We all know that our diet is a major influence on our health. Our food choices determine whether or not we are getting adequate amounts of the nutrients our bodies need to function properly. According to research, it seems that eating home cooked meals may lead to better health outcomes than eating out frequently. This is definitely not surprising, but the extent of the benefits and some of the specific benefits may surprise you. Hopefully the following information will motivate you to make time for nutritious family dinners that are not only good for your health, but your family's health as well.
When dining out, people tend to gravitate toward all the wrong things, says Brandeis, a registered dietitian.
People consume 50% more calories, fat and sodium when they eat out than when they cook at home. And restaurant customers often miss out on fruits, vegetables, whole grains, beans and other vitamin-rich "powerhouse foods" that may reduce the risk of cancer, Brandeis said.
Uluckily surveys show that Americans are eating out more and more.
"We're eating in front of our cars, we're eating in front of the TV, but we're not sitting down as families," Brandeis says. "We're more sedentary than we've ever been, and we're fatter than we've ever been."
Numbers to think about...
The recommended daily average calorie intake for an adult is 2,000 calories with 56 to 78 grams of fat (preferably from "good" sources such as nuts, fish and olive oil) and approximately 1,500 to 2,300 milligrams of salt depending on health and age (cnpp.usda.gov).
- 1,631 calories, 81.6 grams of fat and 2,212 mg of salt in a fast food meal with a Whopper with cheese, medium fries and a medium vanilla shake
- 571 calories, 6.6 grams of fat and 933 mg of salt in a home cooked meal with half a roasted chicken breast, medium baked potato, ½ cup of peas, 1 cup of 1% milk and 1 cup of unsweetened applesauce (caloriecount.about.com)
Experts believe up to one-third of cancers are related to diet. Diets filled with red meat but few vegetables, for example, have been linked to several kinds of cancer. And overeating — which may be harder to avoid at restaurants — can lead to obesity, which increases the risk of postmenopausal
breast cancer, as well as cancers of the colon, kidneys, esophagus, endometrium and other tissues, according to the National Cancer Institute.
The results of a 10 year study published in Public Health Nutrition in 2012 link frequent cooking to living longer, according to the Cambridge Journals Blog.
The possibility of other factors, besides cooking, was also extensively investigated, but the aforementioned link still remained.
The study also found that men were more likely never to cook or to cook infrequently. They were also more likely to die at a younger age. This gender difference may have something to do with men’s inability to cook to a similar health advantage as women with regard to food choice aptitude or extent of cooking skill. The authors note, “One reason why women may benefit most from cooking (...) is that they are cooking for someone else, as they have probably always done: that is, they are cooking with greater purpose than simply preparing meals for themselves”.
As the study’s lead author, Prof Mark Wahlqvist, who works in international health and nutrition, observed, “it has become clear that cooking is a healthy behaviour. It deserves a place in life-long education, public health policy, urban planning and household economics. The pathways to health that food provides are not limited to its nutrients or components, but extend to each step in the food chain, from its production, to purchase, preparation and eating, especially with others”.
Cooking itself is a relaxing activity. It can be a great way to wind down from a stressful work day, and an especially effective activity in bringing family together . Kids can help setting the table or preparing the meal. If they feel that they were a part of putting the meal together, they are often more likely to want to eat the healthy meal.
Cooking on the grill also brings together friends and family in the summertime. It even gets men involved in cooking. Grilling is an easy and fast way to make a healthy dinner during the week.
Maybe you will never be able to do daily dinners, but at least make an effort to pencil in one or two, at least to start. Make out a list of meals for the week and make one big trip to the store and you are all set. If you are more motivated to cook on the weekend, make extra and freeze it to use as one of your meals during the week.
Dietitians suggest bringing homemade lunches to school and work, along with fruit or nuts for a mid-afternoon snack.
"Your body needs to be refueled every three to four hours, and it's a great opportunity to get something healthy," Rachel Brandeis of the American Dietetic Association says. "There is nothing healthy in a vending machine."
Nutrition experts say families don't have to swear off restaurants. They may have to work harder to avoid temptation, however, and ask detailed questions about the menu. "It is possible to eat healthfully if you eat outside the home," says Steven Shiff, a doctor at the Center for the Study of Diet and Nutrition at the Cancer Institute of New Jersey. "But it takes probably the same sort of planning that you would have to do to prepare meals at home."
Sources: Cambridge Public Health Nutrition
http://www.huffingtonpost.com/dr-mark-hyman/
USAtoday