Eating out has become a way of life for many Americans, especially if they work long hours and lack the time to cook and clean up. Whether this choice is beneficial or harmful depends on the choices you make. Food choices that emphasize salad bars and low-fat meats may be healthier than many home-cooked meals, while fat and sugar-laden foods will contribute to obesity and other health problems.
More Calories and Cholesterol
A 2002 U.S. Department of Agriculture study published in the "Journal of Nutrition Education and Behavior" found that meals prepared outside the home contain more calories and total fat than home-made meals. In addition, they contain more trans fats, which can have profound biological effects and are linked to obesity and type 2 diabetes. Restaurant meals also contain less calcium and fiber. However, a 2010 University of Texas and Austin study published in the "Western Journal of Nursing Research" showed that low-income pregnant women who ate fast food actually consumed more vegetables than those who rarely ate fast food. The disadvantage was that they consumed more gravies, calories and fat, which could lead to larger weight gains during pregnancy. They also were more likely to be obese, depressed and stressed.
Children and Fast Food
Kids choosing food from the children's menu in fast-food restaurants may actually consume less fat and fewer calories than those eating from the children's menu in non-fast-food restaurants. In a 2009 study, researchers from Virginia Polytechnic Institute and State University looked at data provided on company websites and found that fast-food chains offered smaller portions, which means fewer calories and less fat, as well as less protein and fiber. The study, which was published in the "Journal of Nutrition Education and Behavior," notes, however, that in restaurants offering sides like coleslaw and French fries, choosing the highest calorie option eliminated the differences in calories between the meals offered by the two types of establishments.
Nutritional Information Provided by Restaurants
Even if the restaurant provides information about the amount of fat and calories in its products, it may be of little benefit to individual consumers because those numbers are averages and the amount of fat and calories in a particular portion may be substantially more or less than the reported values. A 2007 Denmark study published in the "International Journal of Obesity" found that meals served by one fast-food chain had fat levels varying between 41 and 65 g -- a difference of 24 g -- while meals served by another chain had fat levels varying from 42 to 74 g. At nine calories per gram of fat, the difference in calories between a meal containing 41 g of fat versus 65 g of fat is over 200 calories, while the difference in a meal containing 74 g of fat versus 42 g of fat is almost 300 calories.
Salad Bars
Because produce is relatively expensive and has a short shelf-life, many people don't like to buy fresh vegetables. Eating out can provide an opportunity to consume more of them than you normally would at home, especially if you eat at restaurants that offer salad bars or large selections of vegetables. If you are concerned about calories, try to avoid croutons, cheese and anything made with mayonnaise. Choose darker greens rather than lighter ones, and avoid sugar-laden dressings in favor of oil and vinegar.
References
- "Journal of Nutrition Education and Behavior"; Role of Food Prepared Away From Home in the American Diet, 1977-78 versus 1994-96: Changes and Consequences; J.F. Guthrie, et al.; May-June 2002
- "International Journal of Obesity"; Fast Food: Unfriendly and Unhealthy; S. Stender, et al.; June 2007
- "Journal of Nutrition Education and Behavior"; Comparison of Fast-Food and Non-Fast-Food Children's Menu Items; E.L. Serrano, et al.; March-April 2009
- "Western Journal of Nursing Research"; Eating at Fast-Food Restaurants and Dietary Quality in Low-Income Pregnant Women; E.R. Fowles, et al.; Dec. 3, 2010
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