![\"Benefits](\"https:\/\/potenzmittel.me\/wp-content\/uploads\/2024\/11\/benefits-home-cooking-1024x683-1.jpg\")
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If social media has taught us anything it\u2019s that you don\u2019t have to be a professional chef to be a fabulous home cook! In fact, the opposite is true.\u00a0<\/p>\n
Influencers on a college budget share tips for quick and easy meals using a can of beans while celebrity chefs show us how to make restaurant quality meals at home. There\u2019s someone online with your culinary skill set that can help guide you to make home cooking work for your lifestyle.<\/p>\n
But this conversation has a flip side. You may be stretched thin and not sure if you can add anything else to your to-do list. But cooking at home can be practically<\/em> stress-free when you use the right strategies.\u00a0<\/p>\n As a dietitian and three-time cookbook author, I\u2019m here to help. Here, we\u2019ll cover why home cooking may improve your health, happiness, and budget. And, most importantly, just how to stock your kitchen to make home cooking a breeze.\u00a0<\/p>\n When you cook food at home, you\u2019re steering the ship when it comes to what ingredients (and how much of them) go into your meals.\u00a0<\/p>\n That means you can opt for the whole grains, high fiber, protein packed ingredients that will help meet your goals. Plus, you can easily bulk up your meals with veggies. In fact, research shows people who cook at home have a better diet and lower body fat (1<\/a>).\u00a0<\/p>\n I tell my clients to consider a quick pasta-based dinner, like macaroni and cheese. Dining out, a bowl of macaroni and cheese from a quick-service restaurant is traditionally made with a white pasta, butter, cheese, some milk, and maybe even a fun addition like bacon.\u00a0<\/p>\n While that style of mac and cheese is delicious, it can also top 1,000 calories and 35 grams of saturated fat, with little fiber, and more than 2,200 milligrams of sodium. It\u2019s not the best option for your health goals despite its 33 grams of protein (2<\/a>).\u00a0<\/p>\n Now, let\u2019s take that same macaroni and cheese meal and make it at home. You have the luxury of choosing what goes into that dish; and the best part, you can make it work for your lifestyle. Stay with me, I\u2019ll show you how!<\/p>\n A serving of this homemade mac-and-cheese packs approximately 450 calories, 8.5 grams of saturated fat, 800 milligrams of sodium, and a whopping 38 grams of protein.\u00a0<\/p>\n As you can see, that shaves off around 550 calories and 26.5 grams of saturated fat, while boosting the protein even up by 6 grams!<\/p>\n A standard box mix has about 200 to 300 calories per serving with around 9 grams of protein and less than 2 grams of fiber. But, when you add those swaps, like broccoli and cottage cheese into the mixture, the nutrition increases.\u00a0<\/p>\n You now have a bowl that delivers around 21 grams of protein and upwards of 3 to 4 grams of fiber! Remember, every small change counts.\u00a0<\/p>\n Whether you choose to start from scratch or level up a mix, don\u2019t forget to log your meals in the MyFitnessPal app to see how home cooking helps you meet your nutrition and weight goals.\u00a0<\/p>\n Studies show cooking dinner routinely at home may actually result in fewer calories consumed, benefiting those who have an end goal of weight loss (8<\/a>).\u00a0<\/p>\n Plus, people who cook at home and follow a meal plan also tend to have a better diet quality, meaning they eat more fruits and vegetables, whole grains, and more nutrient dense foods routinely (1<\/a>, 9<\/a>). People who cook at home regularly tend to have less body fat than people who don\u2019t (1<\/a>).\u00a0<\/p>\n But, remember, what and how you\u2019re cooking matters! Keep these tips in mind as you navigate your home cooking weight-loss journey (10<\/a>):<\/p>\n Essential Guide to Meal Planning ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n Home cooking has some powerful mental health benefits. In fact, here\u2019s your invitation if you typically cook for yourself to invite your workout buddy over to share a nice meal together.\u00a0<\/p>\n Not only is sharing meals associated with better relationships, but it also may decrease stress and tension at home while improving grades of school-age children (11<\/a>). And, if that\u2019s not enough, the meals are traditionally healthier, providing more fruits and vegetables, less fried foods, and less sugary drinks (11<\/a>). In fact, children who eat family meals together are less likely to be overweight or obese (11<\/a>).\u00a0<\/p>\n I know the struggle of finding time to cook and sitting down together when you have a million after school commitments. This is where meal prep comes in handy.\u00a0<\/p>\n I find clients with demanding jobs and schedules really benefit from having a plan. Even something as simple as declaring Thursdays \u201cbreakfast for dinner\u201d nights. That can mean a delicious egg and veggie scramble is on the menu served up with some sliced avocado and whole grain toast.\u00a0<\/p>\n Remember, healthy eating at home doesn\u2019t have to be time intensive or hard. It just has to be nourishing!\u00a0<\/p>\n Melissa Jaeger RD, LD<\/strong> is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.<\/p>\n Elizabeth Shaw, MS, RDN, CPT<\/strong> is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.<\/p>\n Cooking at home may just leave more money in your budget for some new workout gear, too! In fact, those who cooked at home more often than eating out saved a pretty penny each week.\u00a0<\/p>\n In a 2017 study of 437 adults, those who cooked frequently at home spent on average $208 dollars a month on groceries, yet just $65 on away from home purchases (12<\/a>). This put their total per month food budget at $273 (12<\/a>). Of course, the cost of food has risen over the years since 2017.<\/p>\n On the flipside, those who ate out frequently had a higher total overall monthly food budget of $364 (12<\/a>). That\u2019s a whopping $91 more dollars than those who cooked at home (12<\/a>).\u00a0<\/p>\n Impulse purchases at the grocery store can also add up. To steer clear of those seasonal goodies that may find a way into your cart, consider the help of an online grocery delivery (which gives you time, too) or writing a list (and sticking to it.)\u00a0<\/p>\n Personally, I save my market browsing trips to a once a month \u201ctreat\u201d, and instead rely on a weekly grocery delivery that helps me stick to purchasing only those items I need for the meal plan that week.\u00a0<\/p>\n Just like everything, the more you practice cooking, the better you\u2019ll be. I\u2019ve always loved cooking, which is probably why I ended up with a career in food! But, you don\u2019t have to be a nutritionist or chef to cook delicious meals at home. You just have to have a plan, and a well-stocked kitchen to help you execute that plan.<\/p>\n Here\u2019s my tried and true plan I recommend to all my clients looking for a starting off point to make cooking at home happen!<\/p>\n I\u2019m talking about spices, canned goods, fridge and freezer items \u2026 the whole shebang! You need to know what you\u2019re working with before you can create meals at home that you actually want to eat.\u00a0<\/p>\n Now that you know what you have, it\u2019s time to write out what you need to stock up on to make cooking at home convenient. Depending on your current cooking-from-home lifestyle, this list may be short or very long. Don\u2019t let the latter stop you from committing. In the long run, this will benefit your waistline (and wallet!)\u00a0<\/p>\n Staples I recommend:<\/p>\n Pantry:\u00a0<\/strong><\/p>\n Freezer:\u00a0<\/strong><\/p>\n Fridge:\u00a0<\/strong><\/p>\n Have kids? A partner? A roommate? Make it a family affair and let everyone pull their weight for meal prep. This not only helps get kids comfortable in the kitchen (a life skill that will serve them well), but also inspires them to try something new that week since they played a part in bringing that meal to life.\u00a0\u00a0<\/p>\n Meal prep doesn\u2019t have to mean hours spent cooking chicken and broccoli in silence. Make it fun by listening to your favorite music. My personal favorites are karaoke hits that I can sing along too while chopping produce for the week.\u00a0<\/p>\n If you\u2019re looking for extra home cooking inspiration, discover more recipes in the MyFitnessPal app<\/a>!<\/p>\n To make the most of cooking at home, Melissa Jaeger, RD, LD \u2013 Head of Nutrition, MyFitnessPal, recommends batch cooking. Think of this as your invitation to cook once, eat twice (or more!) Batch cooking is a great way to extend your proteins into multi-meals for the week.\u00a0<\/p>\n Jaeger shares, \u201cTry batch cooking your protein such as chicken breast and serving with a salad kit for a convenient meal option. Pairing ready-to-eat or simple to prepare items with those you already planned to cook can help you pull together a home cooked meal that fits into your busy schedule!\u201d<\/p>\n<\/p><\/div>\n The best way to get comfortable cooking at home is to start with a few minimal effort recipes that require just a few ingredients. For instance, if you enjoy a quiche, start with a pre-made dough and pre-cut veggies to toss into the whisked eggs. Checkout these 6 Easy Meal Prep Recipes for Weight Loss<\/a> for more inspiration, too.\u00a0<\/p>\n<\/p><\/div>\n You just need to get a little creative with your flavor enhancers. Jaeger shares, \u201cDried herbs and spices are some of my favorite pantry staples that can pack your meal with a flavorful punch! I recommend swapping garlic and onion salt for garlic and onion powder to enhance the flavor of your home cooked meals while reducing your overall sodium intake.\u201d<\/p>\n<\/p><\/div>\n Cooking at home helps you control what\u2019s going in your meals, meaning you can positively influence the nutrient quality of your food (1<\/a>). For example, because you\u2019re choosing what ingredients go in the dish (and how much), you have more control over the nutrient quality of the meal. Plus, you also can practice portion control hacks by using smaller plates, promoting overall balance without sacrificing the flavor or taste of your meals!<\/p>\n<\/p><\/div>\n<\/p><\/div>\n Home cooking is associated with a healthier diet (we\u2019re talking greater intakes of fruits and vegetables, more whole grain, more fiber, more nutrition), but also we\u2019re seeing payoffs when it comes to health, like a reduction in body fat and obesity (1<\/a>). Plus, you\u2019ll have more money in your wallet, and strengthen your family ties, too (11<\/a>, 12<\/a>).\u00a0<\/p>\n If you still need a little hand holding, the team at MyFitnessPal<\/a> is here for you. Checkout our No-Fail Meal Planning and Batch Cooking Guide<\/a> to get you started!\u00a0<\/p>\n The post From Scratch to Satisfaction: The Real Perks of Home Cooking<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" If social media has taught us anything it\u2019s that you don\u2019t have to be a […]<\/p>\n","protected":false},"author":1,"featured_media":526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"_links":{"self":[{"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/posts\/524"}],"collection":[{"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/comments?post=524"}],"version-history":[{"count":3,"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/posts\/524\/revisions"}],"predecessor-version":[{"id":529,"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/posts\/524\/revisions\/529"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/media\/526"}],"wp:attachment":[{"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/media?parent=524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/categories?post=524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/potenzmittel.me\/index.php\/wp-json\/wp\/v2\/tags?post=524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Health Benefits of Home Cooking<\/strong><\/h2>\n
Option 1: Make it from scratch!\u00a0<\/h3>\n
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Option 2: Use a boxed mix and level it up!\u00a0<\/h3>\n
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Home Cooking and Weight Loss<\/strong><\/h2>\n
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<\/figure>\n\nYou might also like<\/h5>\n
<\/div>\nPsychological and Social Benefits of Cooking at Home<\/strong><\/h2>\n
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\nAbout the Experts<\/strong><\/h4>\n
\n<\/div>\nFinancial Benefits of Home Cooking<\/strong><\/h2>\n
How to Start Enjoying Home Cooking<\/strong><\/h2>\n
Take inventory\u00a0<\/h3>\n
Make your grocery list\u00a0<\/h3>\n
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Involve your crew<\/h3>\n
Create a playlist<\/h3>\n
Frequently Asked Questions<\/strong><\/h2>\n
\n\nHow can I make home cooking more convenient with a busy schedule?<\/h3>\n
\nWhat are the best types of meals to cook at home for beginners?<\/h3>\n
\nHow can I make home-cooked meals healthier without sacrificing flavor?<\/h3>\n
\nCan home cooking help me with weight loss even if I\u2019m not following a specific diet?<\/h3>\n
The Bottom Line: The Benefits of Home Cooking for Overall Health\u00a0<\/strong><\/h2>\n