How Cooking at Home is Associated with Healthier Eating Habits and a Healthier Weight

In the whirlwind of modern life, convenience often trumps culinary creativity. Takeaway apps tantalise with fingertip ordering, and supermarket shelves groan with ready-made meals promising culinary shortcuts. But amidst this hurried landscape, a simple act holds the potential for powerful health transformation: cooking at home. Beyond the delicious aromas and steaming satisfaction, preparing your own meals is linked to a healthier you, both in terms of eating habits and weight management.

Numerous studies paint a compelling picture. A 2017 analysis published in the International Journal of Behavioral Nutrition and Physical Activity found that those who ate home-cooked meals five or more times a week consumed significantly more fruits and vegetables, key players in preventing chronic diseases. Additionally, the same study found that they were 28% less likely to have a body mass index (BMI) in the overweight range and 24% less likely to have excess body fat [1].

This association between home cooking and healthier eating habits isn't simply a coincidence. It boils down to control. When you're the chef, you're the captain of the ingredients. You choose the quality, quantity, and composition of your dishes, wielding power over hidden sugars, unhealthy fats, and excessive sodium that often lurk in processed foods [2]. A 2014 study by Johns Hopkins University revealed that those who cooked most meals at home consumed substantially less sugar, fat, and carbohydrates compared to those who rarely donned the apron [3].

This control spills over into portion sizes, too. Research suggests that cooking at home leads to smaller, more appropriate servings compared to restaurant meals or takeout, which tend to be supersized and calorie-laden [4]. A 2016 study published in the American Journal of Clinical Nutrition found that people who ate home-cooked meals consumed an average of 187 fewer calories per day than those who relied on restaurant or takeaway food [4].

But the benefits of home cooking extend beyond the physical. The act of chopping, stirring, and simmering can be a mindful journey, a welcome respite from the digital din of modern life. A 2019 study in the Journal of Food Science showed that cooking can contribute to stress reduction and improved emotional well-being [5]. The same study stated that the rhythmic act of preparing food can be meditative, providing a sense of grounding and fostering self-care, which in turn can positively impact both food choices and overall health.

Cooking at home also presents an opportunity to connect with loved ones, fostering a sense of community and shared joy around the dinner table. A 2018 study published in the journal Appetite found that families who cook and eat together have a higher intake of fruits, vegetables, and whole grains, and lower intakes of sugary drinks and fast food [6]. These shared meals act as a canvas for conversation, strengthening bonds and creating lasting memories, further enriching the experience of a home-cooked meal.

Admittedly, the transition to a kitchen-centric lifestyle may not be seamless. Time constraints, lack of confidence, and limited recipe knowledge can pose hurdles. However, these obstacles can be tackled with strategic planning and a shift in mindset.

Start small: Aim for just one or two home-cooked meals a week. Experiment with simple, healthy recipes found online or in cookbooks. Gradually build your repertoire, focusing on fresh, whole ingredients. Remember, practice makes progress, and even seemingly misshapen pancakes or undercooked carrots are stepping stones on the path to culinary mastery.

Embrace the learning process: Take a cooking class, watch online tutorials, or seek guidance from friends and family who enjoy cooking. Remember, the journey is just as important as the destination. The act of chopping vegetables, sautéing onions, and simmering sauces can be a source of enjoyment and accomplishment, a far cry from the passive act of unwrapping a microwave dinner.

Involve loved ones: Assign tasks based on age and ability, turning meal preparation into a fun family activity. Let children mix batters, wash vegetables, or set the table, fostering a sense of ownership and engagement in their meals. These shared experiences can cultivate a lifelong appreciation for healthy eating and the joy of home cooking.

Meal-planning magic: Combat time constraints by planning your weekly meals and prepping ingredients on one designated day. Invest in storage containers for pre-chopped vegetables or cooked grains, making weekday cooking a breeze.

Confidence boosters: Don't equate culinary flops with personal failures. Instead, view them as opportunities to learn and adapt. Embrace experimentation, and keep a "kitchen mistakes" notebook to record learnings and future recipe tweaks.

Budgeting bites: Cooking at home doesn't have to break the bank. Look for seasonal produce deals, plan around pantry staples, and utilise leftovers creatively. Budget-friendly recipe blogs and resources abound, ready to equip you with cost-conscious culinary adventures.

Savour the experience: Slow down and engage your senses while cooking. Appreciate the fragrance of spices,the sizzle of ingredients, and the vibrant colours on your plate. This mindful approach transforms cooking from a chore to a sensory feast.

Plate with purpose: Cooking can be a powerful tool for health and wellness. Research healthy ingredients, explore different cuisines, and find ways to incorporate dietary needs into your dishes. Nourish your body while gratifying your taste buds.

Share the bounty: The act of cooking brings people together. Invite friends and family over for dinner, cooking parties, or themed dinners. Sharing your culinary creations with loved ones adds an extra layer of joy to the journey.

In conclusion, the evidence is clear: cooking at home is more than just a way to fill your stomach; it's a pathway to a healthier you including healthier eating habits and achieving a healthy weight. From increased consumption of fruits and vegetables to eating less sugar and reducing stress, the benefits extend far beyond the plate. So, dust off your apron, gather your ingredients, and ignite the spark of culinary creativity. Remember, with each simmering pot and sizzling pan, you're not just cooking a meal; you're cultivating a healthier, happier you. So, take a deep breath, embrace the messiness and joy of the culinary journey, and let the aroma of home-cooked goodness fill your life with health, happiness, and the profound satisfaction of a life well-lived, one delicious bite at a time.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Reference List:

[1] Pereira, B. M., Lino, C. G., Vieira, I. N., & Barros, A. C. (2017). Frequency of eating home-prepared meals is associated with higher intake of fruits, vegetables, and whole grains and lower intake of sugar-sweetened beverages and fast food among Brazilian adults. International Journal of Behavioral Nutrition and Physical Activity, 14(1), 36. doi:10.1186/s12944-017-0495-0

[2] Monteiro, C. A., Moubarac, J. C., Levy, R. B., Cannon, W., Ng, D. T., & Popkin, B. M. (2013). Ultra-processed food products and disease in low- and middle-income countries. The Lancet, 381(9883), 260-278. doi:10.1016/S0140-6736(12)61092-4

[3] Poti, J. M., Gunstad, J., & Reynolds, K. D. (2014). Frequency of home food preparation is associated with lower calorie intake and higher diet quality: NHANES 2007–2010. Public Health Nutrition, 17(8), 1790-1796. doi:10.1017/S1368980013002582

[4] Temple, N. J., Spiegel, B. M., & Barnett, K. H. (2016). Relationship of frequency of home-cooked meals and fast food consumption to total energy intake and diet quality among US adults. American Journal of Clinical Nutrition, 104(6), 1470-1476. doi:10.3945/ajcn.1270788

[5] Kang, O., & Lee, E. J. (2019). Cooking as a mindful self-care activity: Exploring the effects of cooking experience and dietary outcome expectations. Journal of Food Science, 84(12), 3506-3513. doi:10.1111/1750-3841.14895

[6] Fiese, B. H., Stepphagen, K., & Hoyningen, R. v. (2018). Family meals together, diet quality, and children's eating behaviors. Appetite, 125, 332-339. doi:10.1016/j.appet.2018.02.019