Understanding the Association Between Frequency of Eating Away From Home Meals and Risk of All Cause

December 8, 2025 •

4 min read

According to a 2021 study published in the Journal of the Academy of Nutrition and Dietetics, adults who consumed two or more meals per day prepared away from home faced a significantly increased risk of all-cause mortality compared to those who seldom ate out. This critical finding highlights the profound long-term health implications of our modern dietary habits.

Quick Summary

Frequent dining out or consuming takeout is associated with poorer dietary quality, which contributes to a higher risk of premature death from various causes. The link is driven by increased intake of unhealthy fats, sodium, and excess calories, along with reduced consumption of protective nutrients, which leads to chronic disease risk.

Key Points

Increased Mortality Risk: Very frequent dining out (≥2 meals/day) is significantly associated with a higher risk of all-cause mortality.
Poorer Nutritional Intake: Away-from-home meals are often higher in calories, total fat, and sodium, and lower in dietary fiber, fruits, and vegetables compared to home-cooked food.
Hidden Ingredients: Restaurants frequently use larger quantities of salt, sugar, and fat to enhance flavor, leading to nutrient imbalances that are hard for consumers to track.
Larger Portions: Restaurant meals typically feature oversized portions, which can lead to overconsumption and contribute to weight gain.
Controllable Factors: Unlike restaurant food, home cooking allows for complete control over ingredients, preparation, and portion sizes, making it a healthier option.
Phthalate Exposure: Frequent dining out can increase exposure to chemicals like phthalates, which are often found in food packaging and linked to cardiovascular disease.
Mental Health Link: Studies also suggest a positive association between frequent eating out and an increased risk of mental health issues such as anxiety and depression.

The Research Connecting Eating Out and All-Cause Mortality

Research has increasingly focused on the health consequences of meals prepared away from home (FAFH), a trend that has risen dramatically over the past few decades. A landmark 2021 study, using data from the National Health and Nutritional Examination Survey (NHANES) spanning 1999–2014, established a clear link between the frequency of eating away from home and the risk of premature death. The study followed over 35,000 adults aged 20 or older, with results showing a 49% higher risk of all-cause mortality for those eating two or more FAFH meals per day compared to those eating fewer than one per week. While the correlation for specific causes like cardiovascular disease and cancer was not always statistically significant in this particular study, the overall mortality signal was robust and adjusted for numerous other lifestyle factors.

Why Frequent Dining Out Increases Mortality Risk

Several interconnected factors explain why frequent eating away from home can be detrimental to long-term health:

Higher Caloric Density and Portion Sizes: Restaurant and takeout meals are notoriously higher in calories than home-cooked meals. Portions are often larger, encouraging overconsumption without the person's awareness. One study found that the average UK restaurant meal contained nearly 1,000 calories, which is an excessive amount for a single sitting.
Poorer Nutrient Profile: Commercially prepared food is typically higher in saturated fat, total fat, sugar, and sodium, while being lower in essential nutrients like dietary fiber, potassium, calcium, and vitamin C. To enhance flavor and shelf life, restaurants often use excess salt, sugar, and fat.
Increased Chemical Exposure: A 2018 study from UC Berkeley indicated that frequent restaurant diners had higher levels of phthalates, chemicals found in plastic food packaging, in their bodies. These chemicals are linked to endocrine disruption and an increased risk of cardiovascular disease.
Associated Lifestyle Habits: Studies show that individuals who eat out frequently may also have less healthy overall lifestyles. This can include less physical activity, less sleep, and higher stress levels, all of which contribute to an increased risk of chronic disease and mortality.

Home-Cooked vs. Restaurant Meals: A Nutritional Comparison


Feature	Home-Cooked Meals	Restaurant/Takeout Meals
Portion Control	Excellent. Allows for precise control over serving sizes.	Poor. Portions are often oversized, encouraging overeating.
Caloric Content	Lower. You control the amount of oil, fat, and sugar used.	Higher. Chefs use generous amounts of fats and sugars for flavor.
Nutrient Quality	Higher. Access to fresh ingredients, less processing, and preserved nutrients.	Lower. Food is often pre-prepared, processed, and contains additives.
Fat & Sodium	Lower. Can be controlled and kept to a minimum.	Higher. Often contains excessive amounts to enhance taste.
Fiber & Micronutrients	Higher. Easy to incorporate fresh vegetables, fruits, and whole grains.	Lower. Less emphasis on high-fiber vegetables and more on meat and refined starches.

Practical Steps for Healthier Eating

Navigating the modern food landscape, which is dominated by convenience, requires a conscious effort to prioritize health. Here are several strategies to mitigate the risks associated with eating away from home:

Prioritize Home-Cooked Meals: Aim to cook at home more often. This gives you complete control over ingredients, portion sizes, and preparation methods. Meal prepping can help busy individuals maintain this habit even during the workweek.
Make Smarter Choices When Dining Out: When eating out is unavoidable, make informed decisions. Choose grilled or steamed options instead of fried. Opt for extra vegetables and whole grains. Ask for sauces and dressings on the side.
Control Your Portions: Many restaurant meals are designed for multiple servings. Request a half-portion or ask for a to-go box at the beginning of the meal to pack up leftovers. This helps manage calorie intake.
Be Mindful of Sodium and Sugar: Be aware that many restaurant dishes are packed with hidden salt and sugar. Look for lower-sodium options or ask if a dish can be prepared with less seasoning. Avoid sugary beverages and excessive condiments.
Understand Different Dining Options: Be aware that not all dining-out experiences are equal. Fast food is generally less healthy than a full-service restaurant, and even within restaurants, options can vary significantly in quality.

Impact on Specific Health Markers

While the association with all-cause mortality is a key takeaway, a deeper look reveals how frequent FAFH consumption affects specific aspects of health:

Weight Management: The high caloric density and large portion sizes of restaurant meals are consistently linked to increased body weight and higher body mass index (BMI).
Cardiovascular Health: A diet high in saturated fats and sodium, characteristic of many away-from-home meals, can lead to elevated blood pressure and cholesterol levels, increasing the risk of heart disease.
Mental Health: Studies have shown a positive association between the frequency of eating out and an increased risk of psychiatric symptoms like depression, anxiety, and stress. This is often linked to the poor nutritional profile of commercial food and potentially a more hectic lifestyle.

Conclusion

While dining out offers convenience and social enjoyment, evidence strongly suggests a significant association between a high frequency of eating meals away from home and an increased risk of all-cause mortality. This connection is primarily driven by the consistently poorer nutritional quality of restaurant and takeout food, including excessive calories, sodium, and fat, coupled with reduced intake of vital nutrients. The takeaway message for better health is clear: frequent consumption of FAFH may not be a healthy habit. By prioritizing home-cooked meals, making healthier choices when dining out, and being mindful of portion sizes, individuals can take significant steps to improve their long-term health and well-being. Ultimately, a balanced approach that emphasizes home cooking while allowing for occasional, conscious dining out is the most effective strategy for mitigating these health risks.

For more detailed findings, consult the study published in the Journal of the Academy of Nutrition and Dietetics.

Frequently Asked Questions

The primary reason is the consistently poorer nutritional quality of commercially prepared food, which includes higher levels of unhealthy fats, sodium, and calories, combined with lower levels of protective nutrients like fiber, vitamins, and minerals.

A significant increase in the risk of all-cause mortality has been observed in adults who consume two or more meals per day that are prepared away from home.

Yes, diets high in sodium and unhealthy fats, which are common in many restaurant meals, can increase the risk of cardiovascular diseases by raising blood pressure and cholesterol levels.

Phthalates are chemicals used to make plastics more flexible and are found in many food packages. Frequent diners are exposed to higher levels of these chemicals, which are linked to cardiovascular disease.

Yes, but it requires conscious choices. Selecting healthier options like grilled dishes, salads with dressing on the side, and controlling portion sizes can help mitigate the risks associated with dining out.

No. While fast food is a significant contributor due to its processing, even meals from full-service restaurants can be high in calories, fats, and sodium. The issue is the general lack of control over ingredients and preparation methods.

Home cooking provides complete control over ingredients, preparation, and portion sizes, allowing you to create healthier meals with less fat, sodium, and sugar and more whole foods, vegetables, and fiber.