Research Paper

We are much more than we eat, but what we eat has the power to make us much greater than we are; both figuratively and literally. We require food to grow, reproduce, repair, and maintain the essence of life. Humans have a long-standing relationship with food that dates back to the earliest of mankind. This relationship allows people to know when their food is ripe, healthy, and safe to eat. The evolutionary familiarity with food has led to elaborate systems of communication up and down the food chain. For instance, ripeness is signaled by an appealing smell and sight. Additionally, when a fruit, seed, nut, or grain reaches peak ripeness it contains its greatest concentration of nutrients (Pollan, 2009 104-105). Whole foods are defined as food that contains no additives or artificial substances and have not been processed or refined. There is an ecological relationship seen strictly between consumers and whole foods, not between the chemicals or nutrient contents. For example, our bodies have a beneficial relationship with corn; however, corn syrup leads to ill health because the body does not know how to handle these chemical novelties (Pollan, 2009 104-105). The best thing a person can do for their body and mind is to eat a diet filled with whole foods. Indeed, the only way to guarantee a wholesome diet is by cooking it yourself.

Home-cooking has a number of benefits for both the cook and the consumer. Cooking gives people control over their food intake, helps them connect with others, enables them to explore food cultures, and vastly improves overall health. The western diet consists of processed foods and meat, added fats and sugars, and everything except fruits, vegetables, and whole grains. These food combinations have completely taken over the western diet. This is shown by the factr that 2/3 of Americans are overweight or obese, a quarter has metabolic syndrome, and 44 million are diagnosed with pre-diabetes. Additionally, there has been a 5% annual rise in type two diabetes since 1990. This is a disease that can be prevented through a change of diet and exercise (Pollan, 2009 104-105). The westernized culture is the sickest it’s ever been; afflicted with countless illnesses from internal diseases to mood disorders. The root of this problem stems from what we, as a society, are prioritizing in terms of nutrition. Cooking at home compared to eating out should be considered as a major solution to both physical and mental health problems caused by the food that plagues the westernized culture. This research paper will discuss the psychological and physical benefits of home cooking through the analysis of restaurant eating, the research behind the gut and the brain, the exploration behind cooking as a creative outlet, the investigation behind the foodborne illness, and lastly common misconceptions about eating out.

Fast food chains and restaurants are seen as the culprit of the poor nutrition epidemic of the 21st century. They have single-handedly changed the western diet and created a mass of problem and disease. According to the American Journal of Preventative Medicine, the entire fast food industry has been the source of policies that enhance large portion size, promote high sodium, saturated fats, and calories as well as support the depletion of many important minerals and vitamins (Popkin, 2012). This leads to a number of problems such as how heart disease is the number one killer in America and Canada. Harvard Heart Letter says the cardiovascular disease is estimated to cost America $555 billion dollars per year. Therefore, not only is the westernized diet killing people, but it is also wreaking havoc on taxpayers and healthcare expenses (Harvard Medical School, 2019).

Home cooked meals lead people to eat smaller portions therefore, fewer calories, less fat, salt, and sugar. This can be seen in a study done by the Journal of the Academy of Nutrition and Dietetics where researchers monitored home food preparation and discovered family meals are positively associated with increased consumption of numerous nutrients. The study also revealed people who prepare food in the home are more inclined to eat smaller portions, consume fewer calories as well as less fat, sugar, and salt (Jones et al., 2014). Additional research suggests that people who eat more home-cooked meals tend to weigh less, have healthier cholesterol and blood sugar values in comparison to those who eat out frequently (Harvard Medical School, 2019). It is clear that home cooking is extremely beneficial for society. If people implemented this practice into their homes more often the world would be a happier, fitter, and less expensive place to live.

Recent trends in Neuroscience have discovered how the gut microbiota is an important player in brain and bodily functions which in turn, is affected by eating out. Additionally, the gut microbiome and healthy homeostasis go hand in hand. When the body is at optimal homeostasis the risk of disease, including anxiety and mood disorder, is greatly decreased (Foster and Neufeld, 2013). Homeostasis is regulated by the gut microbiome, lined with specific bacterium such as lactobacillus, rhamnoses, and both systems display major effects on the neuroendocrine system. In other words, there is a close linkage between gastrointestinal bacteria and the brain. This is seen through the 500 million neurons found in the gut, which are connected to the brain. (Foster and Neufeld, 2013). This information clarifies why people should be mindful about what they put in their bodies. The microbiome is a dynamic entity influence by several factors one of which being diet (Foster and Neufeld, 2013). One study by the Food Research International discovered how there are many factors that can modulate the composition of the gut microbiota, and diet is currently considered the most important one. Therefore, allowing for the conclusion that what a person puts in their body greatly affects their mental state. This is why many people who eat a heavily westernized diet suffer from mood disorders such as depression, anxiety, brain fog, and fatigue (Danneskiold-Samsøe et al., 2019). Poor nutrition caused by high fat, sodium, and sugar intake not only causes detrimental physical effects, but it also causes psychological damage due to the brain and gut correlation. Nevertheless, home cooking works to combat the effects of mood disorders through a variety of factors.

The act of cooking is creative to the extent that it offers as an outlet for creativity which boosts a person’s mental health and overall sense of well-being . There are relatively no limits when it comes to the mixing and construction of ingredients The Journal of Creative Behavior outlines how cooking can help people understand what is involved in the development of creative culinary competence and the various pathways available for expression (Beghetto et al., 2016). The act of manipulating whole food ingredients to produce a final masterpiece, that can be shared between loved ones, is extremely beneficial for both the creator and the recipient. Cooking lessens the feelings of depression and anxiety. Additionally, cooking opens up the opportunity to gain knowledge surrounding different socio-cultural and historical aspects of life (Beghetto et al., 2016). Many recipes have been passed down through generations. People say they feel connected with their culture when they make certain dishes. For example, Sarah Massah explains how through the food she is able to strengthen her relationship with her Indian heritage, which in turn lessens feelings of disconnection and sadness (Massah, 2013). Focusing on the act of cooking itself proves why people should cook at home instead of eating out.

To contrast, restaurants have begun to advertise and display “mindful meals” or “healthier” options on their menus. For example, the popular dine-in restaurant: Cactus Club Café recently added a few menu items under the description “lifestyle choices." These include entrees such as the Modern Bowl with grilled tofu, avocado, pineapple salsa, roasted vegetables, and miso carrot ginger sauce. However, the nutritional breakdown of this item as seen on the Cactus Club café website under nutritional information shows 870 calories, 45 grams of fat, 94 grams of carbohydrates, and 2,150 milligrams of sodium. This meal accounts for double the amount of sodium a person should eat each day and almost half the recommended daily caloric intake for an average 19-year old woman. Although this is merely one restaurant guilty of false health advertising there are dozens of others just like it. The Journal of Consumer Research investigated the so-called "health halo's" of fast food restaurants which is defined as the a person’s inclination to order sides at healthier fast food establishments. Studies show that people tend to order sides such as drinks and desserts in addition to the main dish when ordering from restaurants that claim to be healthy. Healthy, such as Subway, Chipotle, Chick-fil-A, Booster Juice and more (Chandon and Wansink, 2007). Although the Subway menu offers decently healthy options, the health halo that comes with the restaurant leads people to order more sides such as sodas and cookies compared to a McDonald’s order (Chandon and Wansink, 2007). Therefore, consumers are rationalizing the decision to purchase additional sides that are often extremely high in fat, salt, and sugar. Furthermore, some may argue that pho and sushi can be healthy options when eating out; however, this is false. Sushi poses a potential risk for illnesses caused by mercury. Excessive ingestion of mercury leads to damaged neurological sensory-motor and cardiovascular functioning. The Royal Society tested the mercury content of 100 sushi samples from 54 restaurants and 15 supermarkets in multiple states along the east coast and found the mean mercury concentrations of all samples exceed the concentration permitted by Japan (Lowenstein et al., 2010). Comparatively, there are additional vegetable sushi rolls that a person can order, however, the risk of contamination during preparation remains as a relevant concern. As for pho, the Vietnamese soup contains between 6,000 to 12,000 milligrams of salt per serving. The daily recommended salt intake for male adults is about 1,500 milligrams. This salt concentration of pho is present regardless of whether or not a person orders vegetable or meat. This is because it is found in the broth itself. To conclude, the claim that restaurants are better than home-cooking due to the integration of healthy menu items is false. Restaurants want people to enjoy their foods so that people continue to come back and purchase their items. The only rational way to confirm this transaction is to make sure the food they sell tastes good. The drawback of producing good-tasting-fast-meals in large amounts is that they are loaded with butter, salt, and sugar. The foods we eat should consist of fresh ingredients from scratch rather than processed foods and this can only be assured through the art of home cooking. This information further proves why home-cooked meals should be prioritized over any other form of eating.

Although some may say home-cooking has the ability to be unhealthy depending on the ingredients a person uses, the contrary can be seen in the cold hard facts. A study done by the Public Health Nutrition investigated diet quality and the number of times a person eats out in a week. The results showed someone who cooked dinner 0-1 times per week consumed 9,627 total kilojoules with 86 grams of fat and 135 grams of sugar. Someone who cooked dinner 6-7 times per week displayed an average of 8,500 kilojoules per day, 81 grams of fat, and 115 grams of sugar (Wolfson et al., 2015). These results were taken from individuals who had no intentions of weight-loss. In conclusion, those who ate home-cooked meals displayed a healthier dietary status compared to those who mostly ate out. The reason for this being that although a person may use butter, oil, and salt in their cooking, there is more awareness and control over consumption and preparation of the food. Nevertheless, I am not saying that society should completely ditch restaurant eating, however, similar to most indulgences; eating out should be approached with moderation. Indeed, this happens to be a concept we as a society have yet to truly grasp.

Alternatively, there a few examples of home-cooked meals that possess all of the beneficial qualities discussed above. For example, a simple stir fry. This includes vegetables such as broccoli, carrots, peppers, snap peas, and kale. Then, combine the medley of vegetables into a skillet with dash of vegetable oil, garlic, ginger, pepper, soy sauce, and hot sauce. Next, add in the protein desired such as tofu, lean chicken meat, or shrimp. Combine the vegetables and protein together in the pan and serve on a bed of brown rice. This meal is simple, fast, and fulfills Canada’s food guide; which says one’s plate should consist of ½ a plate of fruits/vegetables, ¼ plate of whole grains, and ¼ plate of meat or alternatives. Another healthy meal that can easily be cooked at home is pizza. Use either whole grain pizza dough or a cauliflower-based crust (cauliflower, egg, and seasonings blended to a paste then baked), then add on pizza sauce, garlic, olives, peppers, a dash of mozzarella cheese, all topped with arugula or kale. Twenty minutes later and you have a low carb, high protein meal that will satisfy all cravings. Pizza is generally deemed as an unhealthy meal; however, I chose to exemplify it to illustrate how the nutritional value of meals can be controlled when a person makes the meal themselves. There are also a few simple hacks to ensure home-cooked meals are as healthy as possible. The first being to cook with unsaturated oils such as olive, avocado, and grapeseed, instead of saturated oils which includes margin and butter. Additionally, steaming is the gentlest and healthies way to prepare vegetables. Seasonings and herbs are a major factor when it comes to how food tastes, however, high sodium seasonings should be used sparingly. Lastly, it is important to be mindful when buying and cooking ingredients. Allowing oneself to be fully present during these processes ensures that the results will be beneficially maximized.

Foodborne illness is a major concern when it comes to eating out due to the process of ordering food and receiving the meal on a platter, with no knowledge of how it was prepared. When a person is not present during the process of buying the ingredients, preparing the meal, and finally presenting the meal, then he or she ultimately loses all control and knowledge over what is going into their body. The dangers of this span from food born illness to a number of diseases discussed above. Eric Schlosser’s widely renowned novel Fast Food Nation investigates the ugly truth behind food born illnesses. He explains how the nations industrialized and centralized system of food processing has created outbreaks of food poisoning that manage to sicken millions of people. He compares foodborne illness to pre-industrialization where it may have occurred in a church supper caused by improper storage of food and resulted in a few people feeling sick. Fast forward to today and we are looking at newly emerged and extremely dangerous bacterium such as E. coli and salmonella; which have manifested through the processes of meat packing, food processing, and improper food handling (Schlosser, 2001 198). When people cook at home, they have complete knowledge and control over vegetable washing, meat cooking, and environmental cleanliness. Therefore, the chances of contracting foodborne illnesses becomes less significant and the overall health of society increases exponentially.

Through the analysis of restaurant eating, the gut and the brain, foodborne illness, as well as the exploration behind cooking as a creative outlet, and lastly common misconceptions about eating out, this research paper has effectively proven the psychological and physical benefits of home-cooking. Restaurants have managed to sicken westernized culture with loads of fat, salt, and sugar. These establishments can be blamed for the millions of people who are diagnosed with diabetes, cardiovascular disease and obesity each year. Additionally, the relationship between the gut and the brain proves how eating minimally processed and whole foods can significantly benefit a person’s mind and body. Foodborne illnesses are caused by mass production and mishandling of food; this problem can be yielded by home-cooking, where a person has ultimate control over what goes into his or her body. Furthermore, cooking offers a creative outlet which in turn boosts a person’s psychological well-being. Lastly, there are many common misconceptions regarding restaurant eating, however, taking a closer look at menus and ingredients reveals how the desire for popularity due to good-tasting food outweighs the integration of health and purity when it comes to these establishments. To conclude, the British Food Journal outlines the main themes regarding the significance of home cooking. They state that home cooking gives families control over their food intake, helps them connect with others, enables for exploration with their own and others food cultures, as well as prompts teens to become more independent (Simmons and Chapman, 2012). Together, as western civilization, we can work to redefine the conventional “American” diet. Westernized culture has the ability to no longer be the laughing stock of the world, and society has the potential to reap the countless health benefits of home-based cooking and whole food consumption. Merely integrating home cooking a few times per week has the power to turn these vital aspirations into a reality.

Self-Assessment:

This is my final draft of my research paper and I believe it is well crafted and consicsley written. I found many helpful journal articles. I also used two books: In Defense of Food by Michael Pollan and Fast Food Nation which I have read twice throughout my schooling (truly horrifying novel). I feel that I thoroughly researched the topic and provided viable evidence for the points I made. I took all of Dr. Cryderman’s comments and applied them to this draft. I am very grateful for Dr. Cryderman’s willingness to help and the time he took to make comments/read my rough drafts. I struggle with paragraph unity and flow; however, I spent a lot of time focusing on these elements and perfecting them as best I could. I feel as though I used transition words effectively and I set up a path statement in the first paragraph. I am passionate about this topic and this assignment was enjoyable during some parts. I believe I have truly grown as a writer throughout this class. I enjoyed English 135 thanks to Dr. Cryderman and his willingness to help his students succeed.

Audience Assessment:

This research paper is intended for educated individuals, specifically those interested in healthy nutrition. It clearly outlines claims that are backed up by reliable research. A person who is interested in losing weight or cleaning up their lifestyle could benefit from reading this paper. As well as diet specialists or nutritionists who are looking for suggestions to give to patients. Also, someone with a great risk of diabetes or cardiovascular disease. Additionally, young couples who are planning on starting a family may achieve a great benefit from the information provided. This paper additionally contributes to the academic conversation regarding health sciences and nutrition. I use peer-reviewed articles and research to expand on the concept of home-cooking and overall wellness.

References:

Beghetto, R. A., Kaufman, J. C., & Hatcher, R. (2016). Applying Creativity Research to Cooking. The Journal of Creative Behavior, 50(3), 171–177. https://doi.org/10.1002/jocb.124

Danneskiold-Samsøe, N. B., de Freitas Queiroz Barros, H. D., Santos, R., Bicas, J. L., Cazarin, C. B. B., Madsen, L., … Júnior, M. R. M. (2019). Interplay between food and gut microbiota in health and disease. Food Research International, 115, 23–31. https://doi.org/https://doi.org/10.1016/j.foodres.2018.07.043

Foster, J. A., & Neufeld, K.-A. M. (2013). Gut–brain axis: how the microbiome influences anxiety and depression. Trends in Neurosciences, 36(5), 305–312. https://doi.org/https://doi.org/10.1016/j.tins.2013.01.005

Home cooking for better heart health: Preparing your own plant-based meals-focused on beans, grains, and veggies-is easier than you think. (cover story). (2019). Harvard Heart Letter, 29(5), 1–7. Retrieved from http://ezproxy.library.uvic.ca/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=byh&AN=134067181&site=ehost-live&scope=site

Jones, S. A., Walter, J., Soliah, L., & Phifer, J. T. (2014). Perceived Motivators to Home Food Preparation: Focus Group Findings. Journal of the Academy of Nutrition and Dietetics, 114(10), 1552–1556. https://doi.org/10.1016/J.JAND.2014.05.003

Lowenstein, J. H., Burger, J., Jeitner, C. W., Amato, G., Kolokotronis, S.-O., & Gochfeld, M. (2010). DNA barcodes reveal species-specific mercury levels in tuna sushi that pose a health risk to consumers. Biology Letters, 6(5), 692–695. https://doi.org/10.1098/rsbl.2010.0156

Massah, S. (2013). Cooking up a connection to her culture. Peace Arch News [White Rock, British Columbia], p. 1. Retrieved from http://link.galegroup.com.ezproxy.library.uvic.ca/apps/doc/A336464042/CPI?u=uvictoria&sid=CPI&xid=d444481b

Schlosser, E., (2001). Fast Food Nation: The Dark Side of the All-American Meal. Boston, MA: Mariner Books/Houghton Mifflin

Simmons, D., & Chapman, G. E. (2012). The significance of home cooking within families. British Food Journal, 114(8), 1184–1195. https://doi.org/10.1108/00070701211252110

Pollan, M. (2009). In Defense of Food. New York, New York: The Penguin Group.

Popkin, B. M. (2012). The Public Health Implications of Fast-Food Menu Labeling. American Journal of Preventive Medicine, 43(5), 569–570. https://doi.org/https://doi.org/10.1016/j.amepre.2012.08.006

Wolfson, J. A., & Bleich, S. N. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(08), 1397–1406. https://doi.org/10.1017/S1368980014001943