How many takeaways a week is healthy? Finding the Balance

October 9, 2025 •

5 min read

According to a study by Nesta, the average meal from an independent takeaway contains nearly 1,300 calories, more than double the recommended 600 calories for a single meal. This striking statistic highlights the nutritional imbalance often found in convenience food and brings into question just how many takeaways a week can truly be considered a part of a healthy diet.

Quick Summary

Determining a healthy takeaway frequency depends on individual health goals and lifestyle. Most experts suggest limiting them to a maximum of once per week, while being mindful of calories, fat, and sodium content. Making strategic choices and exploring homemade alternatives are key for long-term health.

Key Points

Moderation is Key: For most people, a healthy guideline is to limit takeaways to no more than once a week, or even less frequently for better health outcomes.
Check Calorie Counts: A typical takeaway meal often contains more than double the recommended calories for a single sitting, making regular consumption a risk for weight gain.
Beware of Hidden Ingredients: Many takeaway dishes are loaded with excessive saturated fat, sodium, and sugar, which can negatively impact heart health and increase blood pressure.
Make Healthier Menu Choices: When you do order, opt for grilled, steamed, or roasted options over fried or battered dishes, and ask for creamy sauces on the side.
Embrace the "Fakeaway": Cooking homemade versions of your favorite takeaway meals provides full control over ingredients and portion sizes, significantly improving the nutritional value.
Portion Control is Crucial: Restaurant portion sizes are often oversized. Consider saving half of your takeaway meal for a leftover lunch to reduce your calorie intake.

Takeaway meals have become a staple of modern life, offering convenience and comfort in a fast-paced world. However, their nutritional profile is a major cause for concern. High in calories, saturated fat, sodium, and refined carbohydrates, they can derail even the most carefully managed diet. The crucial question is not if you should ever eat a takeaway, but rather, what constitutes a healthy level of consumption.

Understanding the Nutritional Pitfalls of Takeaways

The allure of a quick and delicious meal from a takeaway is strong, but beneath the surface, there are significant health implications. Understanding these issues is the first step toward making more informed choices.

Excessive Calories: As the Nesta study revealed, many takeaway meals pack a massive calorie punch, often exceeding the recommended intake for an entire meal in a single sitting. This consistent over-consumption of calories is a primary driver of weight gain and obesity.
High Saturated Fat and Trans Fats: Frying and the use of creamy sauces are common in takeaway cuisine. High levels of saturated and trans fats can raise 'bad' (LDL) cholesterol, contributing to a higher risk of heart disease and stroke.
Hidden Sugars and Sodium: Takeaway sauces and flavorings are often laden with added sugars and excessive sodium. A high-sodium diet can lead to increased blood pressure, a significant risk factor for cardiovascular problems.
Refined Carbohydrates: Many popular takeaway dishes, such as fried rice, pizza, and noodle dishes, are built on a foundation of refined carbohydrates. These cause rapid spikes in blood sugar, which can lead to energy crashes and increase the risk of type 2 diabetes over time.
Lack of Micronutrients and Fiber: Crucially, takeaways often skimp on the nutrient-dense fruits, vegetables, and whole grains that provide essential vitamins, minerals, and fiber. A lack of dietary fiber can lead to digestive issues and negatively impact gut health.

So, How Many Takeaways a Week is Healthy?

There is no single magic number, as the right frequency depends on your overall diet, health goals, and physical activity levels. However, general consensus from health experts suggests a conservative approach.

The “Once a Week at Most” Guideline: Many health organizations and nutritionists suggest limiting takeaways to once per week as a general rule of thumb. This allows for a treat without letting it dominate your nutritional intake. The key is to see it as an occasional indulgence, not a regular meal plan component.
The “Once a Month” Approach: For those with specific health goals, such as weight loss, or for individuals with existing conditions like high cholesterol or diabetes, an even stricter limitation may be necessary. Some experts advise reserving takeaways for special occasions, such as once a month.
Prioritizing a Balanced Diet: The healthiest approach is to ensure the vast majority of your meals are home-cooked, balanced, and nutritious. Takeaways, if consumed, should be a minor part of a diet otherwise rich in vegetables, fruits, lean proteins, and whole grains.

Making Smarter Takeaway Choices

When you do indulge, you can significantly mitigate the negative impact by being strategic with your order. These tips can help you navigate menus more health-consciously:

Cooking Method Matters: Choose grilled, roasted, poached, or steamed dishes over anything battered, fried, or creamy.
Bulk Up on Veggies: Opt for dishes with lots of vegetables. In Chinese or Thai cuisine, choose vegetable-heavy stir-fries. In Indian food, select lentil and chickpea-based dishes and vegetable sides.
Control the Sauces: Ask for creamy or sweet sauces and dressings on the side. This allows you to control how much you add, drastically cutting down on calories, sugar, and fat.
Swap Fried Sides: Instead of high-fat sides like chips or fried rice, ask for steamed rice or extra vegetables or salad where possible.
Choose Wisely by Cuisine: Familiarize yourself with healthier options in different cuisines. For example, choose sushi with lean fish or vegetable toppings over large portions of fried noodles. When ordering pizza, opt for a thin-crust base with plenty of vegetable toppings and less cheese.

Takeaway vs. Homemade "Fakeaway" Nutritional Comparison

Cooking at home gives you complete control over ingredients, cooking methods, and portion sizes, which is a major advantage over ordering out. Here is a comparison of a typical takeaway vs. a homemade 'fakeaway':


Feature	Typical Takeaway Fried Chicken & Chips	Homemade Baked Chicken & Wedges
Calories	Often over 1,000 kcal	Approx. 500-600 kcal
Fat	High in saturated and trans fats from deep frying	Significantly lower fat content, using healthy oils sparingly
Sodium	Extremely high due to seasoning and processing	Controllable sodium, using herbs and spices for flavor
Nutrients	Low in vitamins, minerals, and fiber	Higher nutritional value from fresh ingredients
Fiber	Very low fiber, especially from chips	Increased fiber from potato skin and seasonings

Practical Steps to Reduce Takeaway Frequency

Master the Meal Plan: Dedicate time each week to plan your meals. A solid plan prevents last-minute, unplanned takeaway orders. Batch cooking on weekends can also provide healthy, quick meals for busy weekdays.
Stock Your Pantry and Freezer: Keep a well-stocked supply of healthy staples like frozen vegetables, canned beans, whole grains, and healthy oils. This ensures you can whip up a nutritious meal even on a low-energy day.
Embrace the “Fakeaway”: There are endless recipes for homemade versions of your favorite takeaway dishes that are both delicious and nutritious. Try making your own oven-baked sweet and sour chicken, thin-crust pizza, or falafel wraps.
Manage Portion Sizes: Takeaway portions are notoriously large, encouraging overeating. If you do order, consider saving half for another meal. When cooking at home, practice portion control to avoid excess calorie intake.
Stay Hydrated: Thirst can sometimes be mistaken for hunger. Drinking plenty of water throughout the day can help manage cravings and reduce the urge to order a takeaway.

Conclusion

Ultimately, the question of how many takeaways a week is healthy is best answered by promoting moderation and balance. While an occasional treat can be part of a healthy lifestyle, frequent consumption poses a significant risk to your long-term health due to high calories, unhealthy fats, and excessive sodium. By being mindful of your choices, controlling portions, and exploring healthier homemade alternatives, you can enjoy the occasional takeaway without sacrificing your nutritional goals. Making smart choices is the ultimate ingredient for a healthier, more sustainable diet.

For more expert guidance on making healthy choices when ordering food, visit the American Heart Association's guide to takeout tips.

Frequently Asked Questions

Eating a takeaway every week can lead to consistently high calorie, fat, and sodium intake, which can contribute to weight gain, increased blood pressure, and a higher risk of heart disease and diabetes over time. Occasional treats are fine, but regular consumption can be detrimental.

Most health experts suggest limiting takeaways to once per week at most. For those aiming to lose weight or manage specific health conditions, once a month is a more suitable frequency to maintain nutritional balance.

Yes. Some cuisines offer more vegetable-heavy and less fried options. For example, a stir-fry with plenty of vegetables and lean protein or a thin-crust pizza with veggie toppings can be healthier choices than a large meat feast pizza or a deep-fried meal.

You can reduce the risks by choosing grilled or steamed dishes, asking for sauces on the side to control portions, bulking up your meal with extra vegetables or salad, and avoiding oversized meal combos and fried sides.

Cooking at home is almost always healthier because it gives you complete control over ingredients, portion sizes, and preparation methods. Homemade meals typically have fewer calories, less sodium, and higher nutritional value than restaurant and takeaway food.

You can create healthier "fakeaway" versions of your favorite dishes by baking or grilling instead of frying, using whole grains, and loading up on vegetables. For example, make oven-baked chicken or homemade pizza with plenty of fresh toppings.

A diet high in takeaways can lead to long-term health issues, including obesity, high blood pressure, high cholesterol, type 2 diabetes, heart disease, digestive problems, and potential negative impacts on mental health.