Many have heard the old adage, “You are what you eat.” This phrase comes from Anthelme Brillat-Savarin, who wrote, “Tell me what you eat, and I will tell you what you are.” While humans have more depth than simply the substances they consume, those substances affect almost every process in the human body, including the brain, gut, heart, muscles, and even skin.
It’s no wonder that food affects our physical, mental, and emotional health. The gut is even considered “the second brain” because the gut (specifically the enteric nervous system) has more nerve cells than the spinal cord or peripheral nervous system, controlling both digestion and cognitive function.
The importance of nutrition has led to countless disagreements about which substances are “healthy” and which are not. One of the most daunting aspects of improving one’s diet is the simple question of how. It seems as if every health study contradicts each other. This is due to many factors. First, most studies rely on self-reporting, which is full of bias and error in a field that requires precision and accuracy. It’s also difficult to isolate dietary impact from the other aspects of health, including sleep, exercise and stress. One of the most significant factors is how different every human is from each other. Genetics, lifestyle choices, health issues, and food sensitivities all affect how someone reacts to a diet. Even one’s personality might respond more or less successfully to the regulations placed on different diets. It’s important to opt for a mindful mindset over a perfectionist mindset. No food is perfectly “healthy” or “unhealthy.” Furthermore, food holds no moral value. It’s important to keep this in mind when making dietary changes.
While there is no completely good or bad diet, certain diets are considered better for certain reasons. It’s important to consider more than just how nutrient-dense a diet is. Still, also one’s specific nutrient needs, affordability, environmental impact, and how realistic it is long-term.
Diets fall under two main categories: restrictive and nonrestrictive. While restrictive diets have success stories and can be effective in eliminating substances harmful to an individual, the rigidity makes it difficult for many and even harmful for some. One reason is that restrictive diets tend to cut out certain foods, promoting highly processed alternatives. For instance, a restrictive diet that cuts out dairy might lead an individual to eat dairy-free alternative products, which are more refined to replicate the taste and texture of dairy products. Dietitian Reema Patel states, “Plant-based milks are classed as an ultra-processed food. This is because they can contain a number of added ingredients, such as preservatives, oils, fats, emulsifiers and artificial stabilisers. Sometimes, they contain sugars – but not always.” While restrictive diets are vital for people with allergies or sensitivities, they pose an unnecessary challenge for people simply trying to eat healthier.
One alternative to strict dieting is focusing on whole, unprocessed foods. This allows for the same general foods to be made as long as they are home-cooked. This is especially important in America because processed foods are everywhere, and sometimes the most processed foods are marketed as “healthy.” Focusing on home-cooked meals has many benefits, physically, mentally, and financially.
First, whole foods are more nutrient-dense, and preparing or cooking food at home preserves those nutrients better than store-bought alternatives. EatingWell cites a study proving that: “Those who cooked at home frequently consumed fewer calories as well as less sugar and carbohydrates than those who made a home-cooked meal only once a week — whether they were attempting to lose weight or not.”
Additionally, home-cooked diets naturally tend to promote healthier products. According to the National Library of Medicine, “For all racial/ethnic and poverty status groups, meals that were fully or partly home-cooked were more likely to contain fruits and vegetables than pre-prepared meals (p<0.001). Meals that were partly home-cooked were the most likely to contain whole grains (p<0.001).” This essentially means cooking food at home promotes healthier foods while also preserving the health of those foods. On top of that, preparing and cooking food at home leads to increased awareness of the cooking process and nutrition as a whole. It lets individuals know exactly what goes into their food: fat, sugar, and salt. It also allows people to customize meal proportions, which is a huge issue with the American diet. EatingWell claims that “Restaurants’ super-sized portions distort our idea of what a healthy serving of food should look like, which can affect how much we eat at home. The more you cook, the more you can resolve that portion distortion.” Another problem with the American diet is that high fat, sugar, and salt levels adjust the taste buds to crave those more processed and sweetened foods. Making food at home helps to readjust the taste buds and reduce future cravings. What’s more, making food at home is associated with more mindful eating and increased gratitude. That’s because being involved in the food-making process allows individuals to be more present and aware of their food. Cooking has even been shown to relieve stress due to its calming nature, creativity and sensory experience. As with many skills, becoming proficient at cooking increases an individual’s confidence, creates a more stable routine, and improves concentration. And although companies like to promote the “affordability” of their products, making food at home is generally cheaper. “Home-cooked dinners were associated with greater dietary guideline compliance, without significant increase in food expenditures,” says The National Library of Medicine. “By contrast, frequent eating out was associated with higher expenditures and lower compliance.” This is because pre-made food has additional costs, including preparation, transportation, and the various costs of running a business. So, how can eating an unprocessed diet be more realistic for the average American? The first step is to identify processed foods. Many indicators recognize more refined foods. Generally, food that has been changed from its natural state has been processed in some way. Even pre-chopped, pre-washed, or frozen produce is considered to be minimally processed. Shorter ingredient lists are generally more natural, and ingredients should be easy to pronounce. Individuals should also avoid coloring, flavoring, preservatives, thickeners, stabilizers, and emulsifiers. Steer clear of high levels of fat, sugar, or salt. Keep in mind, that fat, sugar and salt aren’t necessarily unhealthy, and a healthy diet will have a moderate amount of these substances, but high levels are concerning. Many online sources and apps help individuals identify processed foods. Many individuals have little experience in the kitchen, and for those people, a home-cooked diet may seem daunting. It doesn’t take a talented chef to make a delicious meal, though. In fact, it may not take any cooking at all to follow a “home-cooked” diet. Preparing food is easy and requires minimal equipment. For instance, produce generally just needs to be chopped, and many dairy products like milk and cheese taste delicious on their own. (Just be wary of refined dairy products, like American cheese.) For some, though, cooked meals are more appealing. There are many resources for those who want to learn to cook well, including hands-on cooking classes, online video tutorials, and beginner cookbooks. Though buying cooking equipment can be more pricey, it should last a long time and is an investment in healthier eating habits. Inexpensive starter kits can be found at discount or second-hand stores. Another objection many have is the time it takes to prepare or cook meals. Though today’s fast-paced society might make it seem as if there is no time, the average American has about five hours of leisure time in a day, according to Moval.gov. However, according to Harmony Healthcare IT, the average American spends five hours and 16 minutes daily on their phones. A small portion of this time can be spent making food, still preserving plenty of time. Longer periods can be used to prepare whole meals or sole ingredients, saving time cooking in the future. There are also many resources available for quick meals. Leftovers can be reused in bowls, wraps, and other meals besides reheating. Cold meals like salads and sandwiches can easily be prepared and don’t need to be warmed. For those who don’t like following recipes, meal formulas can be utilized and can be as simple as “protein + veggie + grain + sauce = meal.” There is endless internet advice for people who want to make food at home, and all it takes is a short search to find helpful recommendations. While it isn’t feasible for most people to eat a completely whole-food diet, the goal may be to increase the amount of whole foods consumed. One diet philosophy is called the 80-20 Diet or the “Weekend Diet,” which promotes eating healthier meals 80% of the time and having flexibility with the remaining 20%. Alternatively, an individual could choose to eat unprocessed foods at home, but allow flexibility when eating foods prepared by others (such as when traveling or eating with loved ones). While a home-cooked diet is more approachable than other diets, it can still be challenging. The intention is to change eating habits permanently and shift to a more positive relationship with food, which takes time. The most important thing is to try, give yourself grace, and aim to get a little better every day.
