Inquiry Post #3

Photo taken by Rachael on iPhone, CC by 4.0 Rachael Ho

Salmon bowl! For this meal, I used brown rice as my base. The protein source is canned salmon, but it contains bones and this provides me with protein, omega-3 fatty acids (EPA and DHA), vitamin D, B vitamins (especially B12), selenium, and potassium. These nutrients support heart and brain health, reduce inflammation, boost immunity, and contribute to overall well-being. I then added sliced cucumbers, and guacamole that I purchased, The guacamole provides healthy fats and the cucumbers are rich in water, which promotes hydration, and provide vitamin K for bone health, along with antioxidants like beta-carotene and lignans that protect cells and reduce disease risk. I topped it with marinated carrots, which are quite nutrient-dense, offering high levels of beta-carotene (turns to vitamin A), fiber, and vitamin K, along with moderate amounts of other vitamins and minerals such as vitamin C and potassium. They are low in calories, fat, and protein, primarily composed of water and carbohydrates. The seasoning is furikake — it provides small amounts of protein, fiber, calcium, and iron from its common components like sesame seeds, seaweed, and dried fish. This was a very low effort meal, and it was very affordable. Making the guacamole yourself can be more cost-efficient because it can be stored and used for multiple meals. It may also be healthier because you can add higher quality ingredients.

According to an article called “Home Meal Preparation: A Powerful Medical Intervention” by Laura Klein and Kimberly Parks, individuals who prioritize home cooking enjoy a range of positive outcomes: they consume better quality food and fewer calories, which is associated with a reduced long-term risk of chronic diseases like type 2 diabetes and helps with weight management. These home cooks also save money on food. Conversely, the consistent consumption of over-processed, prepared foods has been directly linked to higher rates of cardio-metabolic illness and elevated overall cancer risk, including breast cancer. However, as a university student it is the logical decision to cook at home rather than always eating out. Thus, it is important for the meals we choose to make to be balanced, tasty, and overall make your brain function well!