Investing in your health by cooking

Cooking is one of the most under-rated ways in which you can save money in the long-term for your family!

How does cooking save you money?
If you have a family and are cooking for 3-4 persons, it makes both economic cents (sense! - pun intended!) as well provides a way to practice healthy living habits. While you can have a plate of economical rice for the low cost of $2.50 at some hawker centres or coffee shops, if you are cooking for a family of 3-4, using a budget of $10.00 per meal for 4 persons, you can buy wholesome ingredients that can be whipped out quickly for a healthy and nutritious meal.

A basic meal should comprise of the basic food groups:

1) Carbohydrates
Rice or noodles are relatively cheap when you buy in bulk. You can also use potatoes that if cooked via baking, steaming or boiling is both healthy and energy giving. Bee hoon is also relatively low cost at $1.00 for a pack that serves 4-6.

2) Protein
Protein can come from eggs ($0.20 ea), lean pork ($3.00 serving for 4), tofu based protein is relatively cheap and nutritious. For those who have bigger budgets, fish also comes in a variety of prices and provide good sources of omega 3 (e.g. salmon).

3) Vegetables and fruits
Vegetables and fruits provide you with much needed dietary fibre as well as minerals and vitamins. Vegetables are generally cheap with one bunch costing $0.45 to $1.20 depending on the type of leafy vegetables you choose. More high-class vegetables such as broccoli and cauliflower costs more as well as green/yellow/red peppers. Tomatoes also provide a good source of antioxidants to help combat free radicals. ;-)

Piped gas is a reasonably cost-effective way of cooking if your main approach is to stir-fry as well as boil. Deep frying requires more gas to heat and is very unhealthy!

Water is also a relatively low cost item
While utilities costs are going up, you will realise that the major culprit is actually electricity. Water, a fundamental component required for washing, preparing, cooking and cleaning is relatively cheap. Cooking for 3-4 can provide for more economical use of water as the preparation, cooking and washing up is divided among 3-4 persons.

Health is wealth
Arguably the most powerful case for cooking at home is health. When you cook your own meals for your family, you control the amount of salt, oil, sugar, spices that goes into your food. Also, you can add fresh ingredients and condiments such as fresh garlic, ginger, onions to flavour your food as well as to provide the healthy goodness from such items. Fresh garlic and onions have been known for their anti-bacterial properties and are great additions to your arsenal in combating germs and bacteria!

I have been cooking meals over the weekends for the past 2 years and have started to reap the benefits of it. I have lost weight, partly through eating rolled oats for breakfast on weekdays and avoiding oily fried noodles/beehoon combos while controlling what I eat during weekends through cooking at least 1 if not 2 meals to make sure I consume nutritious foods. I have also upped my intake of fresh fruits and vegetables to 2 portions daily as far as possible and cut down on animal protein.

The results have been positive as I have lost 2 kg over 1 year and feel much leaner than I ever have in the last 5 years of my life.

If I can cook, you can too!

What you need is sufficient motivation, willpower and an interest in the well-being of yourself and your family!

Be well and prosper.