Benefits of eating at home | Updated: 2023-02-14
Eating at home is beneficial to our health.
A survey conducted among adults aged 18-65 across six cities in China has found that the risk of being overweight and obesity is 1.53 times higher for men and 2.23 times higher for women who eat out at least three days per week, compared to those who choose to cook and eat at home in the past month. 
We can make a weekly shopping list of food according to the dietary habits of family members and the principle of a balanced diet.
The list should include an adequate amount of animal-based food, particularly seafood like marine fish, as well as fresh vegetables, fruit, milk and dairy products. Fresh fruit and vegetables are the most important items that should be included in a family shopping list.
Rich ingredients for meals
We need to limit the amount of food we prepare to avoid too many leftovers. The variety of ingredients can be appropriately adjusted on the premise of quantity control.
For example, a plate of boiled shrimp can be replaced by a mixed dish of sea shrimp, razor shells and clams.
Proper cooking methods
We need to select appropriate cooking methods according to different ingredients, and choose appropriate cooking methods based on the properties of the ingredients.
To reduce the loss of vitamin B1, cereals should not be overwashed,and the addition of millet, brown rice, whole oats, miscellaneous beans and other whole grain ingredients, or sweet potatoes, purple potatoes to rice is a good way to increase vitamin B and mineral nutrients.
Cooking methods such as steaming and boiling are recommended, and frying should be avoided, to reduce exposure to excess fat and other factors that may endanger health.
When cooking at home, it is advised to avoid using sugar and instead to use an oil pot and salt spoon to control the amount of oil and salt intake. To preserve the natural flavor of food, natural seasonings are better choices than salt, chicken essence, monosodium glutamate and other seasonings.