Understanding What Makes Eating Out Unhealthy: Hidden Dangers & How to Stay Healthy

According to a study published in the Journal of the Academy of Nutrition and Dietetics, frequent consumption of meals prepared away from home is significantly associated with an increased risk of early death. This critical finding helps explain what makes eating out unhealthy and why we need to be mindful of our choices.

Quick Summary

Restaurant and takeout meals frequently contain excessive portions and high levels of sodium, fat, and sugar, while lacking crucial nutrients like fiber. This lack of dietary control compromises overall diet quality and raises health risks.

Key Points

• Oversized Portions: Restaurants commonly serve portions that are two to three times the standard size, leading to excessive calorie intake and weight gain.

• High Sodium Content: Chefs use liberal amounts of salt to enhance flavor, with a single meal often exceeding the recommended daily sodium limit and increasing the risk of high blood pressure.

• Hidden Fats and Sugars: Unhealthy saturated and trans fats from butter and cooking oils, along with hidden sugars in sauces and dressings, contribute to high calorie counts and related health issues.

• Poor Nutrient Density: Many restaurant meals are high in calories but low in essential nutrients like fiber, vitamins, and minerals compared to home-cooked food.

• Exposure to Phthalates: Frequent dining out, especially takeout, increases exposure to phthalates from plastic packaging, which are linked to hormone disruption and other health problems.

• Loss of Control: Eating out means you lose control over ingredients, cooking methods, and ingredient quality, which can involve more processed foods and additives.

The Hidden Culprits Behind Unhealthy Dining

Beyond the convenience and pleasure, the frequent habit of dining out poses several risks to your health. The key reasons behind what makes eating out unhealthy are often hidden in the ingredients, preparation methods, and portion sizes that are standard practice in many restaurants. Unlike preparing food at home, where you control every aspect, restaurant fare is designed for maximum flavor and customer satisfaction, often at the expense of nutritional quality.

Excessive Sodium Content

One of the primary offenders in restaurant cuisine is the liberal use of sodium. To enhance flavor and preserve ingredients, chefs often add significantly more salt than a home cook would. The Dietary Guidelines for Americans recommends consuming less than 2,300 milligrams of sodium per day, but many restaurant meals contain this amount in a single dish—or more. A diet high in sodium can lead to serious health problems, including high blood pressure, heart disease, and kidney complications.

Stealthy Fats and Added Sugars

Restaurants rely heavily on fats like butter, lard, and oils to improve taste and texture. These are often used in large quantities during cooking and in sauces, dressings, and toppings. Trans fats, which are manufactured fats linked to heart disease, are also common in fried items, pastries, and pizza dough. Similarly, added sugars lurk in surprising places, such as salad dressings, sauces, and marinades, adding empty calories without nutritional value. Excessive intake of fats and sugars contributes to weight gain, high cholesterol, and an increased risk of type 2 diabetes.

Supersized Portions

For many years, portion sizes in American restaurants have steadily grown, giving diners more food for their money. However, this normalization of large servings makes it difficult to control calorie intake. Many entrees are two to three times larger than recommended serving sizes. The visual presence of a large plate of food can also encourage us to eat past the point of fullness, a behavior driven by our evolutionary desire to consume food when it's available.

Lower Nutrient Density

While restaurant food is high in calories, it is often low in essential nutrients like fiber, vitamins, and minerals. This is known as poor nutrient density. Many restaurant meals are heavy on refined grains and unhealthy fats while skimping on fresh vegetables, fruits, and whole grains. A diet lacking in these nutrient-dense foods can lead to deficiencies and a higher risk of chronic disease over time.

Additional Considerations for Unhealthy Eating Out

Lack of Control Over Preparation

When you eat out, you relinquish control over how your food is prepared. Chefs use various ingredients, some of which may be low-quality or processed. Many restaurants use pre-prepared items containing chemical additives and preservatives to save time. These practices can compromise the nutritional integrity of the food you consume.

Exposure to Phthalates

Research indicates a concerning link between dining out and exposure to harmful chemicals called phthalates. Found in food packaging, food preparation gloves, and kitchen equipment, phthalates are endocrine-disrupting chemicals that can seep into food and accumulate in the body. High levels of phthalates have been linked to reproductive issues, pregnancy complications, and an increased risk of cardiovascular disease.

Comparison Table: Home-Cooked vs. Restaurant Meal

Feature	Home-Cooked Meal	Restaurant Meal	How It Affects Health
Portion Size	Fully controlled; aligned with personal needs.	Often oversized; encourages overeating and excess calorie intake.	Contributes to weight gain and difficulty with weight management.
Sodium Content	User-controlled; allows for minimal or no added salt.	High; added for flavor enhancement and preservation.	Increases risk of high blood pressure and heart disease.
Fat & Sugar	User-controlled; can choose healthy oils and limit added sugar.	Often high; hidden in sauces and preparation for taste.	Contributes to weight gain, high cholesterol, and diabetes risk.
Nutrient Density	Typically high; incorporates fresh ingredients, whole grains, and lean protein.	Often low; high in calories but lacks essential vitamins, minerals, and fiber.	Can lead to nutrient deficiencies and overall poor diet quality.
Ingredient Quality	User-controlled; can select fresh, whole-food ingredients.	Varies; may include cheaper, processed, or pre-prepared ingredients.	Potential for lower nutritional value and exposure to additives.
Contaminants	Low risk of food-packaging chemicals like phthalates.	Higher risk of phthalate exposure from plastic containers and wraps.	Linked to hormone disruption and reproductive health issues.

Navigating a Healthier Meal Out

While the factors above make eating out unhealthy, you don't have to give it up entirely. By adopting a few mindful strategies, you can enjoy dining out while minimizing the health risks.

Tips for Making Healthier Choices

• Plan Ahead: Look at the menu online before you go to avoid impulse decisions when you're hungry.
• Modify Your Order: Request foods to be grilled, baked, or steamed instead of fried or breaded.
• Ask for Sauces on the Side: Take control of the extra calories and sodium by asking for dressings, gravies, and sauces on the side.
• Control Your Portion: Split a main course with a companion or immediately ask for half your meal to be boxed up as a leftover.
• Prioritize Water: Choose water, unsweetened iced tea, or sparkling water over sugary sodas or juice.
• Choose Lean Proteins: Opt for lean protein sources like chicken breast, fish, or plant-based options like tofu and beans.
• Load up on Veggies: Request extra vegetables on your meal, substitute a side salad for fries, or order vegetable-heavy dishes like grilled fajitas.

Conclusion

Frequent consumption of restaurant and takeout food is linked to numerous health issues due to factors like oversized portions, high sodium and fat content, and poor nutrient density. While eating out is an enjoyable social activity, being aware of these hidden dangers is crucial for maintaining your health. By understanding what makes eating out unhealthy and applying mindful strategies, you can still participate in dining out while making smart, health-conscious decisions that benefit your well-being. For more insights on eating smart, consider resources like the American Heart Association.

Frequently Asked Questions

Why is restaurant food so high in calories?

Restaurant food is often high in calories due to oversized portions, the liberal use of fats and oils for flavor, and added sugars in sauces and dressings.

Is it unhealthy to eat out every day?

Eating out frequently is associated with a higher intake of fat, sodium, and calories and a lower intake of nutrients, which can increase health risks like weight gain, type 2 diabetes, and heart disease over time.

How can I reduce my sodium intake when eating out?

Ask for dressings and sauces on the side, opt for grilled or baked dishes instead of fried, and avoid salty appetizers or condiments.

Are restaurant salads healthy?

Restaurant salads can be deceptive. While they often contain fresh vegetables, they can be loaded with high-fat and sugary dressings, excessive cheese, and processed meats, making them high in calories and sodium.

What are phthalates and how do they relate to eating out?

Phthalates are chemicals found in plastic food packaging and kitchen materials. They can leach into food, and studies have shown that frequent dining out increases exposure to these hormone-disrupting chemicals.

How can I control my portion size at a restaurant?

To control portions, you can share a main course, order a smaller appetizer as your entree, or ask for half your meal to be packed as leftovers immediately.

Are 'healthy choice' menu items always a good option?

Not always. While often lower in calories and fat, some 'healthy choice' options can still be high in sodium, making it important to check nutritional information if available.