Cooking on a Spectrum

Cooking on a Spectrum: Rethinking What It Means to “Cook”

Cooking has long been seen as a skill that requires time, technique, and a fully stocked kitchen. But in today’s fast-paced world, does preparing a meal always mean starting from scratch? Or can cooking exist on a spectrum—one that acknowledges the realities of modern life while still prioritizing flavor and nutrition?

What is Cooking, Really?

There’s no single definition of cooking. Studies show that home-cooked meals are associated with better diet quality and improved health outcomes, yet many people struggle to cook regularly due to time constraints, skill gaps, or access to fresh ingredients (Wolfson & Bleich, 2015). The idea that cooking must be an all-or-nothing effort discourages many from even trying. Instead, cooking can be seen as any thoughtful transformation of ingredients into a nourishing meal, whether that means making a dish from scratch or enhancing convenience foods with fresh additions.

Consider these examples:

• If you hand-chop all your ingredients for beef stew but use a store-bought gravy mix, is that cooking?
• If you boil instant noodles but add backyard-fresh mushrooms, greens, and eggs, does that count?
• What about roasting vegetables to pair with a store-bought rotisserie chicken?

All of these scenarios involve some level of cooking—and they all contribute to better eating habits.

Cooking as a Flexible Skill

At Food Coach Academy, we teach that cooking is an adaptable skill, not a rigid rule. It evolves with an individual’s circumstances, resources, and time availability. Some days, cooking might mean preparing an elaborate homemade meal. Other days, it’s about making small tweaks that elevate convenience foods into something healthier and more satisfying.

Here are some small but impactful ways to cook on a spectrum:

·????? Adding a fresh salad to takeout

·????? Roasting vegetables to complement a store-bought protein

·????? Pairing nuts and fruit with an afternoon coffee from a café

These steps may not fit the traditional definition of cooking, but they contribute to better nutrition, greater food enjoyment, and a stronger connection to what we eat—all key elements of a healthy diet (Tiwari et al., 2017).

The Bigger Picture: Food as Empowerment

Rather than pressuring ourselves to cook “perfectly,” we should celebrate every effort to prepare and eat well. Cooking on a spectrum allows people to make sustainable, realistic food choices that fit their lives—without guilt or unrealistic expectations. Whether you’re making a meal from scratch or simply upgrading what’s already available, you are cooking—and that’s something worth celebrating.

How do you define cooking in your daily life? Let’s start the conversation!

#FoodIsMedicine #CulinaryWellness #HealthyEating

References

• Wolfson, J. A., & Bleich, S. N. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(8), 1397-1406.
• Tiwari, A., Aggarwal, A., Tang, W., & Drewnowski, A. (2017). Cooking at home: A strategy to comply with U.S. dietary guidelines at no extra cost. American Journal of Preventive Medicine, 52(5), 616-624.