As a future registered dietitian studying nutrition, I try to make healthy home-cooked meals as much as possible, but that doesn’t always happen. However, there is one aspect of my cooking that gives me comfort, even when I make steak or pizza at home - cooking at home will almost always be healthier than going out to a restaurant or getting fast food.
The Healthy Eating Index (HEI) measures the quality of a diet based on the Dietary Guidelines for Americans (DGA). Higher scores indicate a diet more aligned with these guidelines, therefore potentially more nutritionally dense. A research article published in the Cambridge University Press found that those who cook dinner more than seven times a week scored higher on the HEI compared to those who cooked 0–2 times per week. That’s just for dinner.
But why is that? It should be virtually the same food, right?
Here is what I theorize:
While we should always ‘season as we go’ through any recipe we cook, that doesn’t mean it is full of salt. Fast food restaurants often add excess salt to processed foods, which we don’t usually use at home especially in their previously processed foods that they reheat. When cooking at home, there are many ways to reduce added salt without even thinking. For example, rinsing canned beans, making homemade stock, or using unsalted butter are simple steps that many already implement while cooking. While salt adds flavor, not at the levels found in fast food establishments. This article talks more about the use of salt and fat in healthy ways at home.
Receiving a big plate of food at a restaurant is always satisfying, but restaurants know this and will increase portion sizes to make you feel good in the moment. In reality, that is probably double the amount you would usually eat. Then, not wanting to waste the good food you paid for, and with leftovers being a hassle to take home, it is more likely for you to overeat when eating out.
I find I am more likely to eat fruits and vegetables when I am cooking at home for two reasons: if I am going to pay a lot of money, it’s not going to be for some boiled carrots, and when I am at home, I can make those carrots beautifully roasted with a honey garlic glaze for less money. It has also been found that, in general, those who eat home-cooked meals five times a week eat approximately two more portions of fruits and vegetables compared to those who eat at home three times a week. In addition, more fruits and vegetables mean more fiber in your diet, which helps keep you regular and lowers your blood pressure and blood sugar.
This point ties in with my others, but I want to emphasize the greater control over what you eat when you cook at home. Not only do you control the amount of salt, fruits, vegetables, and portions sizes, but you also can manage any potential exposures to allergens, intolerances, or health-related avoidances. If you have any one of these, avoiding certain foods can be extremely important to your health, and you can’t always control this when dining out. You may not be fully aware if peanuts were separated from other dishes or if regular soy sauce or tamari was used. Being generally aware is always important. Therefore, cooking at home can keep you informed about these crucial health factors.
Now, I am not saying don’t ever go out to eat or treat yourself to fast food, but cooking at home has its perks for your health. Eating a home-cooked meal is obviously not the same as going out to a restaurant, but that doesn’t mean we can’t have restaurant-quality food at home. Whether you want to learn the essentials of cooking or how to make sushi, these classes are great opportunities to start or continue cooking at home to keep our bodies healthy!
Don't miss Hands-On Cooking for Life: Eating to Nourish your Body and Mind coming up on Saturday, September 14 at 11:30am at Lincoln Square. In this class, Chef John Peters, shares his go-to summer recipes that have changed his life for the better.