Research shows that people who prepare and cook meals at home are more likely to eat the recommended fruits, vegetables, lean meats, and whole grains needed in a balanced diet. Often, cooks find themselves in a mealtime rut and feel overwhelmed with making decisions around meals and snacks for themselves and their family. Building skills and cooking knowledge as well as adding variety and creativity into meal preparation increases the likelihood that people choose to prepare homecooked meals.

To encourage more nutritious and balanced home-prepared meals, the Johnson County Extension Office hosted the workshop How to Get Out of a Mealtime Rut. The goal of this program is to increase knowledge and awareness of strategies that can be used to overcome mealtime ruts and prepare meals at home. This program focused on the benefits of home- prepared meals, creative strategies for overcoming cooking ruts, and overcoming barriers to preparing meals at home. Emphasis was placed on making homecooked meals fun and flavorful. 14 females and 1 male participated in the workshop, all identifying as white, non-Hispanic. 

Of those surveyed,100% reported an increased understanding of why it is important to prepare meals at home. In addition, 100% said they could describe creative strategies to increase meals prepared at home, and 100% expressed they could name ways to overcome barriers related to preparing homecooked meals. Further, 100% expressed the intention to try a creative strategy shown in class to overcome a cooking rut at home, while 100% expressed the intention to increase the variety of foods that are used and prepared in homecooked meals.

In conclusion, one participant stated that their most significant takeaway from this program was the "different ideas, to try new foods, or ways to use leftovers."