Can You Have a Takeaway Once a Week? The Balanced Approach

Studies have shown that individuals consuming takeaway food once a week or less tend to have better overall diet quality compared to those eating it more frequently. So, can you have a takeaway once a week and maintain a healthy lifestyle? The answer for most healthy individuals is yes, as long as it's part of a balanced and active routine.

Quick Summary

It is possible for most healthy people to enjoy a weekly takeaway without negative health impacts if they are mindful of their choices, portions, and overall diet. The key is balance.

Key Points

• Balance is Key: For most healthy people, a weekly takeaway is fine if the rest of your diet is balanced and you're physically active.

• Make Smarter Choices: Opt for healthier takeaway options like grilled kebabs, vegetable stir-fries, or thin-crust pizzas to reduce fat, salt, and calories.

• Control Your Portions: Divide large takeaway meals into smaller servings to avoid overeating and save leftovers for another meal.

• Manage Your Weekly Budget: Plan lighter meals throughout the week to balance out the higher calorie intake of your treat meal.

• Listen to Your Body: Practice mindful eating by eating slowly and stopping when you feel satisfied, rather than finishing everything on the plate.

• Stay Hydrated: Prioritize water over sugary drinks to avoid extra, unnecessary calories.

• Don't Feel Guilty: A single meal won't ruin your progress. Focus on the long-term balance of your diet and lifestyle.

The Nutritional Reality of Takeaways

Takeaway food, while convenient and enjoyable, is often higher in calories, saturated fat, sugar, and sodium compared to homemade meals. The preparation methods often involve deep-frying, and portion sizes are frequently oversized, leading to passive overconsumption. Understanding these nutritional characteristics is the first step toward managing their impact.

Key Nutritional Factors

• High Calorie Density: A single takeaway meal can easily contain a significant portion, or even more than, a person's entire daily calorie needs. This can be especially challenging for those managing their weight.
• Excessive Sodium: Many Asian and fast-food takeaway options are packed with sodium from sauces and seasoning. High sodium intake is linked to increased blood pressure and other cardiovascular risks.
• Saturated and Trans Fats: Fried foods, creamy sauces, and fatty meats commonly found in takeaways contribute high levels of unhealthy fats. Regular consumption is linked to higher cholesterol and heart disease risk.
• Low in Micronutrients: Takeaway meals typically contain fewer vitamins, minerals, and dietary fibre than homemade alternatives, which are often rich in fresh vegetables, whole grains, and lean proteins.

The Pros and Cons of a Weekly Takeaway

Integrating a weekly takeaway into your diet has both potential benefits and drawbacks, depending on how it's managed. It's not just about the food itself, but the role it plays in your lifestyle.

Potential Benefits

• Convenience: For people with busy schedules, a weekly takeaway can be a time-saver, offering a meal without the hassle of cooking and cleaning.
• Mental Health: A weekly treat can provide a psychological reward, helping to prevent boredom with a healthy diet and making it easier to stick to long-term eating goals. This can help avoid feelings of deprivation.
• Social Connection: Sharing a takeaway with family or friends is a common social activity that fosters connection and relaxation.
• Supporting Local Businesses: Ordering from local establishments helps support the community's economy.

Potential Drawbacks

• Health Consequences: Without careful management, frequent takeaways can lead to poor diet quality and increase the risk of weight gain, obesity, and other chronic health issues.
• Impact on Diet: Takeaways can displace healthier foods from your diet, leading to a lower intake of fruits, vegetables, and whole grains.
• Hidden Costs: Takeaways often contain hidden calories, fats, and sugars, making it difficult to accurately track your nutritional intake.
• Portion Distortion: Takeaway meals are often served in much larger portions than necessary, encouraging overeating.

Making Healthier Takeaway Choices

It is possible to enjoy a weekly takeaway while mitigating the health risks by making more informed choices. The key is to select the healthiest available options.

Here are some tips for different types of takeaways:

• Indian: Opt for tomato-based curries like jalfrezi or madras over creamy or buttery ones. Choose boiled rice instead of pilau and prioritize lentil daal or vegetable sides.
• Chinese: Favour stir-fried or steamed dishes with plenty of vegetables. Avoid deep-fried items like spring rolls and prawn toast. Ask for sauces on the side to control the amount of sugar and sodium.
• Pizza: Go for a thin-crust pizza with vegetable toppings and less cheese. Avoid stuffed crusts and high-fat meats like pepperoni and salami.
• Burgers: Choose a simple burger with a lean meat patty and a wholemeal bun. Load it with salad and ask for dressings on the side. Skip the fries and opt for water instead of a sugary drink.
• Fish and Chips: Select grilled or baked fish instead of battered and fried. Have a smaller portion of chips, or better yet, a side of peas or salad.

How to Balance Your Weekly Treat

The success of a weekly takeaway lies in how you balance it with the rest of your diet and lifestyle. Remember, it's what you do 80% of the time that makes the biggest impact.

Here are some balancing strategies:

• Plan Ahead: If you know you're having a takeaway, plan lighter meals for the rest of the day or week. Increase your fruit and vegetable intake to compensate for lower nutrient density in the takeaway meal.
• Exercise: Make sure you are maintaining a regular physical activity schedule. This helps balance the extra calories from your takeaway.
• Portion Control: As soon as the meal arrives, portion it out. Set aside half for leftovers and stick to a smaller plate.
• Mindful Eating: Eat slowly and savour the food. Pay attention to your body's signals and stop when you feel full, not when the plate is empty.
• Hydration: Drink plenty of water before and with your meal to help with fullness and overall hydration.

Comparison of Takeaway Choices

Feature	Grilled Chicken Kebab (with salad)	Pizza (thin-crust, veg)	Fish & Chips (battered)	Chinese Stir-fry (veg)
Calories	Lower	Medium	Higher	Lower to Medium
Fat Content	Lower	Medium	Higher	Lower
Saturated Fat	Lower	Medium	Higher	Lower
Sodium	Variable	Variable	Variable	Higher (with sauces)
Vegetables	High	Medium	Low	High
Best Choice for Health	High	Medium	Low	High

Conclusion

For most people, having a takeaway once a week can absolutely be part of a healthy, balanced lifestyle. The key is not to view it as a complete break from your diet, but rather as a manageable treat within a broader, health-conscious routine. By making smarter choices, controlling portions, and balancing it with an active lifestyle, you can enjoy your favourite treats without derailing your overall health goals. Remember, a single meal does not define your entire diet. For more tips on how to eat well even when you're busy, you can find helpful advice from resources like Eat For Health.

Making it a Sustainable Habit

To ensure your weekly takeaway remains a positive part of your routine and not a source of guilt, focus on consistency. This means making healthy choices and staying active the rest of the week. Avoiding the 'all or nothing' mentality will be crucial to making this habit sustainable in the long run.

The Power of Preparation

While a takeaway provides convenience, incorporating some simple preparation can further improve your meal. Adding a side salad or steamed vegetables from your fridge to your takeaway can boost its nutritional value and increase fibre content. This small step can make a big difference in the overall balance of your meal.

A Final Word on Individual Differences

It is important to remember that dietary needs are individual. While a weekly takeaway is fine for most healthy individuals, those with specific health conditions like diabetes, kidney disease, or high blood pressure should be more cautious due to the high fat, sodium, and sugar content. Always consult with a healthcare professional or registered dietitian for personalized advice.

Frequently Asked Questions

Will having a takeaway once a week make me gain weight?

For most healthy individuals, having a takeaway once a week will not cause weight gain, provided it's balanced by an overall healthy diet and regular physical activity. The overall weekly calorie intake and expenditure matter most.

What are the healthiest takeaway options?

Healthier options include grilled chicken kebabs, vegetable-heavy stir-fries, thin-crust pizzas with vegetable toppings, and meals with steamed or boiled components over fried ones.

Should I feel guilty after having a weekly takeaway?

No, you should not feel guilty. A healthy diet is about balance and consistency over time, not perfection. Enjoying a treat occasionally is perfectly fine and can help you stick to your goals long-term.

How can I reduce the calories in my takeaway meal?

Ask for sauces and dressings on the side, opt for smaller portions, choose non-fried cooking methods, and add extra vegetables or salad to your meal.

Can takeaways impact my mental health?

While a single takeaway is unlikely to have a major impact, studies show a correlation between frequent takeaway consumption and higher anxiety and depression symptoms, especially when paired with low physical activity.

How do I avoid overeating when I get a takeaway?

Practice portion control by serving a smaller amount onto a plate and saving the rest for later. Focus on eating mindfully and stop when you feel satisfied.

Is it okay to have a takeaway if I'm on a weight-loss diet?

Yes, it can be. As long as you remain in a weekly calorie deficit, you can still lose weight while enjoying a weekly takeaway. You may need to plan your other meals more carefully.

Is it better to cook a 'fakeaway' at home instead?

Cooking a 'fakeaway' at home gives you more control over ingredients, portion sizes, and cooking methods, making it easier to reduce fat, sugar, and salt content. However, a weekly treat can still be enjoyed responsibly.