How Often Should You Eat Outside for Optimal Health and Budget?

December 16, 2025 •

4 min read

According to a study published in the journal Public Health Nutrition, people who eat more home-cooked meals have higher quality diets and a lower body mass index. The question of how often you should eat outside is a personal one, but it involves balancing the social benefits and convenience of restaurant dining with the health and financial advantages of home cooking.

Quick Summary

This article explores the frequency of dining out, considering nutritional impact, cost, and social factors. It breaks down the pros and cons of eating at restaurants versus cooking at home to help you find a sustainable, healthy balance.

Key Points

Balance is key: Combine home cooking for health and budget control with occasional dining out for social experiences.
Frequent dining risks health: Regular restaurant meals are often higher in calories, fat, and sodium, and can increase health risks.
Home cooking is cheaper: Preparing your own meals is significantly more cost-effective than dining out or ordering delivery.
Control your ingredients: Cooking at home gives you complete control over ingredients, portion sizes, and nutritional content.
Mindful eating is crucial: When you do eat out, make healthier choices and be aware of portion sizes to mitigate potential health drawbacks.
Schedule your restaurant visits: Plan your dining out occasions rather than making them a spontaneous habit to better manage your budget and health.

The Health Impact of Restaurant Meals

Dining out, while enjoyable, often comes with hidden health costs. Restaurant food tends to be higher in calories, unhealthy fats, sodium, and sugar than home-cooked meals. Portion sizes are frequently larger, which can lead to overeating and unintended weight gain. Research has even linked frequent dining out (twice or more per day) to a higher risk of early death.

Higher Caloric Density: To make food taste better, restaurants often use more oil, cream, and butter, significantly increasing the calorie count of a dish compared to a homemade version.
Excessive Sodium: The high sodium content in many restaurant meals is a major concern for heart health.
Hidden Ingredients: You have no control over the ingredients used, which is a major drawback for those with dietary restrictions or allergies.
Lower Nutrient Quality: Studies show restaurant meals are often lower in fiber, fruits, and vegetables compared to home-cooked food.

The Social and Convenience Factors of Eating Out

Despite the health drawbacks, eating outside serves a crucial role in modern life. It offers convenience, a chance to socialize, and a break from the routine of cooking. For many busy individuals, it's a necessary time-saver. It provides an opportunity to celebrate special occasions and explore new cuisines and flavors. This psychological aspect, where dining out is associated with happy memories and indulgence, adds to its appeal.

The Financial Consequences of Frequent Dining Out

Financially, cooking at home is almost always the more economical choice. A 2018 Forbes analysis of Priceonomics data found that it is five times more expensive to order delivery from a restaurant than it is to cook at home. While the cost of groceries has increased, it has done so at a slower rate than restaurant prices, making home-cooked meals a significant money-saver. This freed-up money can be used for other financial goals, like investing or saving for a vacation.

Practical Strategies for Balancing In and Out

Finding the right balance depends on your personal circumstances, but a common recommendation is to prioritize home-cooked meals while enjoying dining out occasionally. If you currently eat out several times a week, try reducing it incrementally. For instance, go from five times a week to four, and then to three, until you find a sustainable rhythm that works for your health and budget.

Comparison of Eating at Home vs. Eating Out


Feature	Eating at Home	Eating Out
Cost	Much more affordable. Allows for bulk buying and budget planning.	Significantly more expensive, with hidden costs like tips and delivery fees.
Nutritional Control	Complete control over ingredients, portion sizes, and cooking methods.	Limited control over ingredients, with higher risks of excessive sodium, fat, and sugar.
Convenience	Requires time for meal planning, shopping, preparation, and cleanup.	Saves time and effort on cooking and cleaning, offering maximum convenience.
Social Aspect	Fosters family bonding and intimate gatherings.	Offers varied social experiences with friends, family, or colleagues.
Variety	Can be repetitive without creativity, but allows for global cuisine exploration with effort.	Offers a vast range of cuisines and menu options, providing variety with no effort.
Meal Quality	High-quality ingredients can be selected and prepared with care.	Quality can be inconsistent depending on the restaurant.

Conclusion

The ideal frequency for eating outside varies for everyone, but a healthy and financially wise approach prioritizes home cooking. By eating out a few times a month, you can enjoy the social and convenience benefits of restaurant dining without compromising your long-term health or financial goals. The key is mindful consumption, making smarter choices when you do eat out, and appreciating the value that cooking your own food brings to your well-being. Ultimately, creating a routine that balances both is the most sustainable path to a healthier lifestyle and budget.

Smart Ways to Meal Plan

Plan for leftovers: Cook larger batches of your favorite meals at home and save the leftovers for a quick lunch or dinner later in the week.
Invest in useful appliances: Tools like a slow cooker or pressure cooker can help you prepare meals efficiently with minimal effort, reducing the temptation to order takeout on busy days.
Use meal planning apps: Technology can help simplify meal planning and grocery list creation, making home cooking less of a chore and more manageable.
Schedule special occasions: Instead of spontaneous dining out, plan your restaurant visits in advance for special occasions. This makes them feel like a true treat rather than an expensive habit.
Embrace simple recipes: Not every home-cooked meal needs to be gourmet. Learn some quick and simple recipes that can be whipped up in minutes, which is often faster than waiting for delivery.

Frequently Asked Questions

Yes, eating out once a week is generally considered a healthy and balanced frequency, as long as it's paired with a predominantly healthy diet of home-cooked meals. This allows you to enjoy social dining without compromising your health goals.

Yes, frequent dining out is often linked to weight gain. Restaurant meals typically contain more calories, unhealthy fats, and larger portions than home-cooked food, making it harder to control calorie intake and maintain a healthy weight.

To eat healthier, choose grilled or baked dishes over fried options, opt for smaller portions, ask for sauces on the side, and fill up on vegetables or salad. Skipping sugary drinks and high-calorie appetizers can also make a big difference.

Cooking at home can save you a significant amount of money. Some estimates suggest it can be five times cheaper than ordering delivery and at least $10 cheaper per meal than dining at a restaurant.

While often healthier than fast food, meal delivery kits are still more expensive than cooking from scratch. However, they can be a useful tool for busy individuals seeking a convenient middle-ground between takeout and full-scale home cooking.

Frequent consumption of meals away from home, particularly lunch and dinner, has been associated with an increased risk of psychiatric symptoms like depression and anxiety. These links are likely tied to the poorer nutritional quality of restaurant food.

Start with small, manageable changes. Reduce your dining out frequency incrementally, like cutting back by one meal per week. Use meal planning apps, prep ingredients in advance, and find simple, satisfying recipes to make the transition easier and more sustainable.