Where Every Diet Should Begin: At Home

Americans are unhealthy. The only substantial improvement to the American diet in recent decades is a reduction in soft drink consumption.¹ With the prevalence of fast food restaurants, aided substantially through food ordering apps and delivery services, the health and weight management of Americans has been in decline for a number of years.

While health and weight management have declined, dieting has been on the rise, especially for plant-based diets.² From juice cleanse systems to internet-based workout systems, the market for weight loss is expanding. But maybe the solution is closer to home. Or, more specifically, the answer to weight management and overall health might be in our own kitchens.

Experts note that while it is incredibly difficult to eat healthy while eating out, it is even harder to eat poorly when cooking at home. Our cooking style varies from what happens in the back of a restaurant kitchen: from the choices of ingredients to additives, it's very difficult not to automatically create healthier food options just by making food yourself. (No, ordering takeout does not count as cooking. I asked.) Here are a few ways to modify your eating and shopping habits for your overall health, even if you are one of the 50 percent of Americans who hate cooking.³

Start with the List

Eating healthy starts at home but it also requires having healthy ingredients in the home. If the only food available is packed with preservatives and filled with sugar, eating at home may not have much of an impact on overall health. For this reason, it is essential to start with the grocery list. Map out what is needed.

Sticking to a keto diet? Check out low-carb recipes and recommendations for items to keep on hand. Choosing to cut sugar out of your diet? Research recipes that are sugar-free. Most importantly, plan meals you will enjoy eating and are easy to make. Doing the planning ahead of time will set you up for success.

Stick to the List

This is another way of saying, don't shop hungry. Taking the time to make a list and to assess the needs of your household is a commitment, but so is going to the store and only buying those items. Be thorough in planning meals so you can make choices at your best, instead of when you're ravenous.

Planning Tip: the American diet is typically low on vegetables. Ensuring you have veggies on hand can make any meal more well-rounded and make low-calorie meals more satisfying. An added benefit of vegetable dishes is that they are typically quick and easy to whip up.

Meal Prep

For many of us, the idea of cooking at the end of a long day can sound like torture. If this is something with which you struggle, commit one day a week to prepping meals and having them ready. There are myriad of recipes for easy meals that fall in line with low-carb, sugar-free, or basic healthy options.

Regardless of body type, lifestyle, family situation, or diet goals, cooking at home can positively impact health and weight management as well as reduce food-related expenses.⁴ With a little planning, you may even find cooking to be enjoyable.

Dr. Rosmy Barrios, MD

This article has been medically reviewed by Dr. Rosmy Barrios, MD.

Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.

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Esther Sherman

Esther is a published author and attorney currently based out of Washington DC, where she is actively working to shape the federal government's tax policy. She is a fan of swimming and enjoys running ultra-marathons.

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