The Real Deal About Restaurant Food

If you’re a senior citizen now, you may remember a time growing up when restaurant food was an occasional family treat. If you are younger, then you grew up in an era where eating out of the home was and is a regular, and maybe daily (or more than once a day) occurrence. A recent study reveals how alarming this trend has become, even outside our country.

The Study

A recent study by Dr. Monique Tan at Queen Mary University of London turned up alarming results about the nutritional content of restaurant food. It found that an alarming 75% of popular takeout and food eaten in restaurants is unhealthy, and that more action is needed to protect consumers.

In the study, the top 10 selling items bought at 19 of the UK’s largest food outlets like Subway, Starbucks, and McDonald’s were analyzed for their nutritional content. Products included popular products like pizza, burgers, chicken dishes, fries and baguettes. The researchers found that the products contained, “dangerously large amounts of fat, salt, sugar or calories that can damage health.”

The results were particularly alarming because British people are eating out way more than before. Food bought in these outlets makes up as much as 11-25% of the calories that Britons consume.

Dr. Tan noted that, “What we eat when we’re outside of home is completely dependent on what’s available and what’s affordable. The problem is that a lot of the food is not healthy.”

The foods were classified as unhealthy because they contain large amount of calories, sugar, fat, saturated fat, salt and small quantities of fiber, protein, fruits, vegetable, and nuts per 100g. Some meals contained more calories than is recommended for an entire day – 2,000 for women and 2,500 for men.

The Implications for Us

While this trend is disturbing for the British population, imagine how much worse the situation is here in the US, where people stay pressed for time and money and fast food becomes the default for a meal. Americans have been eating more meals out and for a longer time than in the UK, and poor health and high rates of obesity shows the results.

What Can We Do

Each individual is ultimately responsible for their own health. Besides advocating for better government oversight of the food industry, we can take steps on our own to regulate what we eat. Think nutrient and fiber dense foods with less calories. This means more fruits, veggies, salads, whole grains, beans, nuts and seeds. Places are starting to offer these options. It’s a matter of looking for them.

Here are some steps we can take…

Order Healthier Options

Instead of getting your usual sandwich which is loaded with excess salt and fat, think of a salad or power bowl that has less calories and more fiber/nutrients. However, even a salad can be loaded with unhealthy options. It’s best to ask for oil and vinegar on the side instead of salad dressing. Ask that items like croutons and fried noodles be left out.

If you have a choice of a side, go for fruit, salad, cooked veggies rather than items like fries or chips. Choose baked chicken or fish instead of fried.

Ask for a Meal Modification

Some items in a menu item are overkill. We don’t need all that food, especially items that are high in fat and salt. You can ask for your order without cheese, mayo, sour cream, etc. Ask if you can substitute a salad for the fries, even if not offered.

Choose Food Outlets with Healthier Choices

This involves a little research, but once you have it down you’re set. Look at the menus of the places you frequent, and also look at the menus of other places in the area. Find the ones with the healthiest options, and also look for healthier options at the places you now frequent.

Regulate Your Portion Size

We Americans are known for eating very large meals. I have heard comments abroad about how much we eat. If you know you don’t need all that you are served, ask for a take home box before you start eating your meal. Put that food aside and then eat what’s on your plate. This will save you money too, by getting two meals out of one menu item.

Suggest Options to the Management

If you don’t see what you’re looking for on the menu, consider speaking with the manager and give him/her some suggestions. If you indicate that they will get more business from you if these items were added, it might be considered. Especially for a small establishment.

Eat More At Home

The best way to stay healthy is to eat most of your food at home. If you are used to regular takeout, it might involve small steps. This might be to start by cooking one or two meals at home a week. Then increase the number of cooked meals per week as time goes on.

Or you can start by eating breakfast at home. Something simple like fresh fruit and yogurt with a sprinkling of nuts or seeds can provide a nutritious, tasty, and satisfying meal without a lot of effort.

Cook a big pot or casserole of something on the weekend. Save some to start off the week, and freeze in portion sizes for another time.

Or, bring home your takeout and add something cooked or prepared at home to go with it. I.e., add a salad or some steamed broccoli to your pizza. Add some steamed veggies to go with your chicken.

Small Steps Go A Long Way

A little change here and there may not seem like much. But little steps done consistently can add up to big changes. When you notice that you feel better, have more energy, have better sleep, etc. you will be encouraged to do more.

What can you get started with today that will be a realistic, non-stressful change for you?