Growing up I was always taught that homemade meals were healthier and cheaper. Eating out was a rare occurrence, and only happened on special occasions or trips. I still believe that eating at home is healthier the vast majority of the time. That is assuming you cook instead of eat microwave meals. The idea I am beginning to doubt is that homemade is still cheaper. Dollar menus, and other such deals have provided doubt as to whether they are always cheaper. So using my own research and a few resources I have compared a common meal.

Hamburgers on the grill vs Burger King Whopper Jr.

I checked the prices at the store to see how much making a burger would be at home.

You can get 2 lbs of 80% lean hamburger meat for about $2.50/lb. Let’s say that you want to make ¼ lb hamburgers.  I figured in the prices and nutritional facts  for one ¼ lb burger with tomatoes, onion, lettuce, and a bun. I didn’t account for any condiments.

The info for the BK Whopper Jr. is from Burger King’s official menu. The homemade burger is based on average prices and calories of these ingredients. As you can see with the homemade burgers you get more meat, less calories, no trans fat, and more protein. The only drawback is the increase in cholesterol, but that can be taken care of by decreasing the patties to 2 oz patties.

So overall your homemade is much better value. More meat for just a little bit higher price. Another plus is that this can be made however you want. We’re programmed to think that hamburgers are bad for you, but cooked at home, and eaten in moderation they can actually provide you with some great nutrients.

Other Advantages to Eating at Home

If you take the time to look at the nutrition facts from different restaurants you’ll be amazed at how many calories are in even the salads and sandwiches. However, cooking at home has other advantages too. There have been many studies done on this subject, and here are the main advantages studies have found.

1. Families that eat together at home eat healthier, and drink less soda.
2. Children who eat at home with their parents create stronger relationships with their parents.
3. Family meals help children increase their vocabulary.
4. Children who eat at home do better in school.
5. Family members develop fewer eating disorders when they regularly eat at home as a family.
6. Finally, children are less likely to engage in risky behaviors.

For other common meals that can save you money and calories at home check out this article on CookingLight.com.

Myth: Fresh vegetables have more nutrients than frozen vegetables.

Now, the first step of freezing may deplete some water-soluble vitamins like Vitamin C, and the B vitamins. However, the following flash-freeze steps lock in the rest of the nutrients quite well. Fresh may seem more nutrient-rich, but in reality they are usually harvested early which means they have not had time to really become nutrient-dense. They are still ripening outwardly which makes them suitable to sell in stores, but they do not have the same nutritional value as food that is picked when it is fully ripe. What’s more, they are exposed to excessive heat during the shipping process which may further deplete them of certain nutrients.

So does that mean that frozen vegetables are always your best bet? Not necessarily, fresh fruits and vegetables that are in season are going to be your best bet. Here are a few tips to remember when buying fruits and vegetables:

• Buy fruits and veggies that are in season.
• Buy locally grown if possible.
• Buy top grade frozen such as U.S. Fancy, or U.S. No. 1.
• If buying frozen don’t let them sit in your freezer for months. Nutrients will deplete over time.
• Microwave or steam veggies to prepare them. Boiling will deplete water-soluble vitamins.
• Canned vegetables should be your last resort, they are the least nutritious.

No matter how you eat fruits and vegetables,the main tip is to eat more. If all you can afford is frozen then buy frozen, just try to eat more of them. Most Americans don’t get enough fruits and vegetables in their diet. Find ways to incorporate more into every meal. If you’re eating enough then it won’t matter if your choices aren’t the most nutrient-rich; you’ll still be getting enough of the health benefits.

Here is a great resource for more tips, recipes, and a calendar of what is in season.

November 18th, 19th, and 20th are important days to remember. Edgemont Physical Therapy and Fitness is hosting a free community health fair on those days! You’ll want to be sure to check it out. It’s ongoing for 3 days so no excuses for missing it! Here is a schedule of the events.

Edgemont Physical Therapy and Fitness is offering a free week’s pass to the health club 11/16 – 11/21. Do yourself a favor, and take advantage of this offer!

Wednesday Nov. 18th:

6 am – 6pm — Come work out for free.

2:00 pm – 3:30 pm — Complimentary 20 minute health assessment given by a certified personal trainer.

6:00 pm – 6:30 pm – Free health class taught by a Paul W. Sagers, PT. Paul is a physical therapist who own Edgemont Physical Therapy and Fitness.  He will speak on proper back care, and how to prevent back injuries. Many back injuries are caused by simple mistakes that could easily be prevented. Come learn how to take better care of your back!

6:30 pm – Q and A Session.

Thursday Nov. 19th:

6 am – 6 pm — Come workout for free.

8 am – 4 pm — Complimentary 15 min. chair massage.

12:00 pm – 2:00 pm – Complimentary 20 minute health assessment given by a certified personal trainer.

6:00 pm – 6:30 pm — Free community health class taught by Lisa Owens. Lisa is a certified Personal Trainer. She will speak on how to make effective goals. Many people do not stick to their goals to improve their health due to poorly set goals. Come learn how to make affirmations and goals that will help you really get the results you want.

6:30 pm — Q and A Session.

Friday Nov. 20th:

6 am – 6 pm — Come workout for free.

12 pm – 2 pm — Complimentary 20 minute health assessment given by a certified personal trainer.

8 am – 6 pm — Complimentary 15 min. chair massage.

6:00 pm – 6:30 pm — Free Community Health Class taught by Camylle Katherman. Camylle is a Personal Trainer and Massage Therapist who owns Secondwind Bodywork. She will speak on Stretching 101- how to prevent shoulder tightness and headaches at your workspace.

6:30 pm — Q and A Session.

For further questions or to schedule an assessment call 435-229-6512.

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