Eating out may be tasty and convenient in the short term, and it might even seem cheaper too, but when you think about the longer term health consequences it can be very harmful.
On the other hand, cooking at home can offer numerous benefits, including improved nutrition, cost savings and greater control over the ingredients. And, if you know someone who works in a restaurant they can tell you that they probably do not use the best ingredients, due to lowering their cost and improving their work efficiency.
However, many people still face challenges related to cost, time efficiency and cooking skills. So how can we handle these challenges so that most of the time we can cook at home and eat healthier?
First, some tips that might help you reduce cooking cost. Planning your meals for the week ahead can help you create a precise shopping list, reducing impulse buys and food waste. Focus on recipes that use similar ingredients to maximize your grocery purchases, and buy nonperishable items like grains, beans and pasta in larger bulk quantities to save money. Bulk buying reduces the cost per unit and ensures you have essential ingredients on hand.
You can also buy seasonal and local produce, such as fruits and vegetables, as they are often cheaper and fresher. Local farmers markets can offer good deals and fresh produce.
You can choose store brands over name brands and look for discounts or coupons to save on groceries. Many store brands offer very similar quality at a much lower price.
And you can cook in larger quantities too, preparing bigger portions of meals and freeze the leftovers in single-serving containers. This not only saves money but also ensures you have home-cooked meals ready to go at any time.
You can save time by starting with simple recipes that require minimal ingredients and preparation time, then gradually move to more complex dishes when you’re ready. Start by focusing on one-pot meals like soups, stews and casseroles, which require less cleanup and can be prepared in large quantities.
Dedicate some time at the weekend, or whenever you have free time, to meal prep. If needed, you can chop vegetables, marinate meats and prepare grains ahead of time to make the cooking easier.
Using an instant pot or slow cooker can save time by allowing you to cook meals with minimal interaction, you simply add the ingredients and let the device do the work. When I cook this way I like to prep everything at night, then when you wake up your meal is already cooked perfectly.
You can also utilize leftovers creatively by turning them into new meals, such as using roasted vegetables in a salad or stir-fry. Keep quick-fix items like canned beans handy, adding something like ground beef and frozen vegetables then creates a very fast and low cost meal option.
If you’re not yet comfortable cooking and feel you need to learn to cook, then start with basic recipes that require few ingredients and simple techniques. When you’re ready you can gradually expand your repertoire as you become more comfortable.
You can enroll in a local cooking class or online course and learn from professionals, some community centers has often very affordable or free classes on offer. For online courses, udemy.com has free cooking courses and tutorials.
Recipe books are also great sources of information and inspiration, often giving tips for troubleshooting and explaining cooking techniques as well. My favorites are Anna Olson’s “Baking Wisdom,” Darren McGrady’s “The Royal Chef at Home” and “Schnelle Rezepte” (which is German for “quick recipes”). They all have delicious recipes from simple to advanced levels.
Don’t be afraid to experiment and make mistakes, so do try out new recipes and techniques regularly to build confidence. Maybe you can ask for help from friends or family too, cooking together can be a fun experience.
Of course there are endless online resources, including cooking blogs and YouTube channels with an abundance of recipe videos as well. My favorite is “Farmhouse on Boone.” She has so many great resources, not just cooking but how to make things around the house, gardening, fermenting and so on. She is also a mom of eight.
You can absolutely overcome the barriers to home cooking, including cost, time constraints and lack of cooking skills. With just a little bit of planning, preparation and practice, cooking at home can become a rewarding and sustainable habit that benefits both your health and your budget.
Also, remember that your current health status is an investment for your future health.
References:
Anna Olson. https://annaolson.ca/
Chef Darren McGrady. https://theroyalchef.com/
Farmhouse on Boone. https://www.farmhouseonboone.com/
Schnelle Rezepte. https://www.youtube.com/@SchnelleRezepte88
Wolfson, J. A., & Bleich, S. N. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(8), 1397-1406.
Rosenheck, R. (2008). Fast food consumption and increased caloric intake: a systematic review of a trajectory towards weight gain and obesity risk. Journal of the American College of Nutrition, 27(2), 200-210.
Smith, L. P., Ng, S. W., & Popkin, B. M. (2013). Trends in US home food preparation and consumption: analysis of national nutrition surveys and time use studies from 1965–1966 to 2007–2008. Journal of Nutrition Education and Behavior, 45(4), 395-404.
Harvard T.H. Chan School of Public Health. (2018). Home cooking and eating habits: Global dietary database.
Fulkerson, J. A., Larson, N., Horning, M., & Neumark-Sztainer, D. (2010). A review of associations between family or shared meal frequency and dietary and weight status outcomes across the lifespan. Journal of Nutrition Education and Behavior, 42(3), 213-219.
Fryar, C. D., Hughes, J. P., Herrick, K. A., & Ahluwalia, N. (2018). Fast food consumption among adults in the United States, 2013–2016. National Center for Health Statistics. Retrieved from https://www.cdc.gov/nchs/data/databriefs/db322.pdf
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
