As Thanksgiving approaches, it is interesting to note a recent study discussing the benefits of a home cooked meal. In this study, of nearly 100,000 health care professionals, it was observed that those participants who ate an average of 11-14 home-prepared lunches or dinners per week, had a 13% lower risk of developing Type 2 diabetes than those consuming 6 or fewer, and also, those participants who eat more home-cooked meals had a 15% lower risk of developing obesity – study presented on November 8, 2015 at an Orlando meeting of the American Heart Association, Meeting Report Abstract 17285, Geng Zong, Ph.D., Harvard School of Public Health.  According to Dr. Zong, who reported the study results, “[t]he trend for eating commercially prepared meals in restaurants or as take-out in the United States has increased significantly over the last 50 years,” and “[a]t the same time, Type 2 diabetes rates have also increased.”

Lack of a home cooked meal is especially prevalent in a city like New York, where you could go to a different restaurant every day of the year, and only scratch the surface of the restaurants in the City. Also, just about everyone orders takeout, letting our fingers do the walking, and even the local grocery stores have large salad and hot food bars, and a whole section prepared meals.

I certainly believe that my lack of home cooking, and ordering takeout, contributed to my weight gain.  When I started to practice law, I was working long hours, and my girlfriend was also working late hours, so we ordered take out all the time, or ate out, and our weight ballooned, and eventually I was diagnosed with Type 2 diabetes (which I no longer have). So what might be so bad about eating out, or ordering in, compared to a home cooked meal? For one, prepared meals out are more likely to contain higher levels of fat, salt and sugar, which can all contribute to weight gain. When I started cooking my own meals, and not ordering takeout, which I have not done once since at least December 2009, I rarely use salt or sugar, and have substituted olive oil for butter, plus I stay away from carbohydrates like white rice, pasta, potatoes and white bread – however, I still love bread, so I instead have whole wheat or multi-grain bread. Also, instead of salt or sugar, I use more spices to give my food flavor.

For example, at Thanksgiving, I now make mashed cauliflower instead of mashed potatoes, and it tastes great.  Also, instead of pie or cake for dessert, I have fresh fruit, and if I want a chocolate taste, I get Lindt’s 99% dark chocolate, which is low in sugar, but satisfies any coca craving.

The secret to being able to have home cooked meals, with a busy lifestyle, and in an urban environment (without your own chef), is to prepare food in advance that can be cooked quickly once you get home. As I have mentioned previously, I prepare meats and vegetables on the weekend, and then it does not take long to cook once I get home. So make a change in your life, and have more home-cooked meals, not just on Thanksgiving, and enjoy better health.