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What the cooking skill gives you is a chance to make Advanced and Legendary dishes. Advanced dishes apply a flat +25% bonus to Stress and +20% to Sell Value, and Legendary dishes apply a flat +50$ bonus to Stress and +40% to Sell Value.
For cooking, 11 (where Advanced starts) and 21 (where Legendary starts) are kind of the "best value break points". Both the advanced and legendary functions start with a chance just above 20%. In both cases you get a "spike" in average dish value that is substantially higher than the average at 10 or 20.
More is always better, but you should seek 11 and 21 cooking skill as break points for best bang for your trait point.
It is not clear from the data what the "best" value is for starting Intellect on a custom character. There are competing factors that make it a subjective decision, but 16 is fine.
What *is* clear is that spending any trait points on Intellect with levels for the purpose of getting more levels faster takes a long, long time to pay off.
In the most charitable case (int 6 -> 10 at level 1), the investment doesn't break even until that character hits 26 around the time that they otherwise would have been 25, and by then you've probably cleared the map.
So if you want to level faster, put on an intellect hat. ;)
This is balancing the amount of exp you can gain in a standard playthrough while still having enough points to get traits. Others may disagree, but this is what I've found to be optimal once taking into account overleveling intelligence for exp.