The Hidden Risks of Ordering In or Eating Out: A Guide to Making Healthier Choices

Lack of Control Over Ingredients in Takeout and Restaurant Meals

When you’re eating out or ordering in, you’re not in charge of what goes into your meal. This can lead to unintentional consumption of unhealthy ingredients, including hidden fats, sugars, and high sodium levels. And while most restaurants provide nutrition information, many don’t, leaving you guessing about what you’re really eating.

Hidden Fats, Sugars, and Sodium Levels

Restaurants often add extra fats, sugars, and salt to enhance the flavor and appeal of their dishes. Unfortunately, these can be harmful to your health if consumed in excess:

• Fats: Many restaurant meals contain high levels of unhealthy fats, especially saturated and trans fats, which can increase cholesterol levels and raise the risk of heart disease.
• Sugars: Added sugars are often hidden in sauces, dressings, and beverages. Regularly consuming too much sugar can contribute to weight gain, diabetes, and other metabolic issues.
• Sodium: Takeout and restaurant meals are typically high in sodium, which can lead to high blood pressure and increase the risk of cardiovascular disease.

Since you’re not in control, it’s easy to consume more of these ingredients than you realize. When eating out, consider requesting sauces and dressings on the side, and opt for grilled or baked items over fried foods to help reduce your intake of unhealthy fats and sugars.

The Impact of Additives and Preservatives on Health

Many takeout and restaurant foods contain additives and preservatives to enhance flavor, color, and shelf life. While they might make the food more appealing, these additives can have various health implications:

• Monosodium Glutamate (MSG): Often used to enhance flavor, MSG can cause sensitivity reactions in some people, leading to symptoms like headaches, sweating, and nausea.
• Artificial Colors and Flavors: These additives are commonly found in processed foods and can be linked to allergic reactions and, in some cases, hyperactivity in children.
• Preservatives: While they help prevent spoilage, some preservatives have been linked to potential health concerns, especially when consumed in large quantities over time.

To minimize exposure, look for dishes that are made fresh and contain fewer processed ingredients. Many restaurants now offer “clean” menu items that focus on whole, natural ingredients without artificial additives or preservatives.

Unintended Allergens and Dietary Restrictions

For those with allergies or dietary restrictions, eating out can be a minefield. Cross-contamination and hidden ingredients can pose serious risks, especially if you have allergies to common ingredients like nuts, gluten, or dairy. Even with good communication, restaurants may not always be able to completely eliminate the risk of allergens in your food.

If you have dietary restrictions, consider dining at restaurants that specialize in accommodating special diets, or choose dishes that are naturally free from allergens. Additionally, if you’re ordering takeout, many apps now allow you to customize orders to exclude certain ingredients or include detailed instructions about dietary needs.

Making Healthier Choices When Ordering In or Eating Out

While there are risks involved, dining out doesn’t have to be unhealthy. With a few mindful choices, you can still enjoy restaurant meals while supporting your well-being.

How to Identify Nutrient-Dense Menu Options

One of the easiest ways to ensure you’re getting a balanced meal is to look for nutrient-dense options. These are foods that provide a high amount of vitamins, minerals, and other beneficial nutrients relative to their calorie content. Here are some tips to help you choose:

• Opt for Whole Grains: Choose dishes that feature whole grains like brown rice, quinoa, or whole wheat over refined grains, which provide more fiber and nutrients.
• Include Plenty of Vegetables: A plate filled with colorful vegetables not only adds essential vitamins and minerals but also helps keep you full with fewer calories.
• Choose Lean Proteins: Grilled chicken, fish, tofu, and legumes are excellent sources of protein without the unhealthy fats often found in red meats.

When browsing the menu, look for words like “grilled,” “steamed,” or “baked,” which generally indicate healthier preparation methods compared to “fried” or “crispy.”

Requesting Modifications to Fit Your Dietary Needs

Most restaurants are willing to accommodate requests to make a dish healthier. Here are some modifications to consider:

• Ask for Salad Dressings on the Side: This allows you to control how much dressing you use and reduces your intake of added fats and sugars.
• Swap Fries for a Side Salad: This simple change can save you calories and increase your fiber intake.
• Hold the Cheese: Skipping cheese on your salad or sandwich reduces both saturated fat and calories.

Don’t be afraid to ask your server for recommendations or modifications. Most places are happy to help you make healthier choices!

The Benefits of Green Kale for the Lack of Control Over Ingredients from Ordering In or Eating Out

One way to counterbalance the challenges of dining out is by incorporating nutrient-dense foods like green kale into your diet. Kale is a superfood that can help support your health, even if you don’t always have control over your meals.

Kale’s Nutritional Profile and Bone-Strengthening Properties

Green kale is packed with vitamins A, C, and K, as well as calcium and magnesium, making it an excellent addition to any diet. Vitamin K is especially important for bone health, while calcium and magnesium support bone density and strength. If you find that takeout meals are lacking in nutrients, adding kale to your home meals can help make up for any deficiencies.

How Kale Supports Heart Health and Reduces Inflammation

Kale is rich in antioxidants like quercetin and kaempferol, which help reduce inflammation in the body. Inflammation is often a consequence of high-fat and high-sugar diets associated with restaurant meals. By including kale in your diet, you can help your body combat oxidative stress and promote heart health.

The Importance of Kale as a Fiber-Rich Food

Fiber is essential for digestive health, yet many restaurant dishes are low in fiber. Kale is an excellent source of dietary fiber, which can help regulate blood sugar levels, lower cholesterol, and promote a healthy digestive system. Eating fiber-rich foods like kale can help offset the lower fiber content often found in takeout meals.

Incorporating Kale into Your Diet

You don’t have to rely solely on restaurant meals to meet your nutritional needs. Adding kale to your diet at home is easy and versatile. You can enjoy kale raw in salads, blend it into smoothies, or sauté it as a side dish. For those who prefer a more convenient option, Abeille Dor offers high-quality kale powder, which you can easily mix into various recipes or even take on the go.

Take Control of Your Nutrition with Abeille D’or’s Kale Products

While it can be challenging to control ingredients when dining out, you can still take steps to support your health. By choosing nutrient-dense foods like kale, you can help balance out the potential risks of eating out. At Abeille D’or, we’re committed to offering premium kale products that make it easy to boost your nutrition no matter where you are. Visit our website to explore our range of kale products and make the choice to support your health today!