What Not to Eat: 15 Dishes You Should Avoid When Dining Out
Imagine walking into one of the more than 700,000 restaurants across the United States, in a busy fast-food joint, a cozy neighborhood diner, or a trendy upscale spot. The choices on the menu are overwhelming, and the aromas make it even harder to decide. But here’s a surprising fact: despite the booming restaurant industry projected to generate $1.5 trillion in sales in 2025, many popular dishes served out there could be quietly sabotaging your health and energy without you even realizing it.
Foodborne illnesses remain a significant concern. The Centers for Disease Control and Prevention (CDC) estimates that in 2019, nearly 9.9 million foodborne illnesses were caused by seven major pathogens alone, resulting in over 53,300 hospitalizations and 931 deaths in the U.S. Most of these illnesses are linked to foods prepared and consumed at restaurants, which account for roughly 50% of outbreaks. Here are 15 dishes you should think twice about before ordering, based on recent data and expert insights.
Giant Burgers with Extra Cheese and Bacon
There’s something satisfying about a towering burger loaded with cheese and bacon. But these calorie bombs can pack upwards of 1,200 calories and more than 50 grams of fat. That’s more than a day’s worth of saturated fat for many people. Additionally, processed meats and cheese can contribute to inflammation and other health issues when consumed regularly.
All-You-Can-Eat Buffets
Imagine walking into a buffet where everything looks delicious and unlimited. It’s easy to overeat in that setting. Research indicates that buffet-style dining can lead to individuals consuming up to 30% more calories than they typically would. The variety and abundance can trick your brain into eating more, leading to bloating and guilt later. Moderation is key, but buffets don’t make it easy.
Deep-Fried Everything
You’re at a diner, and the menu boasts crispy fried chicken, onion rings, and mozzarella sticks. Tempting, right? But here’s the catch—deep-fried foods are often comprised of trans fats, which can raise your cholesterol and increase your risk of heart disease.
Research shows that individuals who consume fried foods more than four times a week have a 40% higher risk of developing heart problems compared to those who eat them less often. That’s a serious number to consider before diving into that crunchy basket.
Creamy Pasta Dishes
Creamy pasta dishes such as fettuccine alfredo can contain over 1,000 calories per serving, nearly half the daily calorie needs of many adults.
Research shows that restaurant pasta dishes often underestimate calorie counts by up to 28%, meaning you may consume more than you realize. The heavy cream and cheese contribute to saturated fats that increase the risk of heart disease and can cause post-meal sluggishness.
Sugary Cocktails and Mixed Drinks
A night out isn’t complete without a drink or two, but sugary cocktails can sneak in hundreds of empty calories. For example, a piña colada or margarita can have between 300 and 500 calories per glass, mostly from added sugars. Such drinks can spike your blood sugar and leave you feeling tired afterward. Opting for lighter drinks or water can make a big difference.
Giant Portions of French Fries
A large serving of French fries can contain over 600 calories and high sodium levels. The average American citizen consumes more than 3,500 milligrams of sodium daily, exceeding the 2,300 milligrams recommended by health authorities. High consumption of sodium leads to water retention and elevated blood pressure, thereby increasing the risk of cardiovascular disease.
Bread Baskets
Many restaurants start the meal by bringing out bread or chips, encouraging you to snack before your food arrives. While it may seem like a nice gesture, those extra carbs can add up quickly. A typical bread basket can add 300-400 calories before you even touch your main dish. If you’re not careful, you might find yourself full before the real meal begins.
Dishes with Hidden Sugars
You might be surprised, but many savory dishes contain hidden sugars—think barbecue sauces, marinades, and dressings. These sugars add unnecessary calories and can affect your metabolism.
For example, a serving of barbecue chicken might have as much sugar as a candy bar. Reading menus carefully or asking about ingredients can help you avoid these sneaky culprits.
Overloaded Salads with Creamy Dressings
Salads sound like a safe bet, but when loaded with creamy dressings, cheese, bacon bits, and croutons, they can turn into calorie monsters. A salad with ranch dressing and toppings can easily exceed 800 calories. If you want to keep it light, ask for dressings on the side and opt for vinaigrettes instead.
Sushi Rolls with Fried Ingredients or Cream Cheese
Sushi is often seen as a healthy choice, but some rolls are anything but. Rolls with tempura (fried) shrimp or cream cheese add extra fat and calories. A single roll can have 500-700 calories, depending on the ingredients. Sticking to simpler options, such as sashimi or cucumber rolls, can help keep things lighter.
Loaded Nachos
I once shared a plate of nachos with friends that looked amazing—covered in cheese, sour cream, guacamole, and jalapeños. Delicious, yes, but also packed with calories and saturated fats. A typical plate can have over 1,000 calories, making it more of a party food than a regular meal choice.
Decadent Desserts Like Cheesecake and Chocolate Lava Cake
Desserts are the grand finale, but some can derail your healthy eating plans. Cheesecake and chocolate lava cake often contain high amounts of sugar, butter, and cream. A slice can pack 400-600 calories, and that’s before adding ice cream or whipped cream. Sharing desserts or choosing fruit-based options can satisfy your sweet tooth without the overload.
Processed Meats Like Hot Dogs and Sausages
Processed meats are linked with the risk of colorectal cancer, cardiovascular disease, and early death. They contain carcinogens formed during the curing, smoking, or cooking process, such as N-nitroso compounds and polycyclic aromatic hydrocarbons.
These compounds damage DNA and promote the development of cancer. The World Health Organization states there is no safe amount of processed meat consumption.
Overly Salty Soups
Soup can be comforting, but while eating out, restaurant versions often have high sodium content. A single bowl of restaurant soup can contain more than half the recommended daily sodium intake.
High salt consumption can cause bloating and elevated blood pressure. Asking for low-sodium options or enjoying broth-based soups can be better choices.
Exotic Dishes with Unknown Ingredients
Trying new foods is exciting, but some exotic dishes might contain ingredients that don’t agree with your body or are prepared in ways that add unhealthy fats or sugars. If you’re unsure about a dish, it’s perfectly fine to ask questions or opt for something familiar. Your body will thank you later.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
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