Is eating home-cooked meals really all you need to do to stay healthy?

Do you ever wonder why you're not losing weight despite eating “home-cooked” meals? Have you ever considered that a meal being home-cooked is not a guarantee that it’s healthy.

While home-cooked meals are best for being able to regulate what’s in your food - the amount of oil and salt, the freshness of the ingredients - it is still not a guarantee that it is healthy. In reality, if you want to be healthy you need to practice portion control, as well as include some form of exercise or movement or the other into your day.

Here's a look at the benefits of home cooking, and where you can make changes to get the most value out of it.

Benefits of home-cooked meals

• Control over ingredients

Cooking at home ensures you know exactly what goes into your food, helping you avoid harmful additives and excessive salt or sugar.

Advantages:

• Customise meals to suit dietary needs, such as low-sodium or gluten-free.
• Use fresh, wholesome ingredients without relying on preservatives.

Tip: Experiment with herbs and spices to enhance flavour without adding unhealthy elements.

Also read | What to eat in a balanced diet: Try these 5 healthy food pairings for your daily diet

• Portion control

Restaurant meals and takeaways often serve oversized portions, leading to overeating. Home-cooked meals let you control portion sizes.

Ways to practice portion control:

• Use smaller plates to avoid overloading.
• Measure ingredients to ensure balanced servings.

Tip: Include a variety of food groups in each meal for well-rounded nutrition.

• Cost-effectiveness

Home cooking is often cheaper than eating out, allowing you to prioritise quality ingredients without exceeding your budget.

How it helps:

• You can buy fresh produce and bulk ingredients at lower prices.
• Save on hidden costs like delivery charges and service fees.

Tip: Plan meals for the week to save time and avoid waste.

Also read | What your balanced diet should look like: Dairy, nuts, fruits and veggies

What home-cooked meals can’t do alone

• Ensure balanced nutrition

Eating at home doesn’t automatically mean a balanced diet. Over-relying on certain foods or missing essential nutrients can still occur.

How to improve balance:

• Incorporate fruits, vegetables, whole grains, and lean proteins into meals.
• Avoid cooking methods that reduce nutritional value, like deep-frying.

Tip: Rotate meal plans to include a variety of nutrients.

• Replace physical activity

Good nutrition is essential, but staying active is just as important for maintaining health.

Ways to integrate exercise:

• Pair a healthy meal with a post-dinner walk.
• Set aside time for regular physical activities you enjoy.

Tip: Combine moderate exercise with strength training for optimal benefits.

Also read | Diet guide: Here's how much nutrition you need according to your age

• Address mental well-being

Eating at home doesn’t directly address mental health, which also plays a critical role in overall wellness.

Suggestions:

• Share home-cooked meals with loved ones to foster connection.
• Practice mindful eating to reduce stress and improve satisfaction.

Tip: Create a calming atmosphere while eating, such as dim lighting or soft music.

• How to make home cooking even healthier

Experiment with new recipes

Trying diverse cuisines helps keep meals exciting and provides varied nutrients.

How to explore:

• Research healthy recipes online or in cookbooks.
• Focus on seasonal ingredients for fresh, flavourful meals.

Tip: Introduce one new recipe each week to expand your repertoire.

• Limit processed foods

Even at home, relying on pre-packaged foods can undermine health goals.

Alternatives:

• Choose whole foods over canned or frozen options.
• Make sauces, dressings, and spice blends from scratch.

Tip: Check labels for hidden sugars or sodium in store-bought items.

• Plan meals mindfully

A well-thought-out meal plan ensures variety and prevents unhealthy last-minute choices.

How to start:

• Prep ingredients in advance to reduce cooking time.
• Include snacks that support health, such as nuts or yoghurt.

Tip: Use meal planning apps to simplify the process.

While home-cooked meals are an excellent foundation for staying healthy, they are only one piece of the puzzle. A truly healthy lifestyle combines nutritious meals with regular exercise, balanced mental well-being, and mindful habits.