Is Frequent Dining Out Bad for Your Health?

Dining out is a beloved American pastime. Whether grabbing fast food on a lunch break or enjoying a luxurious meal at a Michelin-starred restaurant, eating out offers convenience, variety, and fun with family and friends.

However, indulging too often may negatively impact your health. Recently, former New York Times restaurant critic Pete Wells stepped down from reviewing the city's hottest dining spots after developing obesity, high blood pressure, prediabetes, and high cholesterol. After eating out for 12 years straight, Wells realized he had lost his appetite.

Research shows Wells is not alone. Frequent dining out is linked to poor health outcomes like weight gain, heart disease, and diabetes. Home cooking offers valuable nutrition and portion control that restaurants often lack.

So how much eating out is too much? By learning to make better choices when dining out and cooking nutritious meals at home, you can balance convenience with health.

New Research Reveals Frequent Takeout May Shorten Lifespan

A 2022 study published in the Journal of the Academy of Nutrition and Dietetics analyzed the takeout habits and health markers of over 17,000 Americans. Shockingly, participants who frequented fast food and pizza restaurants had upticks in health issues like:

Obesity
High blood pressure
High cholesterol

Most alarmingly, eating takeout food more than 4 times per week was associated with a staggering 79% increased risk of premature death compared to people who ate takeout 0-1 times weekly.

While an occasional restaurant meal likely causes little harm, steady takeout orders can quickly derail health, especially with calorie-dense fast food.

Why Eating Out Promotes Unhealthy Eating Habits

Beyond extreme cases like Pete Wells, why is frequent restaurant eating generally bad for us? It comes down to how eateries craft their meals.

Chefs add copious butter, oil, salt, and sugar to enhance flavor and aroma. While delicious, such meals often provide:

Excess calories
Minimal nutrition
Large portion sizes

Home cooks simply cannot compete with the intensity of flavor at restaurants. Julia Wolfson, Ph.D., an associate professor of nutrition at Johns Hopkins University, says restaurant dishes stimulate hard-wired "deliciousness" sensors in our brain, making us crave rich foods.

Over time, such eating patterns stretch the stomach, increase calorie needs, and set the stage for weight issues and chronic illness according to Wolfson.

Research Confirms Home Cooking Promotes Better Health

If restaurant meals tend to be less healthy, what about home-cooked dishes? Data shows preparing food at home aligns with improved diet and body composition.

A literature review in Nutrients found home cooking boosted consumption of:

Fruits
Vegetables
Whole grains

Additionally, people who regularly fired up their stoves ate less:

Fat
Sugar
Sodium
Calories

Compared to dining out, homemade meals provided superior nutrition for disease prevention and weight management.

Finding Balance Between Dining Out and Home Cooking

The verdict is clear - frequent restaurant meals can sabotage health goals. However, completely avoiding your favorite eatery is an unrealistic expectation.

The Dietary Guidelines for Americans do not forbid dining out. Rather, they emphasize that home cooking enables control over ingredients, portions, and food groups.

The optimal balance between eating out and home cooking depends on the individual. If you indulge at restaurants often, aim to cook more dishes from scratch using lean proteins, ample produce, and whole grains.

When you do dine out, implement strategies to prevent overeating like:

Checking nutrition information online beforehand
Ordering dressings and sauces on the side
Splitting high-calorie items with a friend
Taking a portion of the meal home for later

Tips for Healthier Restaurant Eating

Dining out should be an enjoyable experience, not a health hazard. Use these simple tips to keep restaurant meals from derailing your nutrition:

Peruse Menus Wisely

Scope out nutrition data online before visiting a restaurant. Identify sensible picks like:

Grilled chicken
Veggie omelets
Salads with light dressing

Avoid calorie bombs like fried appetizers, buttery sauces, and heavy desserts.

Portion Distortion

Even healthy menu items can pack calories. Split starters and main courses with your dining partners. Take a doggy bag for anything uneaten.

BYO Condiments

Inquire if sauces, dressings, butter, and sour cream can be served on the side. Then use sparingly or ask for alternatives like salsa or mustard.

Seek Satisfaction, Not Stuffing

Dining out should be enjoyable, not a race to overfill your stomach before the check arrives. Savor each bite and stop when satisfied rather than uncomfortably full.

The bottom line? An occasional indulgent restaurant meal likely causes little harm. But chronic overeating fuels obesity, heart disease, diabetes, and other ills. Seek balance between home cooking and dining out for optimal health.