Lecturer Hatice Nurseda Hatunoğlu from Üsküdar University Faculty of Health Sciences, Department of Nutrition and Dietetics, evaluated the long-term health effects of constantly eating out.
Constantly eating out negatively affects health
Lecturer Hatice Nurseda Hatunoğlu pointed out that constantly eating out negatively affects health, usually due to high salt, sugar, and fat content. She said, “Restaurants use more of these ingredients to make dishes tastier, and this increases calorie intake. In the long term, excessive consumption of salt and fat can lead to health problems such as hypertension, heart diseases, diabetes, and obesity. Additionally, the nutritional values of meals prepared outside may be lower depending on their content. For this reason, constantly eating out can also cause vitamin and mineral deficiencies in the body.”
Eating out is not harmful with healthy food choices
However, Lecturer Hatice Nurseda Hatunoğlu also stated that eating out can positively affect a healthy diet by making healthy food choices. She said, “A healthy diet can be maintained even when eating out by choosing the right restaurant, controlling portions, and avoiding processed foods, and those high in salt and sugar. This way, individuals will both control their appetite and feel good socially.”
What are the health advantages of home-cooked meals?
Lecturer Hatice Nurseda Hatunoğlu noted that home-cooked meals offer significant advantages in terms of healthy eating, and continued:
“Firstly, pot meals are usually prepared with fresh and unprocessed ingredients. This helps to preserve the nutritional value of the meals. Vegetables, meats, and whole grains are essential components of home-cooked meals, providing the body with necessary vitamins, minerals, and fiber. This way, the digestive system functions properly, the immune system strengthens, and overall health improves.”
Oil and salt control is possible in home-cooked meals
Hatunoğlu also stated that one of the biggest advantages of cooking at home is the complete control over ingredients. She said, “The amounts of salt, oil, and sugar used in the kitchen can be adjusted, which plays a significant role in managing conditions such as hypertension, heart diseases, and diabetes. For example, it is possible to reduce the amount of oil and use natural spices instead of salt in home-cooked meals. This makes the meals healthier.”
Portion control is also ensured by cooking at home
Lecturer Hatice Nurseda Hatunoğlu stated that preparing meals at home also offers great benefits in terms of portion control. She said, “Portions in restaurants or meals eaten out are usually large and can lead to high calorie intake. However, when cooking at home, portions can be adjusted according to personal needs and help provide a balanced diet. Moreover, preparing meals at home is often more advantageous economically.”
Home-cooked meals contain fewer additives
Lecturer Hatice Nurseda Hatunoğlu noted that the most fundamental differences distinguishing home-cooked meals from those prepared outside are freshness, naturalness, and nutritional value. She said, “Home-cooked meals generally contain fewer additives and use more fresh vegetables, fruits, meat, and whole grains. This increases the nutritional value of the meals and ensures that beneficial vitamins and minerals for the body are not lost. In contrast, commercially sold meals often use ready-made sauces, preservatives, and additives, which reduces their nutritional value and can lead to a departure from the natural foods the body needs. Additionally, home-cooked meals allow for portion control, which prevents excessive calorie intake.”
Rich in vitamins and fiber…
Lecturer Hatice Nurseda Hatunoğlu also pointed out that the freshness, natural ingredients, and nutritional balance of home-cooked meals significantly differentiate them from meals eaten out, and said the following:
“The ingredients used when preparing meals at home are usually chosen fresh and seasonally, ensuring that the nutritional values of the meal are preserved. Meals made with vegetables, fruits, whole grains, and natural protein sources are rich in vitamins, minerals, and fiber that the body needs. Since additives, preservatives, and ready-made sauces are rarely found in home-cooked meals, the food is cleaner and healthier. Outside, however, meals are often prepared quickly using ready-made ingredients, processed foods, and high levels of additives. This can lead to the loss of nutritional values and the introduction of harmful components into the body. Home-cooked meals can be made healthier and more nutritious with proper cooking techniques (e.g., boiling, steaming).”
Right choices must be made for a balanced diet
Lecturer Hatice Nurseda Hatunoğlu, emphasizing the importance of balancing eating out with home-cooked meals for a balanced diet, concluded her words by saying, “Eating out 1-2 days a week, by making the right choices and paying attention to portion control, does not pose a problem for a healthy lifestyle. In fact, it will have a positive impact on sustainable healthy eating. At home, meals containing vegetables, protein, and complex carbohydrates should be prepared for a balanced diet.”
