Updated June 08, 2015.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
These days it is common knowledge that obesity is a problem in US households. Since 1980, the rate of obesity among U.S. children has tripled. Roughly 80 percent of overweight children never lose the excess weight and become overweight adults. Adults who are overweight are at higher risk for heart disease, high blood pressure, high cholesterol, stroke, type 2 diabetes, arthritis, gallbladder disease, sleep apnea, respiratory problems and some types of cancer.
These health complications may present at any earlier age when there is a history of childhood overweight/obesity.
The CDC estimates that meals prepared outside the home may account for up to half of household food dollars spent. In general, meals from outside the home tend to be higher in calories, saturated fat, cholesterol, sugar and sodium. Consumers who eat out (or use take-out) are less likely to eat fruits, vegetables and low-fat dairy products. Purchased meals often contain much larger portions, leading many diners to consume far more calories than they would in a home meal.
Although both fast food and restaurant meals provide larger portion sizes and many more calories compared to home cooked meals, researchers have found that more calories are generally consumed in a sit-down restaurant. One reason may be that portion sizes can tend to be large at sit-down restaurants (think about the size of a hamburger you may get in a restaurant compared to a fast food single burger).
Still, fast food meals tend to contain mostly calorie-dense, fried, salty foods. In the long run, eating more often at fast food establishments may take a toll on the waist line. Other studies have linked fast food consumption to the obesity epidemic.
The best way to eat healthy is to prepare your meals at home using a variety of foods including fruits, whole grains and vegetables. Limit saturated fat, salt and sugar. Consider using the plate method if you don't already follow a meal plan -- it will help you to balance your meals.
When you do eat out:
Sources:
Burkhauser, Richard V. & Cawley, John, 2008. Beyond BMI: The value of more accurate mesures of fatness and obesity in social science research. journal of Health Economics. 2008. 27(2)519-529.
Ogden CL, Carroll MD, Curtin LR, McDowell MA, Tabak CJ, Flegal KM. Prevalence of overweight and obesity in the United States, 1999-2004. JAMA 295:1549-55. 2006.
Ogden CL, Flegal KM, Carroll MD, Johnson CL. Prevalence and trends in overweight among U.S. children and adolescents, 1999-2000. JAMA 288:1728-32. 2002.
Ogden CL, Carroll MD, Curtin LR, Lamb MM, Flegal KM. Prevalence of high body mass index in U.S. children and adolescents, 2007-2008. JAMA 303(3):242-9. 2010.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
Obesity Epidemic
These days it is common knowledge that obesity is a problem in US households. Since 1980, the rate of obesity among U.S. children has tripled. Roughly 80 percent of overweight children never lose the excess weight and become overweight adults. Adults who are overweight are at higher risk for heart disease, high blood pressure, high cholesterol, stroke, type 2 diabetes, arthritis, gallbladder disease, sleep apnea, respiratory problems and some types of cancer.
These health complications may present at any earlier age when there is a history of childhood overweight/obesity.
Dining Out May Be Partly To Blame
The CDC estimates that meals prepared outside the home may account for up to half of household food dollars spent. In general, meals from outside the home tend to be higher in calories, saturated fat, cholesterol, sugar and sodium. Consumers who eat out (or use take-out) are less likely to eat fruits, vegetables and low-fat dairy products. Purchased meals often contain much larger portions, leading many diners to consume far more calories than they would in a home meal.
Restaurant Or Fast Food?
Although both fast food and restaurant meals provide larger portion sizes and many more calories compared to home cooked meals, researchers have found that more calories are generally consumed in a sit-down restaurant. One reason may be that portion sizes can tend to be large at sit-down restaurants (think about the size of a hamburger you may get in a restaurant compared to a fast food single burger).
Still, fast food meals tend to contain mostly calorie-dense, fried, salty foods. In the long run, eating more often at fast food establishments may take a toll on the waist line. Other studies have linked fast food consumption to the obesity epidemic.
Making Good Choices
The best way to eat healthy is to prepare your meals at home using a variety of foods including fruits, whole grains and vegetables. Limit saturated fat, salt and sugar. Consider using the plate method if you don't already follow a meal plan -- it will help you to balance your meals.
When you do eat out:
- Learn the area that you're in and pick eating establishments that offer healthier options you know that you like.
- Look for the nutritional information on restaurant and fast food menus. National regulation and food service trends have made this information more available. Some menus mark healthier food options with a special symbol or even designate a whole section of the menu to healthier options. Skip the fried foods. Many restaurants will accommodate low-fat cooking requests and offer substitutes, so don't be afraid to ask about modifications. Avoid cream sauces and ask for dressings on the side.
- Take some food home or consider splitting your entree. Most restaurants serve huge portions of food. We overeat because we don't want to waste food or because we often eat mindlessly if food is in front of us. So either ask if someone will split an entree with you, or ask for a to-go container and package up half of your entree before you start eating so that you can take it home with you.
- Limit alcohol consumption - it adds calories and inhibits good judgment about food choices.
- When you need fast food, look for the healthier menu options. Choose grilled chicken rather than fried. Instead of fries, opt for a side salad or low-fat yogurt and fruit. Choose low-fat dressing for your salad. Skip the soda and go for low-fat milk or a bottle of water. Don't super-size -- choose small or medium-sized portions.
- For more healthy strategies and suggestions on eating out, check out this article: Eating Out With Diabetes
Sources:
Burkhauser, Richard V. & Cawley, John, 2008. Beyond BMI: The value of more accurate mesures of fatness and obesity in social science research. journal of Health Economics. 2008. 27(2)519-529.
Ogden CL, Carroll MD, Curtin LR, McDowell MA, Tabak CJ, Flegal KM. Prevalence of overweight and obesity in the United States, 1999-2004. JAMA 295:1549-55. 2006.
Ogden CL, Flegal KM, Carroll MD, Johnson CL. Prevalence and trends in overweight among U.S. children and adolescents, 1999-2000. JAMA 288:1728-32. 2002.
Ogden CL, Carroll MD, Curtin LR, Lamb MM, Flegal KM. Prevalence of high body mass index in U.S. children and adolescents, 2007-2008. JAMA 303(3):242-9. 2010.
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