Many Americans report that they do not enjoy cooking or that preparing meals consistently is difficult.¹ Time constraints, decision fatigue, limited confidence in cooking skills, and lack of inspiration are reasons cited for dining out or using convenience foods rather than cooking.^1,2 When individuals or families cook less, studies show that they may rely more heavily on packaged and ultra-processed foods that are lower in fiber and key micronutrients.¹

For healthcare providers, conversations around nutrition can reframe cooking as a practical tool for supporting cognitive function, energy, and mood, which may help patients connect the importance of basic culinary skills.³ Even small, simple nutrition upgrades can meaningfully improve diet quality and support long-term brain health, leading to increased confidence and empowerment.⁴ At a time when Americans are spending less time cooking, healthcare providers can intervene to improve health.⁵

Why Cooking Matters for Brain Health

Home-prepared meals often – though not always – lead to higher diet quality, including greater intake of fiber, antioxidants, vitamins, and minerals.^5-7 Cooking at home may also reduce reliance on convenience foods that are high in refined carbohydrates, sodium, and added sugars. For example, in a study of 8,668 US adults, participants who cooked dinner at home seven or more times per week had significantly higher Healthy Eating Index (HEI)-2015 scores, a measure of how closely a person’s diet aligns with the Dietary Guidelines for Americans, than those who cooked dinner 0–2 times per week, indicating better adherence to healthy dietary recommendations.⁵ 

A key benefit of balanced meals, particularly for brain health, is improved blood glucose regulation.⁷ Research suggests that better cooking skills (leading to more cooking at home) can enhance diet quality and support blood sugar management, which may promote more stable energy, concentration, and mood throughout the day.⁷ A 6-week Cooking Matters education program focused on increasing home cooking skills among 48 adults with diabetes resulted in improved vegetable intake, as measured by HEI scores (+0.92 points). In participants experiencing food insecurity, the intervention also led to greater improvements in diabetes self-efficacy and lower A1c numbers.⁷

Cooking at home may help improve nutrient intake, especially nutrients involved in neurotransmitter production and nervous system function. Macro- and micronutrients such as protein, iron, B vitamins, choline, and omega-3 fatty acids all play important roles in cognitive and neurological health. Key nutrients for brain health are covered in-depth in Episode 56 of the Good Clean Nutrition Podcast with dietitian Maggie Moon. 

Simply the act of cooking may support both short- and long-term health and quality of life in older adults.³ As a daily living skill, regular cooking has been associated with improved confidence, motivation, quality of life, and cognitive health during aging.³

Key Nutritional Priorities for Brain Health

Protein

Although systematic reviews indicate that the Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets may be associated with better cognitive function, examining individual nutrients provides additional insight because specific macronutrient intake can influence cognitive function.^6,7 

Evidence has shown that protein intake is especially critical for adults – especially older adults – to maintain muscle mass and cognitive function.^6,7 One study of 91 healthy adult females found that higher plant-protein intake, compared with higher animal-protein intake, was associated with a healthier gut microbiome and reduced depression, anxiety, and psychological distress.¹⁰ Encouraging patients to prioritize cooking with a protein source in most meals or snacks, and to include plant sources of protein, may support cognitive health.

Protein-rich foods can come from both animal and plant sources. Examples include eggs, low-fat Greek yogurt, cottage cheese, fish, chicken, turkey, beans, lentils, tofu, edamame, nuts, and seeds. Protein is explored with dietitian Kelly Jones in Episode 43 of the Good, Clean Nutrition podcast. 

While protein requirements vary, the Orgain® protein calculator can provide a helpful starting point for estimating daily protein needs. 

Carbohydrates and Fiber

Carbohydrates are the brain’s preferred source of fuel, providing glucose that supports attention, memory, and overall cognitive function.⁹ Eating carbohydrate-containing foods regularly throughout the day helps maintain a steady energy supply to the brain and can prevent the irritability and fatigue that can accompany low blood sugar or blood sugar fluctuations.⁹

Higher fiber intake has been associated with better cognitive outcomes. For example, a longitudinal study (N=1,609 adults) found that consuming 29g fiber/day was associated with the absence of disability, depressive symptoms, cognitive impairment, and chronic diseases a decade later.^9,11In an NHANES 2011–2014 analysis (1,070 US adults, 60+ years), higher dietary fiber intake (~17.3g fiber/day) was associated with better performance on the Digit Symbol Substitution Test (DSST), which measures processing speed and executive function.¹²

Good sources of fiber include vegetables, fruits, oats, quinoa, and other whole grains, beans, lentils, nuts, and seeds. Simple ways to increase fiber intake include serving roasted vegetables with meals, adding lentils to soups, choosing whole-grain bread, preparing baked oats for breakfast, and incorporating nuts, seeds, or fruit into snacks.

Healthy Fats and Omega-3 Fatty Acids

Healthy dietary fats are essential for brain structure and neuronal signaling. Research suggests that lower blood levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fatty acids are associated with poorer brain health outcomes, including reduced brain volume, impaired cognition, accelerated progression to dementia, and increased risk of ischemic stroke.¹³ Choosing more unsaturated fats in place of saturated fats can support cardiovascular health and reduce chronic inflammation, both of which are closely linked to long-term brain health.⁹

Encouraging patients to incorporate healthy fats into their cooking is a practical way to improve dietary quality. Good sources include fatty fish (such as salmon, sardines, trout, herring, mackerel, anchovies, and halibut), olive oil, walnuts, flaxseed, chia seeds, avocado, nuts, and seeds. Simple ways to incorporate these foods include cooking with olive or avocado oil, sprinkling seeds on salads or yogurt, adding walnuts to breakfast foods, and keeping canned salmon on hand for convenient meals. Perceived ability and confidence to prepare seafood at home are important predictors of seafood intake, with lower cooking confidence associated with lower consumption.¹⁴ Healthcare providers can encourage increased omega-3 intake simply through culinary education strategies and providing easy recipes. 

Table. Key Brain-Related Nutrients: Recommended Intakes, Food Sources, and Culinary Applications^6,15,16 

Nutrient	Recommended Intake*	Role in Brain Health	Key Food Sources	Culinary Applications for Patient Education
Folate	Women 400 mcg DFE/d; Pregnancy 600 mcg DFE/d;Men 400 mcg DFE/d	Acts as a methyl donor for creating neurotransmitters such as dopamine and serotonin	Leafy greens, beans, lentils, citrus fruits, fortified grains	Add spinach to soups, salads, and egg dishes. Incorporate beans into salads and grain bowls. Serve citrus as a fresh side or snack.
Vitamin B6	Women 1.3 mg/day (19–50 y), 1.5 mg/d (>50 y); Pregnancy 1.9 mg/d; Men 1.3 mg/d (19–50 y), 1.7 mg/d (>50 y)	Supports neurotransmitter synthesis and energy metabolism	Poultry, fish, potatoes, chickpeas	Use chickpeas in dips and salads. Include fish or poultry in simple weeknight meals.
Vitamin B12	Women 2.4 mcg/d; Pregnancy 2.6 mcg/d; Men 2.4 mcg/d	Supports nerve function, protects nerve-insulating myelin, and helps form red blood cells	Seafood, meat, eggs, dairy, fortified foods	Incorporate eggs into breakfast dishes and dairy into snacks and meals
Choline	Women 425 mg/d; Pregnancy 450 mg/d; Men 550 mg/d	Supports neurotransmitter production, memory, learning capacity, and fetal brain development	Egg yolks, seafood, poultry, meat, dairy, soy foods, legumes	Encourage egg-based breakfasts, add edamame to salads, and incorporate seafood or poultry into meals as a protein focus
Iron	Women 18 mg/d (19–50 y), 8 mg/d (>50 y);Pregnancy 27 mg/d; Men 8 mg/d	Supports oxygen transport, concentration, and cognitive performance	Lean meats, lentils, beans, spinach, tofu, fortified cereals	Pair iron sources with vitamin C-rich foods such as citrus, peppers, or tomatoes to enhance absorption when cooking or serving.

Practical Strategies for Healthcare Providers

Nutrition counseling for brain health may feel more achievable for patients when recommendations focus on addition rather than restriction. Healthcare providers can encourage patients to build more balanced meals by adding protein, fiber, and nutrient-dense ingredients to support cognitive health.

For example:

• Add beans, edamame, or eggs to grain-based meals
• Add vegetables like spinach or other leafy greens to pasta, soups, or sandwiches
• Replace refined grains with whole-grain alternatives
• Add nuts, seeds, or olive oil to meals and snacks

Building from familiar meals can improve adherence. Patients are often more successful in making small modifications to existing routines. Repeating simple meals or repurposing ingredients, using reliable meal templates, and keeping staple ingredients on hand can help reduce decision fatigue and make home cooking feel more manageable.^18,19

Beyond recommending specific foods, understanding basic cooking techniques can help improve patient acceptance and adherence.^18,19 Small preparation changes can make a meaningful difference in taste and texture. For example, blanching cabbage can reduce bitterness, while roasting vegetables often enhances sweetness and may be more appealing than serving them raw. Offering simple, practical cooking tips can help patients translate nutrition advice into sustainable eating habits. When sourced from credible healthcare provider creators, social media can be a valuable resource for learning basic cooking techniques through step-by-step videos, helping build confidence and kitchen skills.

References:

1. Mazzonetto AC, Dean M, Fiates GM. Perceptions about home cooking: an integrative review of qualitative studies. Ciência & Saúde Coletiva. 2020;25:4559-71.
2. Namin A, Ratchford BT, Saint Clair JK, Bui MM, Hamilton ML. Dine-in or take-out: Modeling millennials’ cooking motivation and choice. Journal of Retailing and Consumer Services. 2020;53:101981.
3. Studiyanti L, Afiah IN, Loh PY, Muraki S. The health benefits of cooking influencing the quality of life for the older generation: A systematic review. Aging Med Healthc. 2024.
4. Dukelow T, Lawrence EG, Jacobson L, et al. Modifiable risk factors for dementia, and awareness of brain health behaviors: Results from the Five Lives Brain Health Ireland Survey (FLBHIS). Front Psychol. 2023;13:1070259.
5. Wolfson JA, Leung CW, Richardson CR. More frequent cooking at home is associated with higher Healthy Eating Index-2015 score. Public health nutrition. 2020;23(13):2384-94.
6. Zhao D, Huang Y, Wang B, et al. Dietary Intake Levels of Iron, Copper, Zinc, and Manganese in Relation to Cognitive Function: A Cross-Sectional Study. Nutrients. 2023;15(3):704.
7. Shrodes JC, Williams A, Nolan TS, et al. Feasibility of cooking matters for diabetes: a 6-week randomized, controlled cooking and diabetes self-management education intervention. Journal of the Academy of Nutrition and Dietetics. 2023;123(3):492-503.
8. Coelho-Júnior HJ, Calvani R, Landi F, Picca A, Marzetti E. Protein intake and cognitive function in older adults: a systematic review and meta-analysis. Nutrition and metabolic insights. 2021 Jun;14:11786388211022373.
9. Muth AK, Park SQ. The impact of dietary macronutrient intake on cognitive function and the brain. Clinical Nutrition. 2021 Jun 1;40(6):3999-4010.
10. Soveid N, Barkhidarian B, Samadi M, et al. Animal and plant protein intake association with mental health, tryptophan metabolites pathways, and gut microbiota in healthy women: a cross-sectional study. BMC microbiology. 2024;24(1):390.
11. Gopinath B, Flood VM, Kifley A, Louie JC, Mitchell P. Association between carbohydrate nutrition and successful aging over 10 years. Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences. 2016;71(10):1335-40.
12. Prokopidis K, Giannos P, Ispoglou T, Witard OC, Isanejad M. Dietary fiber intake is associated with cognitive function in older adults: data from the national health and nutrition examination survey. The American journal of medicine. 2022;135(8):e257-62.
13. von Schacky C. Importance of EPA and DHA blood levels in brain structure and function. Nutrients. 2021;13(4):1074.
14. Wien A, Alm S, Altintzoglou T. The role of identity and gender in seafood cooking skills. British Food Journal. 2021;123(3):1155-69.
15. Young LM, Gauci S, Scholey A, et al. Self-reported diet quality differentiates nutrient intake, blood nutrient status, mood, and cognition: implications for identifying nutritional neurocognitive risk factors in middle age. Nutrients. 2020;12(10):2964.
16. Mittal P, Mehrotra M, Agarwal MB, Panday MK. Role of vitamins in brain function. Optimizing brain health and performance through essential nutrients and lifestyle changes. Agra, India: SAAR Publications. 2024:83-97.
17. Eslami M, Alibabaei F, Babaeizad A, et al. The importance of gut microbiota on choline metabolism in neurodegenerative diseases. Biomolecules. 2024;14(11):1345.
18. Arslan S, Tari Selcuk K, Sahin N, Atan RM. The relationship between food and cooking skills, and eating behaviors in people with overweight or obesity. International Journal of Obesity. 2023;47(1):60-6.
19. Klein L, Parks K. Home Meal Preparation: A Powerful Medical Intervention. Am J Lifestyle Med. 2020;14(3):282-285.