Restaurants home Weight Loss. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
#1 Restaurants-Take Out vs Home-Cooked: The Pros and the Cons and Impacts on Weight Loss
Check out some surprising statistics on eating out vs eating at home.
- American adults spend about $1,200 on fast food per year.
- US families annually spend approximately $3,000 dining out.
- About 80% of US citizens visit fast-food restaurants monthly.
- 23% of US adults dine out at least three times a week.
With your busy life, you might find it easier and faster to grab fast food on your way home to work, during work and/or after work. But this convenience comes at a price.
This week and next is all about “Back to School” and getting back on a routine! Research continues to support that homemade meals tend have a healthier nutrient profile than takeout – this include vegan restaurants and those marketing themselves as healthy. You can spare yourself unwanted calories, carbs, saturated fat and especially sodium by preparing your own meals with fresh, healthy ingredients, possibly reducing your risk of hypertension, High cholesterol, Type 2 diabetes and heart disease.
Read more as I dish out the Pros and Cons of Restaurants-Take Out vs Home-Cooked.
Self-Assessment Question
How many meals out per week?
I will lead today’s discussion with one of the top “cons” to eating out
#1 “Too Much Sodium.”
Statistics reveal that 89% of Americans eat too much salt. This is beyond cooking with salt.
Excessive salt intake causes water retention and can raise blood pressure, resulting in possible damage to the heart, blood vessels, brain and kidneys.
(Pro) At home you’re inclined to use less salt to season meals, but restaurants and restaurants outlets use generous amounts to enhance flavors.
Food additives and preservatives also contain salt.
Key note: Food does not have to “taste” salty to contain a large amount of salt!
Self-Assessment Question
Which do you normally opt for when dining out? “Grilled Chicken” or “Soup with Salad” or “Vegan or planted-based”
- For chicken either a salad or entrée…
- Non cream based soup (usually high in fat)
- For “Vegan” option, this includes vegan restaurants
GRILLED chicken and SOUP/Salad options are extremely high in sodium. BOTH are low in fat, but the sodium hit in some cases exceeds what a person needs per day!
Sorry to all my “Chick fil a’ lovers!
Vegan menu items usually fall into the same category of grilled chicken and soup. Vegan restaurants, I highly recommend requesting the nutrition info to confirm the sodium content. In many cases, they are high as well. However, I do recommend researching as some vegan restaurants may take sodium content into consideration.
#2 Restaurants vs Home Cooked on “Weight Loss.”
Weight loss is another pitfall to eating out too often,
Did you know a value meal at a fast-food chain can cost you all the recommended calories you should consume in a day? Eating full portions as some restaurants can more than double an individual’s caloric needs per day. Homemade meals typically supply fewer calories, which is helpful if you’re trying to lose weight.
A research study that examined the cooking frequency and diet of Americans who had intentions of losing weight revealed that those who ate six to seven meals at home per week consumed an average of 170 fewer calories per day (~1200/week), 5 fewer grams of fat and 16 fewer grams of sugar compared to those who cooked dinner at home only once a week.
The evidence shows that people who cook dinner at home eat a healthier diet, whether or not they’re trying lose weight.
Self-Assessment Question
How many meals out per week?
The recommendation is to limit dining out to one to two meals per week for:
- overall good health – blood pressure, blood sugar, cholesterol
- Weight Loss
- Weight Maintenance
#3 Restaurants vs Home Cooked “What’s the Difference in Nutrition and Weight Loss?”
When comparing the nutritional value of fast food (restaurant) vs. home-cooked meals, the meals that you prepare yourself are frequently much healthier. Fast foods and restaurant meals is higher in salt, artery-clogging cholesterol and calories.
- By preparing your own dishes, you can control the ingredients, substituting sugar-free sweeteners or low-sodium options and including more vegetables and whole grains
- Choosing healthy fats for your recipes will contribute to the health of your heart.
- You can also manage the portions you dish out — the larger-than-necessary serving size in most restaurants can lead to overeating.
Instead of the 12-ounce steak you might order at a restaurant, you can enjoy a 3- or 4-ounce piece of meat and fill the rest of your plate with healthy veggies, cutting down on saturated fats and upping your fiber intake.
“Take Away Message”
“Dine out as a Treat.”
There was a time when eating out was a luxury. Something you looked forward to on say a Friday night or after church on Sunday’s. Life has become more complicated and busier that eating out has become the norm. Unfortunately, that norm has led to an unhealthy America.
The real question is “How do we change the outcomes and find a balance of enjoying life and being healthy!
Decide as a family (or if single), what 1 or 2 meals per week enjoy eating out. Still enjoy your favorite restaurants. Learn to eat mindful – not restrict and deprive!
“Slow down, taste the food, and really enjoy it.”
Sandra Recommends
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Listen to the FB LIVE Replay for more insightful information on this BLOG
Previous week’s topic: How to Enjoy your Summer Parties without Gaining Weight
Next week’s topic: No. 1 Mistake that Wrecks Weight Loss Efforts + Solution!