The Truth About Eating Out Every Day: How It Affects Your Health

We can all agree that eating out is convenient, fun, and often delicious. But when dining out becomes a daily habit, it can take a serious toll on your health in ways that you might not even realize. From sneaky ingredients to oversized portions, there’s a lot going on behind the scenes of your favorite meals that you really shouldn’t ignore any longer. With a little help from Very Well Fit, it is time we all learn about how fast food really affects your health and how you can still enjoy the occasional fast food in a more mindful way. 

Note: The content of this article is for informational purposes only and is not a substitute for professional advice. Always consult with a qualified professional for advice tailored to your individual circumstances.

High in Sugar, High in Sodium, but Low in Fiber

You have probably noticed that meals from fast-food joints or chain restaurants always taste a little too good. That’s not an accident. Those fast foods are often packed with sugar, sodium, and unhealthy fats to keep you coming back for more. But too much of these ingredients can wreak havoc on your body.

The sugar in fast foods can cause your blood sugar levels to spike and then immediately crash, leaving you feeling tired and still hungry. Meanwhile, the sodium (or salt) content in these meals is usually off the charts. Yes, your body needs some salt, but too much can lead to high blood pressure, heart problems, and even kidney issues. It is not good. 

And let’s not forget fiber! Or, to be more accurate, the lack of fiber. Many fast foods are made from extremely refined grains, which have had all the beneficial fiber stripped away. Fiber is essential for good digestion and stable blood sugar levels, and it also keeps you feeling full. Without it, you’re more likely to overeat and feel hungry soon after. Maybe that is why you are almost always hungry even after eating a big fast food meal.

Increased Risk of Diabetes

We mentioned all the sugar that is in fast foods, so you may guess that eating out frequently, especially at places that serve highly processed or sugary foods, can seriously increase your risk of developing type 2 diabetes. When you are constantly consuming too many refined carbs or sugary drinks, your blood sugar levels go on a rollercoaster ride. Over time, your body may struggle to produce enough insulin to keep up, which can lead to insulin resistance and, eventually, diabetes. 

Studies have actually shown that diets high in fast food and sugary beverages are linked to a higher risk of diabetes. And how often do we choose water over soda when eating out? While we definitely aren’t saying everyone who eats fast food will get diabetes, it is something to be aware of. All of those small, everyday food choices add up and make a big difference in your health.

Increased Weight Gain

It’s no secret that eating out regularly can lead to weight gain. But have you ever wondered why? For starters, restaurant portions are often way larger than what you would serve yourself at home. Add in all those calorie-dense ingredients like butter, cream, and deep fryer oils, and you’re easily consuming more calories than your body needs and definitely more than you might have if you had prepared your own meal.

Another factor is the lack of control. When you’re cooking at home, you can choose healthier ingredients and control portion sizes. But, at a restaurant, you pretty much lose all of that control. And it’s way too easy to realize how much you’re eating, especially when everything is so tasty. You want to eat absolutely everything on your plate, which is very often way too much food. If this is something you do on a regular basis, it can lead to a calorie surplus, which your body stores as fat.

Fewer Vegetables, More Problems

How often do you order a big plate of veggies when eating out? Probably not as often as you should, and maybe even never. Most restaurant meals are heavy on proteins, carbs, and fats but very light on vegetables. Even if you order a side salad, it’s often drowning in dressing, covered in cheese, or topped with fried croutons, which cancels out many of the health benefits you may have been looking for.

Vegetables are packed with essential vitamins, minerals, and also antioxidants, all things that your body needs to function well. When you’re eating out all the time, you’re likely missing out on a lot of these nutrients. Veggies are also high in fiber, which, as we talked about earlier, helps keep you full and your digestion running smoothly. Skipping them can leave you feeling sluggish and like your body isn’t quite working right.

How to Eat Out Mindfully

Now, I don’t want to completely scare you away from fast food forever. Eating out doesn’t have to be a total health disaster! With a few simple tricks, you can still enjoy your favorite meals while still taking care of your body. Let me tell you how. 

1. Choose Wisely: Look for menu items that are grilled, baked, or steamed rather than fried. Try to opt for lean proteins like chicken or fish, and don’t be afraid to ask for extra vegetables. The more veggies, the better! 
2. Portion Control: Restaurant portions are often huge, so consider splitting your meal or boxing up half before you even start eating. You’ll enjoy the meal just as much and have leftovers for later! A total win.
3. Watch the Extras: Sauces, dressings, and toppings can add a ton of hidden calories and also lots of secret sugars and salt. Always ask for these on the side so you can control how much you use.
4. Stay Hydrated: Stick to water, unsweetened tea, or other low-calorie beverages. Super sugary drinks, like fountain soda, can add hundreds of empty calories to your meal. You don’t need that! 
5. Slow Down: Take your time and savor each bite. Did you know that it takes about 20 minutes for your stomach to communicate to your brain that you are full? So, eating slowly can actually help you avoid overeating.
6. Skip the Bread Basket: It’s tempting, I know! But filling up on bread before your meal even arrives adds unnecessary calories. If you can’t resist those warm rolls, try to limit yourself to one small piece.

Eating out every day might seem harmless, but it can really have a significant impact on your health. The next time you head to your favorite restaurant, remember these tips and take control of your plate. Small changes can make a big difference, and your body will thank you for it!

This article was inspired by Very Well Fit and was originally published on Spatula Desserts.