If you want to feel healthier, live longer, and lose weight through the paleo diet, there’s a secret weapon to help you accomplish that goal: learn to cook your own meals. Yes, you’ll need to spend more time in the kitchen than you may be used to, but this type of meal preparation time is worth it. It’s the only way to have control over the nutrients in your meals and ensure you are following a paleo way of eating.
The problem with “natural” flavors
One of the main issues with packaged foods, even those claiming to be healthy, is that you have no control over their ingredients. That’s true even if the packaging labels them as “all-natural.”
For more than 30 years, the Food and Drug Administration and the Federal Trade Commission have refused to define the word “natural” as it relates to foods. The term has essentially become meaningless.
Food companies have even tried to claim artificial sweeteners like aspartame as “natural” because they are “made from natural ingredients”. The term “natural flavors” on food packages can indicate the presence of various chemicals cooked up in laboratories, as long as the food manufacturer can somehow claim those chemicals are “natural”.
Eat at home for better health
A study at the Johns Hopkins Bloomberg School of Public Health shows that people who frequently prepare their own meals eat healthier and consume fewer empty calories that have no nutritional value.
“When people cook most of their meals at home, they consume fewer carbohydrates, less sugar, and less fat than those who cook less or not at all – even if they are not trying to lose weight,” says researcher Julia A. Wolfson.
Wolfson acknowledges that we all have busy lives, but her research shows that the health benefits of cooking your own meals present significant rewards. “Obesity is an escalating public health problem that contributes to other serious health issues, including diabetes, high blood pressure and heart disease,” says Wolfson. “The evidence shows people who cook at home eat a healthier diet.”
Stay away from cooking shows
If you do decide to cook at home, be warned: the cooking shows that are popular on television do not generally offer healthy recipes. Research at Cornell and the University of Vermont show that people who follow the directions offered on these shows weigh, on average, 11 pounds more than those who watch the shows without making the recipes.
“One reason for this phenomenon may be that often the recipes portrayed on TV are not the healthiest and allow you to feel like it’s OK to prepare and indulge in either less nutritious food or bigger portions,” says researcher Brian Wansink, director of the Cornell Food and Brand Lab.
Instead, look for paleo recipes on websites like Nom Nom Paleo, Paleo Grubs, and PaleoPlan.
Simple paleo cooking tips and tricks
- Keep it simple: Don’t be intimidated by complicated recipes. Start with simple dishes and build your skills as you become more comfortable in the kitchen. Many delicious paleo meals can be created with just a handful of ingredients.
- Be prepared: Stock up on essentials such as spices, oils, and pantry staples so you can whip up a healthy meal even when you haven’t had time to shop. Keep fresh produce and proteins in the fridge or freezer for easy access.
- Batch cook: Use your time wisely and cook multiple meals at once. Preparing larger portions means you can enjoy leftovers for lunch or freeze extras for later in the week.
- Invest in quality tools: A sturdy cutting board, sharp knives, and a reliable set of pots and pans make all the difference in meal preparation and enjoyment.
- Experiment: Don’t be afraid to get creative in the kitchen. Try new ingredients or modify recipes to suit your tastes. You might discover new favorite dishes along the way!
When you start preparing your own dishes from scratch, you’ll quickly learn that cooking paleo isn’t difficult, and the meals taste better than anything you can heat up in a box. Start today and reap the health benefits of a paleo diet while enjoying delicious home-cooked meals.
