What Happens to Your Body When You Cook More at Home

Finding the time and energy to cook more at home can certainly feel like a daunting task. Convenience foods, demanding jobs, and driving kids from activity to activity have led to more and more families relying on restaurants and take-out apps.

While there is certainly a time and a place for takeout, the trend toward less home cooking can take a toll on your mental and physical health as well as your wallet. Below, we take a deep dive into the health and wellness benefits associated with cooking more meals at home.

Why Cook More at Home?

Let's face it. We live in a society where almost any food we want is at our fingertips. Food brands are creating convenience options for traditional favorites like pizza and pasta, chicken cutlets, and tikka masala. At the end of a busy and exhausting day, heating a frozen meal up or ordering out may definitely feel like the quickest and easiest option for getting dinner on the table.

These quick options certainly serve a purpose. But, cooking quick and easy meals at home doesn't have to be a time drain either. And there are no doubts the health benefits of eating at home trump those of convenience foods and takeout.

Risks Associated With Convenience Foods

Convenience and restaurant foods are typically high in sodium, added sugar, and sometimes chemical additives. Additionally, portion sizes are often much larger at restaurants; and individuals are less likely to be mindful of how much they are consuming.

According to a 2020 study, greater ultra-processed food consumption is correlated with higher weight and waist circumference. Research is also showing a correlation between convenience and processed food consumption and an increase in cardiometabolic conditions including inflammatory bowel disease. These studies certainly pose an argument for embracing more at-home food preparation.

Benefits of Cooking at Home

Despite the many convenience food options out there, there has been a rise in cooking at home says Moushumi Mukherjee, MS, RDN. "The one thing that I have seen as a dietitian is the increased trend in home cooking, and I am loving it. When one cooks at home, you can expect a multitude of benefits that can help with short and long-term health."

Cooking at home affords a number of health advantages, too. You have more control over the ingredients; and you can make meals that are lower in salt, fat, and calories. Home-cooked meals also are often higher in fruits and vegetables. When people cook at home, they also are more likely to serve themselves less than a restaurant portion and it is easier to eat mindfully.

Nutritional Benefits of Cooking at Home

Cooking homemade meals comes with numerous nutritional benefits. Whether you are managing a chronic disease, trying to lose weight, or wanting to eat more nutritiously, homemade meals are packed with nutrients that support your health in many ways.

When you cook at home, you can carefully select your ingredients, which oftentimes include whole food sources rather than processed ingredients with additives. Starting with whole food ingredients—and having more control over the seasonings and flavorings you use—can help decrease your consumption of additives, preservatives, and excess sodium and sugar.

According to current research, eating home-cooked meals is associated with greater fruit and vegetable intake and higher plasma vitamin C levels. You also are more likely to consume more vitamins, minerals, and antioxidants from home-cooked meals, contributing to an increase in overall nutrient density in your diet.

You also can make adjustments to meet your nutritional goals. For example, if a recipe calls for ground beef, but you would like to lower the saturated fat content of your meal, you can substitute ground turkey.

Or if you are making pasta and would like to up your whole grain, protein, and fiber content, substitute whole wheat pasta or chickpea pasta for traditional white pasta. Small swaps can make a big difference to your overall health, and you have much more control over this when cooking at home.

Positive Effect on Body Weight and Portion Control

We know that consuming processed and convenience foods is associated with higher weight status, but does cooking at home help with weight management? According to current research, more home-cooked meals are correlated with healthier body weights.

In one study, overweight and obese adults were randomized into two intervention groups—active cooking classes or demonstration (observational) cooking classes. While both groups saw improvements in food agency scores and Healthy Eating Index scores, the active group lost significantly more weight at six months compared to the demonstration group. The study authors concluded that active cooking in a weight management intervention may help improve weight loss outcomes.

One reason cooking at home contributes to healthier body weight is better portion control than when eating out, says Rhyan Geiger, RDN. "Meals we get outside of our homes are almost always large portions. Having a large portion in front of you makes it easier to overeat and eat more than planned."

Additionally, when you're done eating, it can be second nature to pick at the meal to pass the time while waiting for the check or to-go box, Geiger adds. Meanwhile, eating in the comfort of your own home can help promote more mindful eating and portion control. This allows you to listen to your body to determine when you are full instead of your portion being dictated by a restaurant.

Better Digestion and Gut Health

Cooking freshly prepared, whole foods does wonders for your gut health. Whole foods are rich in nutrients and linked to a number of health benefits. In contrast, eating more processed foods has been linked to more digestive disorders as well as inflammation.

Inflammation interferes with the function of your intestinal lining, leading to increased gut permeability or "leaky gut." This increased gut permeability may contribute to a wide range of health conditions including irritable bowel syndrome, inflammatory bowel disease, type 2 diabetes, and certain types of cancer.

Whole foods also are protective against a number of digestive diseases. They also help to promote better digestion and have the potential to provide relief from gastrointestinal issues. They also are higher in fiber than take-out or restaurant meals, which can contribute to a healthy and diverse gut microbiome.

For instance, the prebiotics found in fiber provides food for the healthy bacteria in your gut. Fiber also improves your intestinal barrier function, reduces inflammation, and minimizes the risk of many digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancer.

Improved Psychological and Emotional Well-Being

Not only does cooking at home have immense benefits for physical health, but it also has numerous benefits for your mental health as well. For instance, cooking can be therapeutic and may have an impact on stress reduction and help improve mood.

One review concluded that finding benefits to cooking that extend beyond nutrition may help increase your motivation and frequency of cooking. It also showed that cooking interventions in rehabilitative settings may positively influence psychosocial outcomes.

Cooking also gives you a sense of accomplishment and empowerment. When you make something yourself or try something new, it can make you feel good and be a significant confidence booster. The feeling of creating something tangible that you or others can enjoy can be extremely gratifying. Further, cooking is creative; and research shows that incorporating creative activities into your day helps improve mood and overall well-being.

Stronger Family and Social Connections

Eating is a social activity for many. Cooking at home and sharing a meal with family and friends strengthens connections, says Amanda Lane, MS, RDN, CDCES. "Family mealtime provides the opportunity for family members to communicate and bond over the shared meal. Increased family mealtimes are associated with improved diet quality among families."

Home cooking also can foster a sense of community and increase overall satisfaction in your life. Plus, you don't have to learn to cook things by yourself, Mukherjee says. You can get together with your family or friends and try new things to cook. It's also beneficial for kids.

"Many studies point out that when kids cook or help cook from a young age, they tend to try different foods with much more ease," she says.

In a large study of 8,500 students, 80% of students reported that they can cook meals from basic ingredients fairly easily. Cooking ability was positively associated with better nutrition and health indicators as well as stronger family connections.

Environmental Benefits and Financial Savings

As if the physical and mental benefits weren't enough, cooking at home also is good for your wallet as well as the environment, says Lane. "It does take more time to cook at home, however, the cost of ingredients is far lower than that of a meal eaten out or delivered. Families also are most likely to prepare foods that everyone in the family enjoys cutting down on food waste and further maximizing savings."

When cooking carb-based meals such as pizza and pasta, as well as proteins, you are likely to save a significant amount of money than if you ordered those items in a restaurant. One study showed that a primary motivator for more home food preparation among students is a desire to save money.

Bottom Line

Cooking at home provides numerous health benefits, both mentally and physically. More homemade meals mean a positive impact on the nutritional quality of your diet, weight management, and better digestive health.

Additionally, home-cooked meals give individuals a sense of accomplishment, confidence, and community bonding. Starting may feel difficult, but it doesn't have to be. Set a goal to cook just one night a week and go from there to create a home-cooked meal routine.