to excessive amounts of toxins, air pollution, pesticides and sunlight, all of which increase free-radical production. Couple these environmental factors with a poor diet, alcohol, smoking, excessive exercise, poor sleep and certain medications, and free radical formation increases even more. When left unchecked, free radicals can damage your cells and DNA. As a result, long-term oxidative stress can lead to chronic inflammation and disease. The good news…

There’s a common misconception that carbohydrates are bad for you. You may even worry that eating them causes health issues. But carbs are an essential part of a healthy eating pattern. They need not be feared—in fact, they should be celebrated for the energy they give us. Learn more about carbs’ benefits and potential downsides and how to incorporate them into a healthy diet. Carbohydrates are one of three macronutrients (the other two are protein and fat). They’re made up of sugar molecules that break down into glucose during digestion. Common carbohydrate-rich foods are bread, rice, pasta, cereal, tortillas, fruits and starchy vegetables like potatoes. Not all carbohydrates are the same. There are a few different types. Sugars are known as simple carbohydrates. They’re found in table sugar and in…

Reaching your 60s is a milestone well worth celebrating. And while this decade of your life may be filled with travel and more time spent with family, you may also experience some unexpected changes that aren’t quite as welcome. The way you choose to eat can go a long way toward helping you feel your best. To keep your energy levels up, your mood stable and your health on track year after year, it’s important to be intentional about the food on your plate. Certain foods will be essential in supporting your body as it ages, whether it’s by boosting your brain health, strengthening your bones or protecting your heart. According to dietitians, adding more of the following six nutrient-packed foods to your eating plan can help you feel…

Front cover Science Photo Library/Getty Images Back cover (clockwise from top) Helen Norman; Andrey Gorulko/iStock/Getty Images; Alexander Spatari/Moment/Getty Images 1 Anna Williams/Offset/Shutterstock 2–3 PressMaster/iStock/Getty Images 5 Blaine Moats 6 Peopleimages/E+/Getty Images 9 (clockwise from top left) Yulia Reznikov/Moment/Getty Images; Angelus Svetlana/Shutterstock; Robby Lozano; Antonis Achilleos 11 Robby Lozano 12–13 Grant Webster 14 Lazhko Svetlana/Shutterstock 17 FabrikaSimf/Shutterstock 18 Larry Washburn/fStop/Getty Images 20 New Africa/Shutterstock 23 Antonis Achilleos 24 Morgan Hunt Ward 27 Greg Dupree 28 Jake Sternquist 29 Robby Lozano 30 Morgan Hunt Ward 31 Ali Redmond 33 (clockwise from top left) Maria Korneeva/Moment/Getty Images; Maren Caruso; Greg Dupree; Leigh Beisch 35 Jen Causey 36 Jen Causey 39 Aamulya/iStock/Getty Images 40–41 Diana Chistruga 42 Leigh Beisch 45 Greg Dupree 46 Maren Caruso 47 Charlotte & Johnny Autry 49 Greg Dupree 50…

Despite what social media may have you believe, there’s no magical solution for better health. From very-low-calorie diets to detoxes, there’s no shortage of “quick-fix” dieting regimens—we’re looking at you, juice cleanses—recommended by self-proclaimed wellness experts. Despite their viral status online, these trends are typically not supported by science and can actually do more harm than good. In fact, some can be downright dangerous. Strict Calorie Counting When it comes to losing weight, reducing the amount of calories you consume is often necessary. However, calorie counting can quickly go from helpful to harmful. Same goes for counting macros, which is the practice of counting up the grams of macronutrients in your food (carbohydrates, proteins and fats) to reach a specific target for each meal or day. Counting calories or macros…

Nonfat yogurts, fat-free dressings and reduced-fat snacks are easy to find in most grocery stores. These products became popular in the 1990s, when dietary fat was widely blamed for weight gain and other health concerns. But more updated research shows that fat is an important part of a balanced pattern of eating. Dietary fat may help meals feel more satisfying, support hormone production and contribute to long-term brain health. Also, while low-fat foods might sound like the healthier choice, they’re not always the more nutritious one. The added sugar or sodium in many products is actually meant to make up for the flavor and texture lost when the fat is removed. It turns out that, in some cases, choosing full-fat versions of whole foods may offer greater nutritional benefits. Low-Fat…

Sheet-Pan Sweet Potato Fajitas ACTIVE TIME: 20 min TOTAL TIME: 40 min These sheet-pan fajitas are mild and tender, with a little bit of char from the broiler. The colorful toppings add freshness and texture. 2 tablespoons extra-virgin olive oil1 teaspoon chili powder1 teaspoon garlic powder½ teaspoon ground cumin2 medium (10 ounce) sweet potatoes, peeled, halved crosswise, and cut into ½-inch-thick sticks1 medium red onion, thinly sliced1 large poblano pepper, seeded and cut into ¼-inch-thick strips1 medium red bell pepper, seeded and cut into ¼-inch-thick strips½ teaspoon salt8 (5 inch) corn tortillas, warmed1 medium avocado, cut into ½-inch cubes½ cup thinly sliced radishes½ cup packed cilantro leaves6 tablespoons crumbled queso fresco1 medium lime, cut into wedges 1. Place a large rimmed baking sheet on middle oven rack; preheat to 475°F.…

Teriyaki Chicken Salad ACTIVE TIME: 30 min TOTAL TIME: 35 min This is a delicious blend of tender glazed chicken thighs and crisp sliced veggies, all tossed in a flavorful teriyaki dressing. 1 tablespoon extra-virgin olive oil1 pound boneless, skinless chicken thighs, trimmed2 tablespoons hoisin sauce2 tablespoons light brown sugar2 tablespoons reduced-sodium tamari or soy sauce2 tablespoons mirin2 tablespoons seasoned rice vinegar1 teaspoon grated garlic1 teaspoon grated fresh ginger4 cups chopped romaine hearts2 cups thinly shredded green cabbage1 small red bell pepper, sliced (about 1 cup)1 medium carrot, peeled and shredded (½ cup)½ cup seeded, halved and thinly sliced English cucumber2 large scallions, thinly bias-sliced (½ cup)1 small serrano pepper, unseeded and thinly sliced (about 1½ tablespoons)1 tablespoon toasted sesame seedsCrispy fried onions or fried shallots (optional) 1. Heat oil…

Salmon Cakes with Tahini Slaw ACTIVE TIME: 35 min TOTAL TIME: 35 min This fresh meal for two is packed with flavor and crunch. Chopped salmon is mixed and coated in panko breadcrumbs, then gently pan-seared until golden and crispy on the outside. A crisp slaw tossed in a sweet tahini dressing adds plenty of texture. SALMON CAKES 8 ounces skinless salmon fillet, chopped into ¼-inch pieces¾ cup panko breadcrumbs, divided¼ cup chopped red bell pepper1 scallion, chopped, green and white parts separated, divided1 large egg1½ teaspoons mayonnaise½ teaspoon ground coriander½ teaspoon grated lemon zest¼ teaspoon smoked paprika⅛ teaspoon cayenne pepper⅛ teaspoon salt⅛ teaspoon ground pepper6 tablespoons sesame seeds2 tablespoons extra-virgin olive oil SLAW ½ cup low-fat plain yogurt2½ tablespoons lemon juice1 tablespoon tahini½ teaspoon minced garlic½ teaspoon honey⅛ teaspoon…

ALL NUTS CONTAIN HEALTHY FATS, BUT WALNUTS are the richest source of omega-3 fatty acids. “Walnuts are a good source of alpha-linolenic acid [ALA], a plant-based omega-3 fatty acid,” notes Jonathan Graff-Radford, M.D., a behavioral neurologist and researcher at Mayo Clinic in Minnesota. “Epidemiological studies have shown that nuts, including walnuts, are associated with a lower risk of dementia, particularly when eaten as part of the Mediterranean diet.” Diets high in omega-3s have been linked to reduced risk of cognitive decline and dementia, including benefits for memory, improved learning and overall cognitive well-being.…

Apple-Pomegranate Overnight Oats ACTIVE TIME: 10 min TOTAL TIME: 8 hr 10 min Apple-pomegranate overnight oats are a delicious and nutritious breakfast option that combines the natural sweetness of apples and pomegranates with fiber-rich oats. The tartness of the pomegranate complements the sweet, crisp flavor of the apple. For the best flavor and sweetness, consider using a sweet apple variety such as Honeycrisp, Fuji or Gala. 1 small apple2 cups old-fashioned rolled oats2¼ cups unsweetened almond milk¾ cup unsweetened applesauce½ cup whole-milk plain strained (Greek-style) yogurt½ cup fresh pomegranate arils¼ teaspoon ground cinnamon¼ teaspoon salt¼ cup chopped dried apples 1. Grate apple through the large holes of a box grater; place in a large bowl. Add oats, almond milk, applesauce, yogurt, pomegranate arils, cinnamon and salt; stir to combine. Cover…

When you opt for whole grains over refined ones, you are most definitely trading up. Whole grains are a good source of fiber—for most of us, they’re one of the biggest contributors of fiber to our daily diet. And fiber is just the beginning: Whole grains also deliver a powerful package of vitamins, minerals and antioxidants that both nourish and satisfy us. They’re often a good source of nutrients we sometimes have trouble getting enough of, too, such as magnesium, selenium and zinc, and they supply resistant starch, the kind that helps support a healthy gut microbiome. Studies show that people who regularly eat whole grains tend to have lower rates of heart disease, high blood pressure, stroke and some types of cancer (particularly colorectal cancer), along with better blood…

Aging is a shared human experience. But how we age and view life after the age of 50 is very different for each of us. Until recently, we didn’t really talk about what it means to get older, except in a negative way. Think midlife crises, increased health issues and all the products designed to help you banish gray hair. While “antiaging” beauty regimens and supplements are being championed by younger and younger creators on TikTok and other platforms, we’re also seeing a major counter shift in how we view and talk about aging. This is in part thanks to the same social media that got us here in the first place. More and more people are sharing how incredible life can be after 50, empowering even more of us…