Today Americans’ have a hardy appetite for eating out. When I was growing up  in the 70’s (the dinosaur age as my kids refer to it) eating out was rare. It was considered a treat and reserved for only the most special occassions. Today it has become a mere necessity. With two working parents and over scheduled kids,  it’s tough sandwiching in a cooked meal between soccer practice and a PTA meeting. It is not surprising that  statistics show eating out has increased for Americans (from 18 %  in the late 1970’s  to 32 % by the 1990s).

With the increase in eating out, we  have also witnessed an increase in:

• our waistlines

• the incidence of obesity

•  diseases related to being overweight: type 2 diabetes, cardiovascular disease, hypertension and some cancers

Some of these adult diseases are, for the first time in history, even affecting our children. So sad.

Am I blaming eating out? No, not entirely. But it is likely one of the many variables adding to this troubling problem. Why? Quite simply because of the nutritional quality of the meals eaten out. What do you get when you eat out (both fast food establishments and full service)? You get taste, convenience,  and high calorie, less healthy foods.

Research shows, when we eat out we consume more:

• calories

• saturated fat

• added sugar

•alcohol

Furthermore, we consume less

• vegetables

• whole grains

• dairy

Meals eaten out are nutritionally the complete opposite of U.S. Dietary Guidelines.  Yes, the MyPlate recommendations are as follows:

• enjoy your food, but eat less

• avoid oversized portions

• eat more fruits and vegetables

•eat more whole grains

• swap full fat dairy for low fat or  non-fat dairy

• cut back on foods high in solid fats, added sugar and salt

• drink water (or skim/low fat milk) instead of  sweetened beverages

Is eating out always a  necessity or has it become habit? Starting this  month, National Nutrition Month, I challenge you to eat one more meal per week in the comfort of your home.

Here are some simple ideas to get you started:

• Invite friends over to cook.

• Include your children in meal preparation. This is a great way to spend time together and instill the values of a healthy diet and family meals.

• Invest in a crock pot and use it. Some good recipes can be found at Cooking Light Slower Cooker Favorites.

• Take a cooking class for inspiration and then start practicing your new skills at home.

• Bookmark some meals on Pinterest that take minimal time to prepare. Here are a few  links to get you started: Open Face Salmon Salad Sandwich,  5 Family Dinners Under 20 Minutes,  .

• Make larger amounts when you do cook and freeze for days you’re especially short on time.  Spaghetti sauce and many soups lend themselves to this time saving tip.

• Cheat. You don’t have to make everything from scratch to prepare a healthy meal.  A rotisserie chicken is a simple start to meals; add cooked, frozen veggies and reheated, frozen, brown rice.  Save time by using  rotisserie chicken in recipes that call for cooked chicken. I like these two recipes:   and  Chicken Rice Soup.

Are there any tips here you might try? Do you have a true story that illustrates  what works for you? We all could use more help in this area, myself included. Please leave me your comments, ideas and recipes. I am looking forward to hearing from YOU! Who knows, you might help someone else by sharing.