Cooking at home - (2023)

to eat healthy food

We all love ready meals, but one of the easiest ways to improve your health is to cook more homemade meals. Here's how to get started.

Cooking at home - (1)

The benefits of cooking at home

Whether youlive aloneor a busy parent, finding the time and energy to prepare homemade meals can seem like a daunting task. At the end of a hectic day, perhaps the quickest and easiest option is to eat out or order something. But convenience and processed foods can have a significant impact on your mood and health.

Ready meals tend to be high in chemical additives, hormones, sugar, salt, unhealthy fats and calories, all of which can affect your brain and your outlook. It can make you feel tired, bloated, and irritable, and worsen symptoms of depression, stress, and anxiety.

Restaurants often serve more food than you should be eating.Many restaurants serve portions two to three times larger than recommended dietary guidelines. This encourages you to eat more than you do at home, which is detrimental to your waistline.blood pressure, and risk of diabetes.

When you prepare your own meals, you have more control over the ingredients.By cooking for yourself, you can ensure that you and your family eat fresh, healthy meals. This can help you look and feel healthier, increase your energy, stabilize your weight and mood, and improve your sleep and stress resistance.

Cooking at home doesn't have to be complicated.The cornerstone of a healthy dietis to eat foods that are as close as possible to the way nature made them. That means replacing processed foods with real foods whenever possible, and eating plenty of vegetables and healthy sources of protein. That doesn't mean you have to spend hours in the kitchen combining hundreds of different ingredients or slavishly following elaborate recipes. In fact, simple meals are often the tastiest.

Cooking at home can take even less time than eating out.There are many quick, easy, and healthy meals you can make at home in less time than driving to a restaurant or waiting for a delivery.

Cooking at home is also a great way to spend time with others– and you don't have to be an accomplished chef. Regardless of your skill or experience as a chef, you can learn to prepare quick and healthy meals that can have real benefits for your mental and physical health.

Benefits of cooking at home
Health Benefits
Preparing healthy meals at home can support your immune system and reduce your risk of diseases like heart disease, cancer, high blood pressure and diabetes.
It can give you more energy, improve your sleep, and help you cope better with health problems.
For women, cooking healthy foods can help reduce symptoms of PMS and menopause and increase fertility.
If you're on a special diet or trying to lose weight, preparing meals for yourself gives you more control over ingredients and portion sizes, allowing you to better manage your weight or manage food allergies.
By practicing safe food handling when cooking at home, you are less likely to contract a foodborne illness.
Cooking at home can sharpen your mind, fight cognitive decline and reduce your risk of Alzheimer's.
It can stabilize children's energy and help them grow into healthy, confident adults.
Emotional and social benefits
The simple process of cooking at home can boost and improve your mood and self-esteem.
Taking time out from a busy schedule to cook can also be a great stress reliever.
Preparing even simple meals at home can be creatively fulfilling.
Eating healthy, home-cooked meals can increase your resilience to stress, anxiety, and depression, and improve your mood and outlook.
Cooking and dining with family is a great way to bond with loved ones.
Inviting friends over can expand your social circle, which can relieve stress.
Eating healthy meals can even bring joy into your life. When your body feels healthier, you feel happier - inside and out.

Studies have also shown that if you cook home-cooked meals regularly, you're more likely to make healthier choices even on those occasions when you're eating out. In other words, eating healthy can become a habit.

Talk to a therapist now

Cooking at home - (2)

With over 25,000 licensed counselors, BetterHelp has a therapist to fit your needs. It's easy, affordable and convenient.

(Video) Traditional Living ! Living and cooking every day at countryside , Natural place #cooking #short50 is a complete toolbox for support whenever you need it, on your schedule. Registration takes only a few minutes.


(Video) Amazing Lifestyle at countryside ! Living and cooking at home #cooking #short 69

Teen Counseling is an online counseling service for teens and young adults. Connect with your advisor via video, phone or chat.


Affiliate Disclosure

The joys of sharing a home cooked meal

Food brings people together and cooking at home is a great way to unite your family around the dining table. Everyone loves a home-cooked meal - even cranky teenagers or picky eaters. And if you live alone, that doesn't mean you have to cook or eat by yourself. Sharing meals with others is a great way to expand your social network. Receiving appreciative feedback on a meal you have prepared for someone can also boost your self-esteem.

Make meals a social experience.Simply chatting with a friend or loved one around the dinner table can play a huge role in reducing stress and improving mood. Bring the family together and stay up to date on each other's everyday lives. If you live alone, invite a friend, colleague, or neighbor over.

Turn off screens. Take a break from the TV, turn off your phone, and avoid other distractions so you have a real chance to connect with the person you're sharing a meal with. By avoiding screens and eating with others, you also help avoid senseless overeating.

Cook with others.Invite your spouse, roommate, or friend to share the chores of shopping and cooking—for example, one person prepares the appetizer and the other person prepares dessert. Cooking with others can be a fun way to deepen relationships and share expensesmake cheaperfor the both of you.

Overcoming obstacles in cooking at home

Despite all the benefits, many of us still consider meal prep to be a chore, either something we don't have time for or something only for experienced cooks. Maybe you've tried cooking before and didn't like the end result, or maybe your kids just prefer take-out?

Overcoming obstacles in cooking at home often starts with changing the way you look at meal preparation or the time you spend in the kitchen. Some common reasons why we don't cook at home and what to do about it include:

Obstacle 1:"I don't have time to cook."

Sure, shopping, chopping ingredients, cooking, and then cleaning up afterwards can be time-consuming. But there are many ways to speed things up:

(Video) Traditional Living ! Living and cooking every day at countryside , Natural place #cooking #short79

  • Shop online and have all the ingredients delivered to your home.
  • Get your family involved. Trade shopping and cleaning responsibilities with your spouse or a roommate.
  • Do some of the preparation in advance. For example, chop veggies on weekends when you're under less pressure to reduce final cooking time.
  • Use fresh ingredients. Salads and raw food recipes only take a few minutes to prepare.
  • Think of cooking meals as an enjoyable, relaxing experience rather than a chore — it won't seem nearly as time-consuming.

2:"It's cheaper to eat fast food."

At first glance, it may seem that eating at a fast food restaurant is cheaper than a home-cooked meal. But that is seldom the case. A study by the University of Washington School of Public Health found that people who cook at home eat healthier foods overallwithouthigher meal costs. Another study found that frequent home cooks spend about $60 a monthless keen on food than those who ate outmore often.

3:"At the end of a busy day, I'm too tired to cook."

Preparing healthy meals doesn't have to be a big effort.

  • By loading up a slow cooker with meat and veggies in the morning, you can have a piping-hot meal home by night with minimal prep and cleanup.
  • Prepare meals in bulk and freeze leftovers in individual portions to eat when you don't have the time or energy to cook.
  • By cooking your main protein once a week, such as B. a roast chicken or slow-cooked turkey breast, you can use the meat to prepare quick and easy meals during the week such as soups, salads, sandwiches, burritos or pasta dishes.

4:"I can not cook"

If you're intimidated by the prospect of preparing a homemade meal, it's important to remember that cooking isn't an exact science.

  • It's usually perfectly fine to omit an ingredient or substitute one thing for another.
  • Look online for easy recipe ideas or buy a basic cookbook.
  • As with anything, the more you cook, the better you become. Even if you're a complete novice in the kitchen, you'll quickly master some quick, healthy meals.

5:"Even if I cook a healthy meal at home, I can't get my family to eat it."

Over time, you can wean your family (and yourself) off the taste of takeout and packaged foods.

  • Start small and only cook once or twice a week so everyone's taste buds can adapt.
  • Young children love to cook and find it fun to eat what they helped to prepare.
  • The child's impulse to imitate is strong. The more often your children see you eat healthily, the more likely they are to follow your example.

Tips for getting started

Don't think it has to beeveryonemeal at home. Cooking at home just a few times a week can pay off when you start out. The more you cook your own meals, the better you become at it. At some point, you may find that eating out or ordering becomes more of an occasional indulgence than the norm. Here are some tips to get you started:

Start with fresh, healthy ingredients. Baking sugary treats like brownies, cakes, and cookies isn't going to help your health or your waistline. Also addingtoo much sugaror salt can turn a healthy homemade meal into an unhealthy one. To ensure your meals are both good for you and tasty, start with healthy ingredients and flavor them with spices rather than sugar or salt.

keep it simple. Steam or roast some vegetables, grill fish or chicken, add herbs, spices or a healthy sauce. Simple cooking can be tasty and quick.

Cook enough for leftovers. It's great to have leftovers to use for a quick and easy lunch or dinner the next day. If you're making things like rice or pasta, cook at least double the amount you need and store in the fridge to use with other meals. Freezing leftovers can also ensure you have a homemade meal on hand for when you don't feel like cooking.

Substitute healthier meals. Grill or bake instead of frying. Replace salt with garlic or onion powder. Reduce the sugar called for in most recipes by 1/3 to 1/2. Reduce meat and increase vegetables in stews and casseroles. Choose whole-wheat versions of pasta and bread, and substitute whole-wheat flour for bleached white flour when baking.

Get some staples. Ingredients like rice, pasta, olive oil, spices, flour, and bouillon cubes are staples you'll likely use on a regular basis. Having cans of tuna, beans, tomatoes, and bags of frozen veggies handy can be helpful for making quick meals when you're pressed for time.

Give yourself some leeway. It's okay to burn the rice or overcook the veggies. After a few tries it will be easier, faster and tastier!

Authors: Lawrence Robinson, Jeanne Segal, Ph.D., and Robert Segal, M.A.

    • references

      Nutrition, Mood, and Brain Health: Implications for the Modern Clinician.(n.d.). Retrieved February 12, 2022 from

      Nutritional Psychiatry: Your Brain on Food - Harvard Health.(n.d.). Retrieved February 12, 2022 from

      Roberts SB, Das SK, Suen VM M, Pihlajamäki J, Kuriyan R, Steiner-Asiedu M, Taetzsch A, Anderson AK, Silver RE, Barger K, Krauss A ., Karhunen, L., Zhang, X., Hambly, C., Schwab, U., Triffoni-Melo, A. de T., Fassini, P. G., Taylor, S. F., Economos, C., ... Speakman, J. R. ( 2018). Measured energy content of commonly purchased restaurant dishes: multi-country cross-sectional study.BMJ, k4864.

      Tiwari A, Aggarwal A, Tang W, & Drewnowski A (2017). Cooking at home: A strategy for meeting US dietary guidelines at no extra cost.American Journal of Preventive Medicine, 52(5), 616–624.

      Wolfson, J.A. & Bleich, S.N. (2015). Is home cooking associated with better diet quality or weight loss intention?Public Health Nutrition, 18(8), 1397–1406.

      (Video) Traditional Living ! Living and cooking every day at countryside , Natural place #cooking #short75

    Get more help

    Stay-At-Home Cooked Meals– Tips for cooking during Corona. (NPR)

    89 recipes with 5 ingredients or less - seriously- Recipes that do not require many ingredients. (Good Appetite)

    74 cheap and easy dinner recipes- Meal ideas that will help you never have to cook a boring meal again. (yummy)

    home cooking- Recipes to cook at home. (Harvard School of Public Health)

    (Video) Traditional Living ! Living and cooking every day at countryside , Natural place #cooking #short85

    Last updated: December 5, 2022


    What foods should elderly avoid? ›

    Unpasteurized milk and dairy products, fried foods, high-sodium foods, and certain raw produce are among the foods to avoid or limit at any age. If a limited income makes it difficult for an older adult to afford healthy foods, there are several food assistance programs available to help.

    What should a 70 year old man eat? ›

    What to eat
    • fruit and vegetables.
    • potatoes, bread, rice, pasta and other starchy foods.
    • dairy and alternatives.
    • beans, pulses, fish, eggs and other proteins.
    • oils and spreads.

    What is the simplest diet you can live on? ›

    Under the diet, each meal should consist of four handfuls of food — one handful of protein, one of carbohydrates, and two of vegetables — plus a spoonful of fat. This means no calorie counting or weighing food portions, which can be difficult if you're on the go or don't own kitchen scales.

    What is a healthy diet for 65 year old woman? ›

    Older adults' unique nutrition needs

    Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.

    What is the best fruit for elderly? ›

    Seniors should eat plenty of citrus fruits to obtain enough vitamin C in their day. Vitamin C is known to produce antibodies, which boost immunity and help older adults fight off infections. Some examples of vitamin C rich foods are oranges, broccoli, tomatoes, bell peppers, tangerines, grapefruit, and strawberries.

    What are the 3 most important foods you can eat for healthy aging? ›

    Fruits and vegetables. Whole grains. Low-fat dairy products like yogurt and cheese. Skinless poultry.

    What is the ideal weight for a 70 year old man? ›

    About You
    Average Weight for Adult Men in the U.S. (2015–2018)
    50-59202.5lb (91.85kg)
    60-69201.2lb (91.26kg)
    70-79193.4lb (87.72kg)
    80 and over177.5lb (80.51kg)
    4 more rows
    Aug 18, 2022

    How much should a 70 year old drink a day? ›

    How much water do you need to stay hydrated? As a general rule, you should take one-third of your body weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink 50 ounces of water each day.

    What 2 foods can you survive on? ›

    Technically a person can survive well into adulthood without any major health issues off of just eggs and potatoes; though, cholesterol may become an issue when older.

    What is an easy diet for seniors to lose weight? ›

    Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

    What diet makes you live the longest? ›

    A Mediterranean diet remains one of the gold standards for living longer and more healthfully. This pattern is characterized by a high intake of fruits and vegetables; whole grains; pulses; healthful fats from nuts, olive oil, and avocado; and herbs and spices. It includes seafood a few times a week.

    What are the best vegetables for seniors? ›

    Spinach, kale, collard greens, broccoli and other leafy greens can make medications to prevent blood clots less effective. Green leafy veggies are rich in vitamin K, which interacts with the common blood-thinning drug warfarin (brand name Coumadin).

    What makes elderly people happy? ›

    Focus on abilities.

    Older adults who focus on what they can do and find rewarding, rather than any decline in abilities, are happier. According to a study in The Gerontologist, accepting aging and adapting to age-related changes is vital to successful aging and well-being.

    What is a good bedtime snack for seniors? ›

    Popcorn, oatmeal, sweet potato, and jasmine rice are great examples of whole grains which help aid in digestion, metabolism, and of course, sleep. Oatmeal is one of the best bedtime snack foods because it includes an abundance of sleep-inducing nutrients such as magnesium, potassium, phosphorus, and calcium.

    Is peanut butter good for the elderly? ›

    Peanut butter provides beneficial fats, magnesium, and proteins that offer seniors a sustained energy supply throughout the day. Peanut butter is also high in vitamin E and B6, which are beneficial for brain health and antioxidants, which may help prevent blood clots and vascular damage.

    What cereal is good for seniors? ›

    Common Breakfast Cereals Suggested for High Fiber Content
    CerealTotal fiber per serving (g)Serving (volume)
    Bran Flakes, Post53/4 cup
    Raisin Bran, Kellogg's81 cup
    Complete Wheat Bran, Kellogg's53/4 cup
    Shredded Wheat, Post52 biscuits
    4 more rows
    Mar 15, 1999

    What is the healthiest milk for seniors? ›

    Which type of milk is best for the elderly? Low-fat or non-fat milk is a good source of vitamin D and other nutrients. The elderly may drink fresh milk, but those who have lactose-related intolerance may choose lactose-free versions.

    How much water should a 90 year old drink daily? ›

    Experts generally recommend that older adults consume at least 1.7 liters of fluid per 24 hours. This corresponds to 57.5 fluid ounces, or 7.1 cups.

    Is Sweet Potato good for the elderly? ›

    Sweet potatoes are a great source of potassium. Potassium helps seniors maintain normal blood pressure, heart function, and fluid and electrolyte levels in the cells, which is why sweet potatoes are especially beneficial for those who aren't physically active and cannot strengthen their hearts on their own.

    What food is best for seniors? ›

    Look for important nutrients

    Lean protein (lean meats, seafood, eggs, beans) Fruits and vegetables (think orange, red, green, and purple) Whole grains (brown rice, whole wheat pasta) Low-fat dairy (milk and its alternatives)

    What foods put weight on elderly? ›

    Add more calories from healthier foods to your diet to help you gain weight:
    • sprinkle grated cheese on savoury dishes.
    • add cheese or milk to soups.
    • add ground or whole nuts, nut butter or seeds to dishes.
    • add soya or pea protein powder to meals and drinks.
    • spread avocado on toast for a high-energy and healthy snack.

    Is banana good for elderly? ›

    Bananas are good for the elderly because they may relieve symptoms of anxiety and depression, brighten the mood, and enhance restful sleep. In addition, bananas are typically well-tolerated by seniors who may not have an appetite if they're living with emotional health issues.

    What is the best food for aging? ›

    10 Anti-Aging Foods to Support Your 40s-and-Beyond Body
    • Papaya. ...
    • Blueberries. ...
    • Broccoli. ...
    • Spinach. ...
    • Nuts. ...
    • Avocado. ...
    • Sweet potatoes. ...
    • Pomegranate seeds. Pomegranates have been used for centuries as a healing medicinal fruit.
    May 5, 2018

    Is peanut butter good for elderly? ›

    Peanut butter provides beneficial fats, magnesium, and proteins that offer seniors a sustained energy supply throughout the day. Peanut butter is also high in vitamin E and B6, which are beneficial for brain health and antioxidants, which may help prevent blood clots and vascular damage.

    What is the best vegetable for elderly? ›

    Spinach, kale, collard greens, broccoli and other leafy greens can make medications to prevent blood clots less effective. Green leafy veggies are rich in vitamin K, which interacts with the common blood-thinning drug warfarin (brand name Coumadin).

    Is Potato good for seniors? ›

    Potatoes belong to starchy foods high in fiber and B vitamins. They also contain potassium which helps regulate blood pressure and heart function. Potatoes are also a good source of energy, so they are ideal for seniors who are not physically active.


    1. Traditional Living ! Living and cooking every day at countryside , Natural place #cooking #short47
    (Traditional Living)
    2. Traditional Living ! Living and cooking every day at countryside , Natural place #cooking #short36
    (Traditional Living)
    3. Traditional Living ! Living and cooking every day at countryside , Natural place #cooking #short67
    (Traditional Living)
    4. LIVE Saturday 6:30 PM: The Millennium: The Great Theological Divide - Revelation 20 - Skip Heitzig
    (Calvary Church with Skip Heitzig)
    5. Reading Terminal Market - A Must when in Philly! (Feb. 2023 visit)
    (Elevated Moments by Joanne Thursday)
    6. Traditional Living ! Living and cooking every day at countryside , Natural place #cooking #short94
    (Traditional Living)
    Top Articles
    Latest Posts
    Article information

    Author: Corie Satterfield

    Last Updated: 11/29/2022

    Views: 6393

    Rating: 4.1 / 5 (62 voted)

    Reviews: 85% of readers found this page helpful

    Author information

    Name: Corie Satterfield

    Birthday: 1992-08-19

    Address: 850 Benjamin Bridge, Dickinsonchester, CO 68572-0542

    Phone: +26813599986666

    Job: Sales Manager

    Hobby: Table tennis, Soapmaking, Flower arranging, amateur radio, Rock climbing, scrapbook, Horseback riding

    Introduction: My name is Corie Satterfield, I am a fancy, perfect, spotless, quaint, fantastic, funny, lucky person who loves writing and wants to share my knowledge and understanding with you.