How Many Takeaways a Month Is Healthy?

December 2, 2025 •

4 min read

Studies suggest that consuming takeaway food, especially more than once or twice a week, is often associated with poorer diet quality, higher body fat, and an increased risk of chronic diseases. Finding out how many takeaways a month is healthy involves balancing the convenience of eating out with maintaining a nutritious diet and positive health outcomes.

Quick Summary

This article examines the health implications of frequent takeaway consumption, highlighting potential risks such as weight gain, cardiovascular issues, and poor nutrient intake. It provides guidance on moderate consumption, emphasizing the benefits of home-cooked meals, and offers practical strategies for making healthier choices when ordering out.

Key Points

Moderate Consumption: For most healthy adults, consuming takeaways once or twice a month is considered a reasonable, healthy approach.
Weekly Limits Have Risks: Eating takeaway food twice a week or more is associated with a higher prevalence of abdominal obesity, poorer diet quality, and increased markers for cardiovascular disease.
Nutritional Deficiencies: A diet heavy in processed takeaway food is often high in unhealthy fats, sugar, and salt, but low in essential vitamins, minerals, and fiber.
Better Takeaway Choices: To minimize negative effects, opt for grilled, baked, or steamed items, choose healthier sides like salads, and control your portion sizes.
Prioritize Home Cooking: Cooking at home gives you complete control over ingredients, is more cost-effective, and leads to better overall health outcomes.
Individual Health Matters: People with pre-existing conditions like diabetes or high blood pressure should be extra cautious with takeaway meals due to high sodium and sugar content.

The Health Implications of Frequent Takeaways

While a takeaway can be a convenient treat, it's not a secret that many options are laden with unhealthy fats, excessive sodium, and refined sugars. A review of studies in the journal Nutritional challenges and health implications of takeaway and fast food noted that the consumption of such foods often leads to higher calorie and fat intake, and lower micronutrient density. The appeal lies in their convenience and taste, but the long-term health consequences are a serious consideration.

Impact on Weight and Metabolism

Excess calories from frequent takeaways contribute significantly to weight gain and the risk of obesity. Research has shown a correlation between frequent takeaway consumption (twice a week or more) and a higher prevalence of abdominal obesity, a key risk factor for cardiovascular disease and type 2 diabetes. The high glycemic load from refined carbohydrates found in many fast foods can also lead to repeated blood sugar spikes, potentially increasing the risk of insulin resistance.

Cardiovascular and Other Health Risks

Frequent takeaway meals, particularly those with high levels of saturated and trans fats, can elevate 'bad' LDL cholesterol and increase the risk of heart disease. A diet high in sodium, common in fast food, is directly linked to high blood pressure, placing additional strain on the heart. The imbalance of nutrients can also impact mental health, with some studies suggesting a link between processed food intake and an increased risk of anxiety and depression.

The Case for Moderation

Most health professionals agree that the key to a healthy relationship with takeaway food is moderation, which typically means limiting it to a few times a month, or at most, once a week. For most healthy adults, consuming takeaway once a week or less, as part of an otherwise balanced diet, is unlikely to cause significant harm. However, individuals with pre-existing health conditions like diabetes or high blood pressure need to be even more cautious due to the high sodium and sugar content.

Strategies for a Healthier Takeaway Habit

Making smarter choices is crucial when you do decide to indulge. Instead of simply relying on what’s quick, consider these steps to mitigate the potential health risks:

Research menu options in advance: Many restaurants and apps now list nutritional information. Use this to select lower-calorie, lower-fat dishes.
Prioritize healthier preparation methods: Opt for grilled, baked, or steamed dishes instead of fried options. For example, choose grilled chicken over fried chicken.
Control your portion size: A single takeaway meal often contains more than one serving. Consider sharing a meal or saving half for a later meal.
Customize your order: Ask for sauces and dressings on the side, and choose a healthier side like a salad or steamed vegetables instead of chips or fries.
Choose water or unsweetened drinks: Avoid sugary sodas and opt for water, which helps manage caloric intake.

The Power of Home Cooking

Ultimately, reducing takeaway frequency and increasing home cooking is the most effective strategy for controlling your intake of unhealthy ingredients. Cooking at home offers numerous benefits:

Full control over ingredients: You can use fresh, whole ingredients and control the amount of salt, sugar, and fat.
Cost savings: Home-cooked meals are often significantly cheaper than takeaway options.
Improved health outcomes: People who cook at home regularly tend to have better cholesterol and blood sugar levels and a lower BMI.
Skill development: It builds cooking skills that can be passed down through generations.
Mental well-being: Cooking can be a relaxing, mindful activity that boosts confidence and mental health.

Takeaway vs. Home-Cooked Meals: A Comparison


Aspect	Frequent Takeaway Meals	Regular Home-Cooked Meals
Nutritional Control	Limited control over ingredients, high in unhealthy fats, sodium, and sugar.	Complete control over ingredients, allowing for higher nutritional value.
Cost	Significantly more expensive over time, even with budget options.	Much cheaper, offering substantial cost savings in the long run.
Health Risks	Increased risk of obesity, cardiovascular disease, type 2 diabetes, and digestive issues.	Lowered risk of chronic diseases due to healthier, more balanced ingredients.
Convenience	Highly convenient, saving time and effort on meal preparation.	Requires planning and time for preparation and cooking.
Dietary Variety	Often limited to menu options, which can be repetitive.	Allows for endless culinary creativity and variety.

Conclusion: Finding Your Personal Balance

The number of takeaways a month that is healthy is not a universal constant, but a personal balance that depends on individual health goals, dietary choices, and lifestyle. For most people, limiting takeaway to no more than once or twice a week is a sensible guideline. The best approach is to view takeaway food as an occasional treat rather than a regular meal solution. By actively making healthier choices when ordering and prioritizing home-cooked meals most of the time, you can minimize health risks and still enjoy the occasional indulgence. The ultimate goal is to build a sustainable and healthy eating pattern that works for you, giving you control over your health and well-being. A crucial resource for transitioning towards more home-cooked meals is Harvard Health Publishing, which offers excellent tips for making the process more manageable.

Summary of Health Guidelines

To maintain optimal health, aim to limit takeaway meals to just a few times a month, focusing on healthier, balanced options when you do.

Key Factors to Consider

When determining your personal healthy limit, consider your overall diet, physical activity level, and existing health conditions to make informed, balanced decisions.

Long-Term Impact

Regularly eating takeaway twice a week or more is linked to a higher risk of abdominal obesity, type 2 diabetes, and cardiovascular disease.

Making Healthier Takeaway Choices

Opt for grilled, baked, or steamed dishes, control your portion sizes, and choose water over sugary drinks to reduce your intake of unhealthy fats and calories.

The Role of Home Cooking

Cooking at home provides complete control over ingredients, saves money, improves health outcomes, and fosters healthier eating habits over the long term.

Frequently Asked Questions

Consuming takeaways more than once a week can increase your risk of weight gain, abdominal obesity, high blood pressure, and type 2 diabetes due to high levels of unhealthy fats, sodium, and sugar.

Yes, studies suggest that an unbalanced diet rich in processed foods and poor in nutrients can negatively impact mental health and increase the risk of anxiety and depression.

You can make a takeaway healthier by choosing grilled or steamed options over fried, asking for sauces on the side, adding extra vegetables, and opting for water instead of sugary drinks.

While often used interchangeably, 'takeaway' refers to any restaurant food taken home, while 'fast food' specifically denotes food prepared quickly at a chain or quick-service restaurant. Both can have similar nutritional concerns.

Home cooking is healthier because you have complete control over the ingredients, portion sizes, and preparation methods, allowing you to use fresh ingredients and minimize unhealthy fats, salt, and sugar.

Takeaway food is often high in saturated and trans fats and sodium, which can increase LDL ('bad') cholesterol and blood pressure, raising the risk of cardiovascular diseases like heart attacks and strokes.

No, there is significant variability. For example, some dishes are healthier than others, and there can be a wide range of nutritional content even within the same type of meal from different establishments. Healthier options like sushi, Mediterranean salads, or vegetarian meals can be less damaging.