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How Your Kitchen Habits Are Shaping Your Future Health (For Better or Worse)

by Dr. Monique May

Have you ever stopped to think about how much of your health is determined not in your doctor’s office but in your kitchen?

The truth is, what we cook, how we cook, and even the little habits we repeat in our kitchens every day are quietly influencing our health outcomes.

These habits can either work for you, lowering your risk of chronic disease and helping you age vibrantly…or they can work against you, contributing to fatigue, weight gain, high blood pressure, or worse.

As a board-certified family physician turned food entrepreneur and health coach, I’ve witnessed both sides of this coin—first in my patients, and later in myself.

At 50, I chose to embrace a plant-based lifestyle because I wanted to age well, with energy and longevity. That decision didn’t start with a pill or a procedure. It started in my kitchen.

And yours will, too.

Let’s explore 7 everyday kitchen habits that can help protect your future health and 7 that may be quietly sabotaging it.

7 Kitchen Habits That Support Your Health

1. Cooking More Meals at Home

Recent research from the Journal of the Academy of Nutrition and Dietetics (2024) found that adults who prepare dinner at home more frequently consume significantly less energy from ultra-processed foods and more from unprocessed or minimally processed sources. In fact, those who cooked daily consumed about 6.3% fewer calories from ultra-processed foods compared to people cooking only 0–2 times weekly.

Personal note: My grandmother’s kitchen in Alabama is where I first saw food’s power to connect and heal. Those home-cooked meals laid the foundation for my mission today as Physician in the Kitchen®.

2. Prioritizing Plants on Your Plate

A diet rich in fruits, vegetables, legumes, whole grains, nuts, and seeds is linked to reduced risks of heart disease, type 2 diabetes, certain cancers, and cognitive decline (Harvard School of Public Health, 2022).

🌱 Even one plant-based meal a day can make a difference. Start with beans, lentils, mushrooms, or tofu.

3. Seasoning With Herbs and Spices Instead of Salt

Excess sodium intake is a leading cause of hypertension (World Health Organization, 2021). Flavoring with fresh herbs, garlic, ginger, or my personal favorite—smoked paprika—not only reduces salt but also boosts antioxidant intake.

This is one reason I developed my low-sodium vegan Worcestershire sauce: to help people make healthier swaps without sacrificing flavor.

4. Batch Cooking and Meal Prepping

Preparing foods like whole grains, beans, or chopped veggies ahead of time makes it easier to stick to healthy choices during busy weeks. Studies show that people who plan meals eat a more varied, nutrient-rich diet (International Journal of Behavioral Nutrition and Physical Activity, 2017).

5. Keeping Healthy Staples on Hand

Stocking your pantry with whole grains, frozen vegetables, dried or canned beans (low-sodium), and spices reduces reliance on processed convenience foods. A well-prepped kitchen sets you up for success—even when life gets hectic.

6. Mindful Eating at the Table

When we eat while distracted (whether it’s scrolling your phone or watching TV) we disconnect from our body's hunger and fullness signals. In fact, a recent study reported in The Washington Post (Bever, 2025) found that eating while distracted dulls our sense of taste and fullness, leading to overeating and less meal satisfaction.

💡 Try making your meals a sit-down experience—even if it’s just you.

7. Experimenting With Healthy Swaps

Instead of frying, try baking or air-frying. Swap cashew cream for sour cream. Replace soda with sparkling water and fruit. Each swap is small on its own but adds up over time.

This philosophy is the heart of my book, Doc, Fix My Plate! The Physician In The Kitchen’s Prescriptions for Your Healthy Meal Makeover, where I show how to reimagine comfort foods with healthier, plant-forward ingredients.

7 Kitchen Habits That Harm Your Health

1. Overusing Processed Convenience Foods

Highly processed foods (chips, frozen dinners, sugary cereals) are often loaded with sodium, added sugars, and preservatives. A 2019 study in BMJ linked ultra-processed foods to increased risk of cardiovascular disease.

2. Relying Too Heavily on Meat-Centered Meals

Diets high in red and processed meats are associated with higher risks of colorectal cancer, heart disease, and premature death (National Cancer Institute, 2021).

⚠️ This doesn’t mean you need to give up meat entirely overnight—but reducing it and adding more plant-based proteins is a proven step toward better health.

3. Using Excess Oil and Frying Frequently

Fried foods are linked to obesity, diabetes, and heart disease (Circulation, 2015). While healthy fats (like olive oil or avocado) are beneficial in moderation, excessive frying increases calorie density and inflammatory compounds.

4. Eating on the Run

Grabbing meals in the car or skipping proper mealtimes increases stress, reduces digestion efficiency, and encourages overeating later. Over time, these rushed habits can contribute to poor metabolic health.

5. Portion Distortion

Restaurant portion sizes have steadily increased over the years, and it’s easy for those oversized servings to influence how much we plate at home. Consistently eating more than our bodies need can contribute to weight gain and put added stress on our metabolism.

6. Neglecting Food Safety 

Leaving leftovers out too long, undercooking meats, or not washing produce properly can cause foodborne illness. The CDC estimates 48 million Americans get sick from foodborne pathogens each year. A safe kitchen is a healthy kitchen.

7. Cooking Without Planning

When you don’t plan meals, last-minute decisions often default to unhealthy options. Research conducted by International Journal of Behavioral Nutrition and Physical Activity (IJBNPA) shows meal planning is linked to healthier diets, reduced obesity risk, and better overall nutrition quality.

That’s whyI wrote Meal Masters: Your Simple Guide to Modern Day Meal Planning, to share simple, practical strategies that make planning ahead less stressful and more rewarding for your long-term health.

The Bottom Line: Your Kitchen = Your Health Destiny

The choices you make in your kitchen today—both the good and the not-so-good—are shaping the trajectory of your health tomorrow.

I’ve lived this personally. When I turned 50, I realized I wanted to age strong, vibrant, and healthy. That’s when I made the shift to a plant-based lifestyle, and it changed everything—from my energy to my clarity to my outlook on the future.

And that’s why I’m passionate about helping you see your kitchen not just as a place to cook, but as the frontline of your health.

So take stock: Which of these habits are serving you? Which ones are quietly working against you? And what’s one change you can make this week to set yourself up for better health?

💚 Ready to Reclaim Your Kitchen Habits?

Your future health is being built, bite by bite, in your kitchen.
The best time to start making changes is today. 🌱

 


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