The Health Impact of Frequent Takeaway
For many, the convenience of takeaway food is a saving grace on a busy weeknight. However, research into the health effects of frequent consumption paints a sobering picture. A review published in BMC Public Health found that people consuming takeaway at least once a week showed poorer diet quality and reported higher instances of foodborne illness. Such meals are typically high in salt, unhealthy fats, and calories, while lacking in essential vitamins, minerals, and fiber.
Chronic Health Risks
Over-reliance on takeaway can contribute to a range of long-term health issues. The frequent intake of high-calorie, high-fat, and high-sugar meals can lead to weight gain, increasing the risk of obesity, type 2 diabetes, and cardiovascular diseases. Studies have also linked a diet high in takeaway with increased LDL ('bad') cholesterol and higher body fatness, even in children. The rise in food delivery apps makes it easier than ever to access these options, potentially exacerbating these health trends.
Finding a Healthy Takeaway Frequency
There is no universal number, but health organizations and nutritionists offer realistic guidelines based on studies and overall health recommendations. The best approach is to view takeaway as an occasional treat rather than a dietary staple.
The 80/20 Rule
Many nutritionists advocate for an 80/20 approach, where 80% of your meals are healthy and home-cooked, with the remaining 20% allowing for treats, including takeaway. For someone eating three meals a day, this translates to about four meals out of 21 per week. A more common and realistic recommendation for limiting takeaway is once or twice per week, focusing on healthier options when you do.
Safe Handling of Leftover Takeaway
If you have uneaten portions, knowing how to store and reheat them properly is crucial to prevent food poisoning. The USDA advises following strict food safety guidelines.
- Cool Quickly: Leftovers should be refrigerated within two hours of purchase. If the ambient temperature is above 90°F (32°C), this window is reduced to just one hour.
- Proper Containers: Transfer food from the original cardboard or Styrofoam packaging into clean, airtight containers to prevent bacterial contamination. Storing in shallow containers also helps food cool down faster.
- Refrigerate Promptly: Most leftovers are safe to eat for 3 to 4 days when stored properly in the refrigerator. After this period, harmful bacteria can begin to grow, even if the food appears and smells fine.
- Reheating Thoroughly: When reheating, ensure the food reaches an internal temperature of at least 165°F (74°C) to kill any remaining bacteria. Only reheat food once.
- Special Case: Rice: Reheating cooked rice is particularly risky due to Bacillus cereus spores, which can survive initial cooking. Cool rice quickly and consume within 24 hours of cooking for the safest outcome. Never reheat rice more than once.
Smarter Takeaway Choices: A Comparison
Making smarter choices is key to mitigating the negative health impacts of takeaway. By being mindful of your selection, you can still enjoy your favourite foods more healthily. Below is a comparison of typical takeaway orders and their better-for-you alternatives.
| Popular Takeaway Choice | Healthier Alternative |
|---|---|
| Large stuffed crust pizza with meat toppings | Thin-base pizza with vegetable toppings |
| Fried chicken and fries | Grilled or roasted chicken with a side salad |
| Creamy sauce pasta dish | Tomato-based sauce pasta with extra vegetables |
| Doner kebab | Shish kebab with grilled meat and salad |
| Large portion of fish and chips | Smaller portion of fish and half-portion chips |
How to Reduce Your Takeaway Frequency
If your goal is to reduce your reliance on takeaways, there are practical steps you can take:
Meal Planning and Preparation
- Plan Ahead: Dedicate some time each week to plan your meals. Knowing what you will eat helps avoid the last-minute decision to order in.
- Batch Cook: Prepare large batches of your favorite meals on the weekend. You can then portion and freeze them for quick, homemade dinners throughout the week. This is an excellent way to save money and ensure a healthy meal is always an option.
- Keep Ingredients Stocked: Maintain a well-stocked pantry and freezer with healthy staples. This makes it easier to whip up a simple, nutritious meal on short notice.
Mindful Eating Practices
- Listen to Your Body: Pay attention to your hunger and fullness cues. Takeaway portions are often oversized, and eating until you are uncomfortably full is an unhealthy habit.
- Drink Water: Sometimes, thirst can be mistaken for hunger. Drinking a glass of water first can help you determine if you are genuinely hungry.
Conclusion: The Path to a Healthier Balance
Deciding how many days to eat takeaway is ultimately a personal choice, but it’s one with significant health implications. The evidence suggests that frequent consumption of typically less-healthy takeaway food is linked to a range of chronic health issues. The key takeaway is moderation and making informed, conscious decisions. By limiting takeaway to a few times a week, focusing on healthier options when you do indulge, and prioritizing home-cooked meals, you can enjoy the convenience without compromising your long-term health. Practices like meal planning, smart choices, and proper food safety are essential tools for finding this balance. For more in-depth advice on adopting healthy eating patterns, you can visit authoritative sources like the Heart Foundation.
