Our Healthy Eating Handbook

You probably know the fundamentals of eating well: Get nutrients from real, whole foods; embrace balance and moderation over deprivation; and think seasonally and sustainably. Still, putting these principles into daily practice is easier said than done. How do you work in a fresh, healthy meal each day? Can it be quick and convenient to prepare? Is eating pasta really a mortal sin? We've cut through the confusion to serve up clear solutions for your grocery list, along with delicious recipes you can try as soon as tonight. And yes, there will be snacks—lots of snacks.

First, let's discuss one potentially confusing food group: dairy. Is dairy good for you? It's been deified as a calcium-dense building block and demonized as a tummy-troubler. What's the real answer? It depends. "I'm a big fan of functional dairy," says says registered dietitian Dawn Jackson Blatner, meaning foods that deliver extras, like the gut-healthy probiotics in yogurt and kefir, in addition to the calcium and vitamin D of plain old milk. If you love milk, opt for grass-fed, which has more omega-3s.

What about coffee? Of it makes you jittery, you should cut back, but if you enjoy your cup of ambition, have up to three (early in the day, so they won't disrupt your sleep). Skip sports drinks and soda and stick to natural sources instead. Tea's great, too, says Blatner: "Both have antioxidants." A recent study found a lower risk of stroke and dementia when people drank two to three cups a day of coffee, three to five of tea, or a combo totaling four to six cups.

Ahead, your full guide to eating well (and deliciously!) each and every day.

Aim to add healthy whole grains to your meals—if you're struggling, our list of the best options (and tips on how to enjoy each of them) will help. And to answer what we know is your most burning question, yes, pasta can absolutely be part of a balanced diet. To get the most nutrients, look for those made from whole grains, like the Khorasan-wheat tagliatelle used in our recipe for Whole-Wheat Tagliatelle with Creamy White-Bean and Kale Sauce. These noodles bring magnesium, selenium, and potassium to the table.

If you're ready to move towards an eating style that includes more plant-based proteins, consider our favorites; chickpeas, seeds (including sesame, pumpkin, and sunflower), peas (like split, black-eyed, and yellow-eyed), lentils, and tempeh. Learn more about these excellent sources of plant proteins and be sure to try our Cashew-Chickpea Salad with Cabbage Slaw. Did we say "salad?" This meal is more like a flavor rave, pulsating with color and crunch. It's also a lesson in synergy. 

Sure, we love kale as much as the next person, but in the game of healthy eating, it's smarter to play the field and strive for variety, especially when it comes to vegetables. So taste the rainbow of earth's candy, and aim for bold color in each meal. Every vegetable offers different vitamins and nutrients, and gets its hue from antioxidants: Carotenoids turn produce yellow, orange, and red; flavonoids tint it blue, red, and cream (as in cauliflower); and chlorophyll gives greens their intensity. Here, beta carotene-packed butternut squash rests on a swoosh of pistachio yogurt, which adds a tangy creaminess and a double whammy of probiotics and protein to the colorful plate. 

Oils and fats of all kinds support cell growth, aid in hormone production, and help our bodies absorb the nutrients in produce, but saturated fats raise LDL cholesterol, which can clog our arteries and increase our risk of heart disease and stroke. Instead, eat monounsaturated or polyunsaturated fats, which help lower cholesterol and reduce inflammation. Our guide to good fats will help you choose wisely.

If animal proteins are a big part of your diet, it's time to cut back. No need to pull out a food scale; just eyeball your plate and ask, "Do I see mostly vegetables, smaller amounts of protein and whole grains, and a smattering of heart-healthy fats?" Another idea is to replace some turf with surf. We've combined both these strategies deliciously in our Seared Beets with Turmeric-Tahini Broccoli & Salmon. For more ideas, check out our guide to rebalancing your plate.

To stay satiated between meals, all you need to do is follow our simple formula: Pair a fruit or vegetable with a protein, then add a dash of exciting flavor. Need more advice? Our guide to healthy snack combinations is a good place to start.

If chips and dip are your go-to snack, consider upgrading your choice of chip to jicama, a crisp, sweet root vegetable with hints of Asian pear. It's loaded with prebiotic fiber, which feeds the good bacteria in your gut—and makes it a healthy option to satisfy crunchy cravings. Top thin slices with our Hazelnut Dukkah or our allergy-friendly riff on the Middle Eastern and Egyptian mix of warm spices, crushed nuts, and seeds which swaps out nuts for pepitas; finish with a squeeze of lime for some zesty cool-ranch kick.