Your Body Almanac

Eating out often

Restaurants, takeout and delivery for most meals of the week.

Restaurant and takeout meals tend to be larger, saltier and lower in fiber than what you would cook at home. Eating out a few times a week is fine. When it is most meals, sodium, portions and calories add up quietly.

01

A lot of sodium

Most of the sodium Americans eat comes from restaurant and packaged food, not the salt shaker. One restaurant meal can carry more than a day's worth. Over time, high sodium raises blood pressure.

SourcesAbout Sodium and Health (CDC)Sodium in Your Diet (FDA)
Eat potassium-rich foodsDailyFill up on beans, potatoes, squash, fruit and dairy to reach the recommended amount of potassium. Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk. Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras.
02

Big portions

Restaurant portions are often enough for two meals, and people tend to eat what is in front of them. Splitting a dish or boxing half before you start helps.

SourcesFactors Affecting Weight and Health (NIH NIDDK)
Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Limit sugary drinksDailySwap soda, sweet tea, energy drinks and juice drinks for water, sparkling water or unsweetened tea and coffee.
03

Not enough fiber, fruit and vegetables

Many takeout meals are built on refined grains, fried food and meat, with vegetables as garnish. Adding a side salad or vegetables, and choosing whole grains or beans, closes some of the gap.

SourcesHow to get more fibre into your diet (NHS)Dietary Guidelines for Americans (USDA and HHS)
Hit a daily fiber targetDailyWork up to 25–35 grams of fiber a day from whole grains, beans, fruit, vegetables, nuts and seeds. Eat a range of colorful produceDailyGet at least five servings of vegetables and fruit a day, mixing greens, reds, oranges, citrus and beans. Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras.
04

Sugary drinks and extras

Soda refills, sweet teas, dessert and creamy sauces can add hundreds of calories to a meal. Water or unsweetened drinks are the easiest swap.

SourcesThe Eatwell Guide (NHS)
Limit sugary drinksDailySwap soda, sweet tea, energy drinks and juice drinks for water, sparkling water or unsweetened tea and coffee. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.

When to see a professional

Ask your doctor to check your blood pressure and cholesterol regularly. See a doctor for vomiting, diarrhea or fever after a meal that lasts more than a couple of days, bloody stools, or signs of dehydration.