Cooking Healthier Meals Can Enrich Our Lives as we Age
5 ways cooking helps us stay engaged and active.
How do you envision your life as you continue to age? If feeling well and engaging in interests and activities is the plan, then cooking healthier meals is a key strategy to have in place.
I’ve noticed a pattern - conversations with others often include discussion of health issues as we age, and the chatter quickly turns to the food + health connection with ways to cook better quality meals for ourselves.
The idea that preparing nutritious meals to improve health and wellness for any age group is not a new concept. Yet, the reality is that many people rely heavily on highly processed foods for convenience and a variety of other reasons, and that routine can increase as we age. For some, shopping and cooking feel time-consuming. For others, changes in appetite and physical challenges make cooking feel less important or interesting. Dining out on a less-than-healthy meal or filling the shopping cart with ready-made dinners rather than nutritious ingredients has become a regular lifestyle for many. Unfortunately, that approach increases inflammation and the risk of serious chronic diseases and prevents us from feeling and functioning at our best.
According to nutrition experts, the good news is that it is seldom too late to start preparing nutrient-rich meals for ourselves to reap the many health and wellness benefits. Here are five major ways cooking can enrich our lives physically and mentally, and help us to remain fully engaged and active.
1. Improves Physical Health
I always say, “Ingredients are the key”! Cooking meals at home allows for better ingredient control which is a bonus for all of us and especially important for those with dietary restrictions or considerations. Using nutrient-rich, less-processed ingredients to prepare our meals helps lower inflammation and the risk of serious health issues such as heart disease, high blood pressure, and cancer, as well as supports brain function and bone health.
Focus on selecting better quality ingredients by:
using fresh or frozen produce, proteins, whole grains, healthy fats, and natural sweeteners
lowering the use of salt by seasoning with herbs, spices, acids, and other flavor boosters
reading nutrition facts labels and selecting products based on appropriate levels of fat, sodium, and added sugar
become more engaged and learn about ingredients by visiting a farmers’ market or local produce stand, getting to know local producers, or growing a few items of your own in pots or a raised bed garden
2. Supports Mental Well-Being
Our brain is the control center for how we think, function, and feel. Increasing research shows how nutritious ingredients provide the necessary fuel for our brains to best function and positively support our mood.
The task of cooking supports our mental well-being in ways we may not realize like:
cooking a new recipe, mastering a technique, exploring different cuisines, measuring ingredients, and problem-solving all engage our brains and promote better cognition
chopping, stirring, and heating ingredients helps us to slow down which can reduce stress and anxiety levels
cooking stimulates our senses which can boost our mood.
food and cooking can also foster and enhance social connections by providing opportunities for socializing, laughter, bonding, and memories
3. Fosters Creativity
There is an art to cooking, as well as skill. Whether deciding on the flavors, textures, and cooking methods, or designing how the meal is presented on a plate, cooking taps into the creative side of the brain. Preparing meals that reflect our taste and personality can be enjoyable and nurture one’s creativity.
4. Builds Confidence and a Sense of Accomplishment
There is an infinitely wide range to learn about cooking and cuisine no matter the skill level. Practicing various cooking techniques, exploring new flavors and types of cuisine, or adding a personal twist while preparing healthier meals can build confidence and a sense of accomplishment. And, let’s not forget what may be the largest confidence booster - experiencing positive health and wellness outcomes.
5. Easier on the Budget
Cooking healthier meals for ourselves is kinder to our food budget than relying on highly processed meals or eating out daily. And, since it helps lower our risk of serious chronic diseases, it also saves healthcare dollars. Big win!
To maximize food dollars, plan meals ahead of shopping and consider ways to fully utilize ingredients and leftovers. Then, shop with an eye toward selecting high-quality ingredients while deciding where to splurge and where to economize.
The benefits of cooking healthier meals as we continue to age are many. Along with boosting our physical and mental well-being, cooking can foster creativity, confidence, and a sense of accomplishment while being cost-effective.
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