NUTRITIONAL ANALYSIS

Our Philosophy

At Cooking Light, our team of food editors, experienced cooks, and dietitians builds recipes with whole foods, whole grains, and bigger portions of plants and seafood than meat. We emphasize oil-based fats more than saturated, and we promote a balanced diet low in processed foods and added sugars.

We use ingredients that are high in saturated fat (butter), sodium (soy sauce), or both (bacon) in small amounts as flavor-boosting solutions, rather than making them the focal point or cutting them out entirely. We don’t cook with any products containing artificial sweeteners or trans fats (partially hydrogenated oils).

Breaking Down the Numbers

Cooking Light recipes adhere to rigorous nutrition guidelines that govern calories, saturated fat, sodium, and sugar based on various categories (main dish, side, dessert). These standards enable you to easily incorporate our recipes into a diet that follows the most recent USDA and ADA Dietary Guidelines (see below).

CALORIES PER DAY

1,600 – 2,000

This equates to three meals that range from 350 to 550 calories and two 100- to 150-calorie snacks.

SODIUM PER DAY

2,300mg or less

SATURATED FAT PER DAY

20g or less

ADDED SUGARS* PER DAY

38g or less

as recommended by the American Heart Association

*As of November 2018, the FDA does not require manufacturers to list added sugars on their labels, but the USDA recommends that added sugars make up no more than 10% of daily calorie intake. We set our guidelines at 38g or less and proactively include total and estimated added sugars with every recipe.

How to Portion

Cooking Light ensures that every serving is a satisfying, realistic portion that fulfills its role as part of a balanced plate. This includes the following in each category:

SEAFOOD

5 ounces cooked

BEEF AND PORK

3 ounces cooked

CHICKEN

4½ ounces cooked breast or 3 ounces cooked thigh

GRAINS

About ½ cup, preferably whole

FRUITS AND VEGETABLES

At least ½ cup

ALCOHOL

1.5 ounces liquor, 5 ounces wine, or 12 ounces beer