Why is eating out considered unhealthy? Unpacking the hidden health costs

December 29, 2025 •

3 min read

According to a study published in the Journal of the Academy of Nutrition and Dietetics, people who frequently eat restaurant meals consume an average of 200 more calories per day than those who eat at home. This statistic highlights a core issue that many people face: the convenience of dining out often comes at a cost to our health, with restaurant food presenting challenges that homemade meals typically do not.

Quick Summary

Restaurant meals frequently contain excess calories, saturated fat, sodium, and sugar, alongside larger-than-normal portion sizes. Lack of control over ingredients, preparation methods, and potential for cross-contamination also contribute to their unhealthy reputation. Understanding these factors can help in making more informed and balanced choices when dining away from home.

Key Points

Loss of Control: When eating out, you surrender control over ingredients, portion sizes, and cooking methods, which can lead to consuming excess sodium, unhealthy fats, and sugars.
Supersized Portions: Restaurant meals often come in oversized portions, encouraging overeating and contributing to weight gain over time.
Unbalanced Nutrients: Restaurant food, particularly fast food, is frequently low in fiber and essential micronutrients like vitamins and minerals, while being high in calories.
Hidden Additives: Many establishments use preservatives, flavor enhancers, and processed ingredients to cut costs, which can have negative health effects in the long run.
Health Risks: Frequent dining out has been linked to higher risks of weight gain, metabolic syndrome, and cardiovascular issues due to the nutritional imbalances.
Mindful Decisions: Making conscious choices like ordering grilled instead of fried, managing portion sizes, and choosing water can mitigate some of the health risks associated with eating out.

Eating out has become a deeply ingrained part of modern life. It's a social activity, a time-saver, and a way to experience new cuisines. However, beneath the convenience and indulgence lies a range of factors that explain why eating out is considered unhealthy. From nutritional imbalances to an absence of control, the hidden realities of restaurant dining can have significant implications for long-term health.

The Lack of Control Over Ingredients

One of the most significant drawbacks of eating out is the complete lack of control you have over your food's ingredients and preparation. When you cook at home, you choose the type and amount of oil, salt, and sugar. In a restaurant, the priority is flavor, and chefs often use generous amounts of these ingredients to create delicious, memorable dishes that encourage repeat business. This can result in meals high in sodium, excess fat and sugar, and uncertainty about ingredient quality or hidden additives.

Supersized Portions and Calorie Counts

Restaurant portion sizes have increased dramatically over the last few decades, often exceeding what the body needs in a single sitting. This can lead to overeating and, over time, significant weight gain. These large portions can also be disproportionately high in carbohydrates and unhealthy fats, while lacking in fiber and lean protein.

The Quality and Sourcing of Food

While some high-end restaurants prioritize fresh ingredients, many establishments use pre-prepared, processed foods to reduce costs and speed up service. Cooking methods like deep-frying further reduce nutritional value and add unhealthy fats.

Comparing Restaurant vs. Homemade Meals


Feature	Restaurant Meal	Homemade Meal
Portion Size	Often oversized, leading to overconsumption.	Controlled, allowing for healthier portion sizes.
Ingredient Control	Little to no control over ingredients, sourcing, or quality.	Full control over fresh ingredients, quality, and quantity.
Nutrient Density	Often low in essential nutrients like fiber, vitamins, and minerals.	Higher nutrient density due to fresher ingredients and controlled preparation.
Sodium Content	Typically very high due to added salt for flavor.	Significantly lower, as you control how much salt is added.
Fat and Sugar	Excessively high in unhealthy fats and added sugars.	Controlled addition of healthy fats and minimal, natural sugars.
Cost	More expensive per meal.	More affordable and budget-friendly over time.
Preparation	Often uses methods like deep-frying, which increase unhealthy fats.	Can use healthier methods like grilling, steaming, or baking.

Other Factors Contributing to Unhealthiness

Beyond the food itself, other aspects of the dining out experience can negatively impact health.

Frequent dining out can be associated with a stressful lifestyle.
There's a potential risk of foodborne illnesses.
Studies show that frequent diners may have higher levels of phthalates, chemicals in plastics linked to cardiovascular disease.
Many restaurant visits include consuming sugary drinks or cocktails, adding empty calories.

Conclusion

While eating out offers conveniences, it's considered unhealthy when frequent due to oversized portions, high sodium, fat, and sugar, and lack of ingredient control. Understanding these risks helps in making smarter choices like opting for grilled options, controlling portions, and limiting processed sides. Prioritizing home-cooked meals is a strong strategy for long-term health.

For more information on making healthy dietary choices, consult resources like the Dietary Guidelines for Americans.

Frequently Asked Questions

No, eating out is not inherently unhealthy. The issue arises with the frequency of dining out, portion sizes, and the types of foods chosen. Making conscious, balanced choices and limiting how often you eat out can mitigate most of the risks.

Restaurant food often contributes to weight gain through larger portion sizes, high caloric density, and excessive amounts of added fats and sugars, which can encourage overconsumption and disrupt natural hunger signals.

Restaurant chefs frequently use generous amounts of salt to enhance flavor and make dishes more palatable. Salt is an inexpensive and highly effective flavor enhancer, but it can quickly push a meal's sodium content above recommended daily limits.

Not always. Many menu items labeled as 'healthy,' such as salads, can be loaded with high-calorie dressings, cheese, and fatty toppings that negate their nutritional benefits. It's important to ask for dressings on the side and choose dishes with minimal additives.

To eat healthier, consider sharing an entree, taking half your meal home, choosing grilled or steamed options, loading up on vegetables, asking for sauces on the side, and skipping sugary drinks.

Avoid hidden calories by being wary of creamy sauces, butter-laden dishes, and deep-fried items. Ask questions about ingredients and preparation, and don't be afraid to request modifications like steamed vegetables instead of starchy sides.

A study found that eating at full-service restaurants can sometimes be just as unhealthy, if not more, than eating fast food in terms of daily calorie, fat, and sodium intake. Both can be problematic if consumed frequently, though fast food is often more heavily processed.