Sign up for our Newsletter to receive the latest, advanced health Science, research, news, and updates delivered to your inbox.

Sign up for our Newsletter

 

 

 

 

 

 

As I am returning from a much needed vacation to the Dominican Republic with my husband and my children, I have been debating what to write about. I have written about the negative health effects of processed and ultra-processed foods before, and decided to look into the health benefits of eating freshly prepared foods.

I grew up with foods from the local farms in Germany, from the daily farmer’s market, which we walked to with a basket (no plastic wrappings..), and I do cook fresh every night for my husband and myself. The reason why we have loved traveling to the Dominican Republic since 25 years, is the abundance of beautiful nature, and the multitude of freshly prepared food. Coconut water from the freshly opened coconut, fish and shellfish fresh from the ocean, grassfed lean beef (which the locals are very proud of), and deliciously ripe fruit and vegetables are on the menu all day. We feel so energized when we are leaving our favorite vacation spot and keep the turquoise water, white beaches and palm trees in our mind until we go there again!

 

 

 

 

 

 

Here is some research I found in various PubMed articles:

 

- Nutritional Quality: Cooking from scratch allows you to control ingredients, leading to meals with less sodium, sugar, and unhealthy fats while incorporating more whole foods, fiber, and protein. This helps reduce the risk of chronic diseases like type 2 diabetes and heart conditions.

- Calorie Control: Home-cooked meals are often lower in calories compared to restaurant or processed foods, aiding in weight management.

- Mindful Eating: Preparing meals fosters mindfulness about what you consume, promoting healthier choices and portion control.

- Mental and Physical Health: A diet rich in fresh, minimally processed foods supports cognitive function, reduces stress, and may lower risks of depression and anxiety.

- Food Allergies and Sensitivities: Cooking at home ensures better management of dietary restrictions like allergies, food intolerances, and food sensitivities.

 

 

 

Overall, cooking from scratch enhances both physical health and emotional well-being while offering the opportunity for creativity in the kitchen.

- Expression and Personalization: It allows you to express your personality through food by choosing unique ingredients and techniques, tailoring dishes to your taste and preferences.

- Innovation and Experimentation: Cooking from scratch encourages experimentation with new recipes, ingredients, and presentation styles, fostering creativity and innovation in the kitchen.

- Artistic Presentation: The process involves artistic elements, such as arranging dishes visually appealingly, which can enhance the dining experience.

- Skill Development: It helps develop analytical and mathematical skills, as well as learning agility, through the process of measuring ingredients and adjusting recipes.

 

 

 

- Control Over Ingredients: Cooking at home allows the use of fresh, whole ingredients, avoiding preservatives, excessive salt, sugar, and unhealthy fats common in processed or restaurant meals.

- Higher Nutritional Value: Home-cooked meals often include more fruits, vegetables, and lean proteins, leading to better dietary quality and higher intake of essential nutrients like vitamin C.

- Adherence to Healthy Diets: Frequent home cooking is associated with greater adherence to diets like DASH and Mediterranean, which emphasize nutrient-dense foods.

- Healthier Caloric Balance: Meals prepared at home tend to have fewer calories and less sugar and fat compared to commercially prepared foods.

 

 

 

1. Johns Hopkins Bloomberg School of Public Health Research:
- People who frequently cook at home consume fewer calories, carbohydrates, sugar, and fat compared to those who cook less often. Cooking six to seven nights a week led to an average consumption of 2,164 calories, 81 grams of fat, and 119 grams of sugar per day, compared to higher amounts for those cooking less frequently.

2. Population-Based Cohort Study:
- Eating home-cooked meals more than five times per week was associated with higher adherence to DASH and Mediterranean diets, greater fruit and vegetable intake, and higher plasma vitamin C levels. It also correlated with lower BMI and body fat percentage.

3. Diet Quality Improvements:
- Families eating home-cooked meals show higher diet quality scores for both children and adults, with reduced calorie and sugar intake compared to pre-prepared meals.

4. Medical Intervention Study:
- Home meal preparation improves diet quality, reduces calorie intake, and minimizes weight gain over time compared to dining out.

5. University of Washington Study:
- Home-cooked meals are associated with diets lower in calories, sugar, and fat without increasing monthly food expenses.

6. Harvard Health Insights:
- Teaching patients to cook at home is an effective intervention for improving diet quality and overall health.

These studies consistently highlight the role of frequent home cooking in promoting healthier eating habits and reducing health risks.

 

 

 

 

 

 

Please reach out if you have any questions or would like to talk to me about how to incorporate the preparation of easy cooked meals. For me,cooking at night is my favorite time of the day, very relaxing, but also knowing the health benefits of eating freshly prepared foods makes me feel whole!

 

 

 

 

 

 

 

 

 

 

 

 In partnership with:

 

 

 

 

Simplify  Holistic Nutrition Consulting

www.SimplifyHolisticNutrition.com

Washington Street,

Norwell, MA 02061

(781) 883-5951