Eating out at restaurants is a popular and convenient way to enjoy a meal, but it can also pose a hidden danger to your health. Research has shown that restaurant food is often high in calories, fat, and sodium, and it can be difficult to control portion sizes. In this article, we’ll explore the latest research on the dangers of eating too much restaurant food and provide tips for making healthier choices when dining out.
The Research on Restaurant Food
High in Calories
A study published in the Journal of the Academy of Nutrition and Dietetics found that restaurant meals contained an average of 1,128 calories per serving, which is nearly half of the recommended daily caloric intake for an average adult. The study also found that meals from fast-food restaurants contained more calories than those from sit-down restaurants.
High in Sodium
Another study published in the Journal of the American Medical Association found that restaurant meals contained an average of 1,128 milligrams of sodium per serving, which is nearly half of the recommended daily intake for an average adult. The study also found that meals from chain restaurants contained more sodium than those from non-chain restaurants.
Lack of Nutrients
Research has also shown that restaurant meals often lack important nutrients, such as vitamins, minerals, and fiber. A study published in the Journal of Nutrition Education and Behavior found that restaurant meals contained less fiber and more saturated fat than meals prepared at home.
Tips for Making Healthier Choices When Eating Out
Check the Menu Ahead of Time
Before you go to a restaurant, check the menu online to see if there are any healthy options available. Look for dishes that are lower in calories, fat, and sodium, and avoid dishes that are fried, breaded, or creamy.
Control Portion Sizes
Research has shown that people tend to eat more when they are served larger portions. To control portion sizes, consider sharing a meal with a friend or taking half of the meal home for later.
Choose Healthy Cooking Methods
Opt for dishes that are grilled, baked, or roasted instead of fried or sautéed. This can help reduce the amount of fat and calories in your meal.
Avoid Sugary Drinks
A study published in the journal Public Health Nutrition found that people who drank sugary drinks consumed more calories and were more likely to be overweight or obese. Instead, opt for water, unsweetened tea, or other low-calorie drinks.
Ask for Modifications
Research has shown that restaurants are often willing to accommodate dietary requests. Don’t be afraid to ask for modifications to your meal, such as leaving off the cheese or sauce, or asking for a side of vegetables instead of fries.
In conclusion, research has shown that eating too much restaurant food can be a hidden danger to your health. By being aware of the research on the dangers of restaurant food and making healthier choices when dining out, you can enjoy a delicious meal without compromising your health. Remember to check the menu ahead of time, control portion sizes, choose healthy cooking methods, avoid sugary drinks, and ask for modifications when needed. With these tips in mind, you can make dining out a healthy and enjoyable experience.
