by Eating out at restaurants is something many of us enjoy. It’s a chance to try new foods, socialize with friends and family, and take a break from cooking at home.
But how much dining out is too much? Can eating at restaurants frequently impact our health? Let’s dig into this tasty topic and explore the pros and cons of dining out.
Pete Wells, the former restaurant critic for The New York Times, recently stepped down from his role due to health concerns after years of frequent dining out.
His experience highlights some of the potential downsides of eating restaurant meals too often.
While most of us don’t dine out as much as a professional food critic, the average American still eats about one-third of their calories from food prepared away from home.
Over time, regularly eating restaurant meals can take a toll on our health. Restaurant food often contains more butter, salt, sugar, and larger portion sizes compared to home-cooked meals.
This can lead to weight gain and increase the risk of conditions like high blood pressure, high cholesterol, and diabetes.
But dining out doesn’t have to derail a healthy diet completely. With some smart strategies, we can still enjoy restaurant meals while maintaining good nutrition.
How Often Should You Eat Out?
In this article, we’ll explore the impacts of frequent dining out, how often is reasonable to eat at restaurants, and tips for making healthier choices when eating out.
Key Takeaways:
- Americans eat about 1/3 of calories from food prepared away from home.
- Restaurant meals tend to be higher in butter, salt, sugar, and calories.
- Frequent dining out is linked to poorer health outcomes over time.
- Home-cooked meals are associated with better overall diet quality.
- Simple strategies can help make restaurant meals healthier.
- Balance is key – occasional dining out can still fit into a healthy diet.
Why Eating Out Is Linked to Poorer Health Outcomes?
There are a few key reasons why frequently eating at restaurants tends to have negative effects on health over time:
- Higher calorie content: Restaurant meals often pack in more calories than similar home-cooked versions. Larger portion sizes and multiple courses (appetizers, entrees, desserts) can quickly add up.
- More butter, oil, and salt: Chefs use liberal amounts of fats and salt to enhance flavors. As Julia Wolfson, PhD, an associate professor at Johns Hopkins University notes: “I used to be a restaurant chef working in New York City restaurants, and I know firsthand the amount of butter and the amount of salt that restaurant kitchens put into their food to make it taste really good. It’s very different than the way people cook at home in their kitchens.“
- Added sugars: Many restaurant dishes and drinks contain hidden added sugars to improve taste.
- Less control over ingredients: When cooking at home, we can control exactly what goes into our meals. At restaurants, it’s harder to know all the ingredients used.
- Fewer vegetables and whole grains: Restaurant entrees often focus on proteins and starches rather than produce and whole grains.
Over time, these factors can lead to:
- Weight gain
- High blood pressure
- High cholesterol
- Increased diabetes risk
- Poor overall nutrition
Research shows that eating more home-cooked meals is linked to better diet quality and nutrition.
People who cook frequently at home tend to consume fewer calories, less fat, sodium, and sugar – even on the days they do eat out.
There’s also a psychological component. As former restaurant critic Adam Platt described, frequent rich restaurant meals can lead to: “…this giant distended belly which wants to be filled. All those weird sensors in your brain that cry out for deliciousness are at DEFCON 1 all day. You become an addict.”
Regular consumption of sugary, fatty restaurant foods may increase cravings for those flavors at every meal.
How Often Is It Okay to Dine Out?
So how often can we reasonably eat at restaurants while maintaining good health? There’s no one-size-fits-all answer, but here are some guidelines to consider:
- A 2007-2008 national survey found Americans cooked dinner at home on average 5 nights per week
- About half of respondents reported “always” cooking dinner at home
- A decade later, about 55% of U.S. adults reported getting food from restaurants on a given day
The Dietary Guidelines for Americans don’t provide a specific recommended number of restaurant meals. This is because there’s such variety in types of restaurants and menu options available.
Instead of a strict rule, it’s better to focus on:
- Overall dietary pattern – Are you getting enough fruits, vegetables, whole grains, and lean proteins across all your meals?
- Quality of restaurant choices – A salad from a fast-casual spot is different than a burger and fries from a drive-thru
- Portion sizes – Are you eating reasonable portions when dining out?
- Cooking habits – Do you have the skills and time to prepare most meals at home?
A USDA spokesperson emphasized that home cooking gives people more control over ingredients to balance food groups and minimize added sugars, fats, and sodium. Cooking at home also provides opportunities to:
- Connect with family and friends over meals
- Teach cooking skills to children
- Model healthy eating behaviors
That said, it’s not realistic or necessary to prepare 100% of meals at home. Dining out can be an enjoyable social activity and a way to explore new cuisines. The key is finding a sustainable balance that works for your lifestyle and health goals.
How to Dine Out More Healthily?
While home cooking tends to be healthier overall, there are ways to make smarter choices when eating at restaurants.
Here are some tips for healthier dining out:
Plan ahead:
- Look at the menu online before you go
- Choose a restaurant with healthier options
- Decide what you’ll order in advance to avoid impulse choices
Control portions:
- Order an appetizer as your main dish
- Split an entree with a friend
- Ask for a to-go box right away and save half for later
Make smart swaps:
- Ask for dressings and sauces on the side
- Choose grilled or baked instead of fried foods
- Swap fries or chips for a side salad or vegetables
Focus on produce:
- Start with a vegetable-based appetizer or soup
- Look for entrees that feature vegetables as the main component
- Order extra veggie sides to boost nutrition
Be mindful of drinks:
- Stick to water, unsweetened tea, or other low-calorie beverages
- Limit alcoholic drinks, which add empty calories
Use nutrition info:
- Chain restaurants are required to provide calorie counts
- Look up full nutrition facts online when available
Consider your overall diet:
- If you indulge at dinner, balance it out with lighter meals that day
- Focus on home-cooked, veggie-rich meals between restaurant visits
Remember, occasional indulgences are part of a healthy relationship with food. The goal is to find a sustainable approach, not restricting all dining out. As Julia Wolfson advises:
“At a lot of restaurants, the most fun dishes are in their appetizer section. You get an appropriate amount of food, you can get more vegetables, and you’re not spending as much money.”
FAQs:
- Q: Is all restaurant food unhealthy?
A: Not necessarily. While many restaurant dishes are high in calories, salt, and fat, healthier options are becoming more common. Look for restaurants that focus on whole foods, offer vegetable-centric dishes, and provide nutrition information.
- Q: How can I tell if a restaurant meal is healthy?
A: Look for dishes that are grilled, baked, or roasted instead of fried. Choose options with lots of vegetables. Check nutrition facts if available. When in doubt, ask your server about healthier menu items or ways to modify dishes.
- Q: Is it better to never eat out?
A: Eating out can be part of a healthy lifestyle when done in moderation. Completely avoiding restaurants isn’t necessary and may make it harder to socialize or enjoy special occasions. The key is balance and making informed choices.
- Q: How can I resist temptation when dining out?
A: Plan your order. Eat a small, healthy snack before going out so you’re not overly hungry. Practice mindful eating by savoring each bite. Remember that you can always take leftovers home to enjoy later.
- Q: Are “fast casual” restaurants healthier than traditional fast food?
A: Fast casual spots often offer more whole food ingredients and customizable options. However, portions can still be large and some items are high in calories. Use nutrition info to compare options and make informed choices.
Also Check: Intrepidfood.eu: Changing How Europe Eats
Conclusion:
Dining out is a fun and convenient part of modern life. But as former restaurant critic Pete Wells discovered, too much of a good thing can impact our health. The key is finding a balance that works for you.
Home cooking tends to be healthier overall, giving us control over ingredients and portion sizes. But that doesn’t mean we need to swear off restaurants completely.
By making informed choices and using smart strategies, we can still enjoy dining out while maintaining good nutrition.
Remember these key points:
- Plan ahead and choose restaurants with healthier options
- Control portions by splitting meals or taking leftovers home
- Focus on vegetables and lean proteins when ordering
- Use nutrition information to make informed choices
- Balance indulgences with lighter home-cooked meals
Ultimately, a healthy diet is about overall patterns, not perfection at every meal.
By being mindful of our choices and cooking most meals at home, we can still enjoy the occasional restaurant meal without compromising our health goals.
So go ahead and savor that special dinner out – just remember to make it the exception rather than the rule.
Your taste buds and your body will thank you for finding that sweet spot between dining in and dining out.
