Cooking at home is usually healthier and cheaper than eating out. Home-cooked meals tend to have smaller portions and less salt, fat and sugar, and you control the ingredients. In a US national survey, adults in households that cooked dinner six or seven times a week ate fewer calories, less fat and less sugar each day than those who cooked once a week or less, whether or not they were trying to lose weight. Eating out can still be part of a healthy diet, and it’s a pleasure worth keeping. The key is to cook simple meals at home most of the time, using a few time-saving habits, and to make good choices when you do eat out.
Home cooking vs eating out
| Cooking at home | Eating out or takeaway | |
|---|---|---|
| Portions | You decide | Often large |
| Salt | You control it | Often high |
| Fat and sugar | You control them | Often higher |
| Vegetables | Easy to add more | Often fewer |
| Cost per meal | Usually lower | Usually higher |
| Time | Takes planning and cooking | Quick and convenient |
| Social and enjoyment | Family meals, cooking together | Treats, celebrations, new cuisines |
Why home cooking tends to be healthier
Salt
Restaurant and takeaway meals are often very salty, and a single meal can contain most of the 6 g a day limit for adults set by the NHS. At home, you can season with herbs, spices, garlic and lemon instead. Our guide to herbs instead of salt shows how.
Portions
Restaurant portions have grown over time, and people tend to eat more when given more. At home, you can serve sensible portions and save leftovers.
Ingredients and cooking methods
Home cooks often use less oil, butter and cream than restaurants, and are more likely to bake, steam or stir-fry than deep-fry. Our guide to healthy cooking methods compares the options.
Vegetables
It’s easy to add an extra handful of vegetables to a home-cooked curry, pasta or stir-fry, and to serve a side salad.
Making home cooking easier
Time is the biggest barrier for most people. These habits help:
- Plan a few meals a week. Our guide to family meal planning has a simple template.
- Batch cook soups, stews and sauces at the weekend. Our guide to batch cooking explains how to do it safely.
- Keep a well-stocked pantry with canned beans and tomatoes, whole grains, frozen vegetables, eggs and spices. Our guide to organizing a healthy kitchen has a checklist.
- Learn 5 to 10 quick meals, such as omelets, stir-fries, pasta with vegetables and sheet pan dinners. Our quick healthy meals have ideas.
- Use shortcuts: frozen vegetables, pre-chopped onions, canned beans, rotisserie chicken and microwave grains.
- Cook once, eat twice: make extra for lunch the next day.
A simple weeknight routine
- Choose your protein: eggs, canned fish, chicken thighs, tofu or canned beans.
- Add two vegetables: fresh, frozen or canned, roasted, steamed or stirred into a sauce.
- Add a starchy base: whole wheat pasta, brown rice, potatoes, bread or quinoa, or leftovers from earlier in the week.
- Finish with flavor: a squeeze of lemon, herbs, a spoonful of pesto, yogurt or a simple pan sauce. Our guide to making a simple pan sauce shows how.
This pattern covers dozens of meals, from stir-fries and pasta to grain bowls and omelets, and most take 20 to 30 minutes. Keeping the ingredients in stock means there’s always a meal ready to make, even on busy evenings.
Saving money
Cooking at home usually costs much less per meal than eating out or ordering delivery, especially when you build meals around affordable foods such as beans, lentils, eggs, oats, seasonal vegetables and frozen fish. Planning meals and using leftovers also cuts food waste. Our guides to healthy eating on a budget and reducing food waste have more ideas.
When home cooking isn’t healthier
Home cooking isn’t automatically healthy. Frying everything in lots of oil, using large amounts of cheese and cream, or relying on ready meals and processed meat can make home meals just as rich as takeaways. Building meals around vegetables, whole grains and lean or plant proteins is what makes the difference. Our guide to building a balanced meal shows the proportions.
Eating out without guilt
Eating out is part of social life, culture and celebration. When you do:
- Look at the menu ahead of time.
- Choose grilled, steamed or baked dishes with vegetables.
- Ask for sauces on the side and swap fries for salad when you like.
- Watch the drinks, which can add a lot of calories.
- Share desserts or enjoy them as a treat.
Many large chains now show calories on menus. In the US, the FDA requires chain restaurants with 20 or more locations to list them. Our guide to ordering healthier when eating out has tips by cuisine.
Cooking with others
Cooking with family, housemates or friends makes it more enjoyable and teaches children skills they’ll use for life. Our guide to cooking with kids has age-appropriate tasks.
Common questions
How often is it OK to eat out?
There’s no set rule. Many people eat out once or twice a week and still eat healthily, especially if they make balanced choices.
Is takeaway always unhealthy?
Not always. Grilled, steamed and vegetable-rich dishes can be good choices. Our guide to healthier takeaways has ideas.
I don’t enjoy cooking. What can I do?
Start with very simple meals, use shortcuts, and try cooking with someone else. Even assembling a meal from healthy ready-to-eat ingredients counts.
Is meal-kit delivery a healthy option?
It can be. Meal kits help with planning and portion control and make cooking from scratch easier, though they cost more than shopping yourself and can include rich sauces. Choose recipes with plenty of vegetables and lean proteins.
What’s the quickest healthy meal to cook at home?
An omelet with vegetables and whole grain toast, beans on toast with a side salad, or a stir-fry with frozen vegetables and pre-cooked rice can all be ready in 15 minutes.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
