Research has found that more frequent home-cooked meals are associated with better diet quality and, in some studies, lower body fat/adiposity. Meal planning is also associated with better diet variety and healthier eating patterns, though these studies show association, not guaranteed cause-and-effect.

Why home eating helps

At home, it is easier to:

Better controlWhy it helpsPortionsRestaurant meals are often oversizedSaltPackaged and restaurant foods can be very high in sodiumAdded sugarEasier to avoid sweet sauces, drinks, dessertsFat qualityYou can use olive oil instead of deep-fryingProtein qualityMore fish, chicken, eggs, beans, yogurt, lean meatsFiberEasier to add vegetables, beans, fruit, oats, whole grains

A simple home plate should look like this:

½ vegetables or fruit + ¼ protein + ¼ whole grain/starch + small healthy fat

That fits USDA MyPlate-style guidance emphasizing vegetables, fruits, whole grains, protein foods, and dairy or fortified alternatives.

Easy home meal examples

Breakfast: oatmeal + berries + walnuts + Greek yogurt
Lunch: turkey/chicken/bean bowl + greens + brown rice + avocado
Dinner: salmon/chicken/tofu + broccoli + sweet potato + olive oil
Snack: apple + peanut butter, yogurt + berries, or hummus + carrots

Best rule

Cook simple foods at home most of the time, and eat out intentionally.

You do not need gourmet meals. A very healthy home dinner can be:
protein + vegetable + fiber-rich carb + olive oil.