How Many Times a Week Should You Eat Takeout for Your Health?

October 10, 2025 •

4 min read

According to a study, individuals eating out frequently have a significantly increased risk of death from any cause compared to those who eat less than one takeout meal per week. Finding the right balance for how many times a week should you eat takeout is crucial for your overall well-being, as it impacts more than just your diet.

Quick Summary

Moderating takeout is key for both health and finances. The ideal frequency depends on personal dietary goals and lifestyle, but limiting consumption to once or twice weekly is a common recommendation to mitigate associated health risks.

Key Points

Balance is Key: Experts recommend limiting takeout to once or twice a week to mitigate health risks associated with frequent consumption.
Nutritional Risks: Frequent takeout often means higher intake of calories, saturated fat, sodium, and sugar, increasing risks for obesity and heart disease.
Financial Burden: Relying on takeout is significantly more expensive than cooking at home, draining personal or family budgets.
Mental Health Link: Studies show a correlation between frequent eating out and higher risks of anxiety and depression, while home cooking is linked to improved mood.
Strategic Choices: When eating out, make smarter choices like ordering grilled options, managing portion sizes, and asking for sauces on the side.
Make Home Cooking Easier: Use meal prep, slow cookers, and stock a healthy pantry to make home-cooked meals a convenient and appealing alternative.

Finding the Optimal Balance for Takeout

For many, the convenience of takeout is a necessary part of a busy life. However, frequent reliance on external food sources carries significant implications for our health, finances, and mental state. While there's no single magic number, most nutritional experts and studies suggest limiting takeout to once or twice per week at most to maintain a healthy lifestyle. The ultimate frequency depends on several factors, including the type of food ordered, portion sizes, and your overall physical activity level. A mindful approach to ordering and a renewed focus on home-cooked meals can help strike the right balance.

The Nutritional Risks of Frequent Takeout

Regularly consuming takeout meals, especially from fast-food establishments, is often associated with a less healthy diet. These meals tend to be high in energy, saturated fats, sodium, and sugar, while being low in essential nutrients like fiber and micronutrients.

Higher Calorie Intake: Restaurant portion sizes are often larger than what most people would serve at home, leading to excess calorie consumption. One study found that people who cook most of their meals at home consume fewer carbs and less sugar and fat.
Excessive Sodium: Meals prepared away from home are notorious for their high sodium content, which can contribute to high blood pressure and other cardiovascular issues. Some studies show that sodium intake from home-cooked and ready-to-cook meals can exceed recommended daily limits.
Increased Risk of Chronic Disease: Frequent consumption of less healthy takeout has been linked to increased risk factors for chronic conditions such as obesity, heart disease, and diabetes. Research shows men who eat takeout at least twice a week are significantly more likely to have moderate abdominal obesity.
Chemical Exposure: A study showed that people who dine out frequently have higher levels of phthalates, chemicals used to make plastics stronger, which can pose health risks.

The Financial and Mental Impact

Beyond the physical toll, over-relying on takeout can strain your wallet and affect your mental well-being. The financial cost of eating out far surpasses home cooking, even with rising grocery prices. A single person might spend over $222 a month on eating out, with families spending hundreds more. This money could be saved or allocated to other financial goals. Psychologically, studies have found a correlation between frequent takeout and higher risks of depression and anxiety. In contrast, cooking at home can be a fulfilling activity that reduces stress and builds self-esteem.

A Comparison: Home-Cooked vs. Frequent Takeout


Feature	Home-Cooked Meals	Frequent Takeout
Nutritional Control	Full control over ingredients, portion sizes, and cooking methods.	Limited control; often high in fat, salt, and sugar.
Cost	Significantly cheaper; better value for money.	More expensive; can drain a budget quickly.
Health Impact	Associated with healthier diets, weight management, and reduced disease risk.	Linked to higher BMI, obesity, heart disease, and other health issues.
Mental Health	Can be a relaxing, creative, and fulfilling activity; linked to positive mood.	Correlated with increased risks of stress, anxiety, and depression.
Convenience	Requires planning and time for preparation.	Offers ultimate convenience, especially on busy days.

Strategies for Balancing Takeout and Home Cooking

Balancing convenience with health is a key challenge. Here are some actionable strategies:

Plan Ahead: On weekends or days with more time, cook meals in bulk for the week. Utilize meal prep techniques, slow cookers, or freezeable portions to make home-cooked meals easily accessible on busy days.
Make Smarter Takeout Choices: When you do order takeout, opt for healthier options. The American Heart Association suggests choosing grilled or steamed dishes over fried, adding extra vegetables, and asking for sauces on the side.
Combine and Conquer: Use takeout as a supplement to a home-cooked meal rather than the entire plate. For example, order a side dish or appetizer and cook the main protein and vegetables at home.
Reduce Portion Sizes: Request smaller portions or save half of your meal for a different time. This helps manage calorie intake and saves money.
Stock a Healthy Pantry: Fill your kitchen with staple ingredients like frozen vegetables, whole grains, and canned legumes. This ensures you have quick, healthy options available when you lack time or energy.

Conclusion

There is no one-size-fits-all answer to how many times a week should you eat takeout, but the evidence strongly suggests that moderation is key. By limiting yourself to once or twice a week, being mindful of your choices, and incorporating more home-cooked meals, you can significantly improve your nutritional intake, financial stability, and overall well-being. Ultimately, the best approach is a balanced one that acknowledges the convenience of takeout while prioritizing your long-term health. For more guidance on making healthier eating choices, visit the American Heart Association at www.heart.org.

Frequently Asked Questions

Yes, eating takeout once a week is generally considered acceptable and can be a part of a balanced diet. The key is to be mindful of your choices, opting for healthier, well-portioned meals when you do indulge.

Frequent takeout consumption is linked to higher calorie intake, excessive sodium, and higher intake of saturated fat and sugar. This can increase the risk of obesity, high blood pressure, and cardiovascular disease.

To reduce your takeout budget, focus on cooking more meals at home by incorporating meal prepping, utilizing leftovers, and planning your weekly menus. Stocking a well-supplied pantry with staples can also prevent impulsive takeout orders.

Yes, studies have found a positive correlation between frequent takeout consumption and an increased risk of psychiatric symptoms like depression and anxiety. Cooking at home, by contrast, can be a relaxing and mood-boosting activity.

To make healthier choices, opt for grilled, baked, or steamed dishes instead of fried ones. Choose lean proteins, ask for sauces on the side, and load up on extra vegetables or a side salad. Reducing portion size is also effective.

Easy ways to cook at home include preparing meals in bulk on weekends, using a slow cooker for hands-off cooking, and keeping a supply of frozen vegetables, pre-cooked grains, and other quick-fix ingredients.

Yes, cooking at home gives you control over ingredients, portion sizes, and preparation methods. This often results in meals lower in salt, fat, and sugar, and higher in essential nutrients, which benefits weight management and overall health.