How often is it healthy to have a takeaway? The nutritional diet answer

October 9, 2025 •

5 min read

Studies consistently show that frequent takeaway food consumption is associated with poorer overall diet quality and higher health risks, including an increased body mass index (BMI) and higher cholesterol levels. Determining how often is it healthy to have a takeaway? is crucial for balancing a convenient lifestyle with optimal health.

Quick Summary

The ideal frequency for takeaway hinges on individual health goals, dietary choices, and portion control. Moderating intake to roughly once a week or less and opting for healthier versions can prevent negative health impacts associated with frequent consumption.

Key Points

Frequency: For most healthy adults, a weekly takeaway is acceptable, but less frequent consumption (e.g., monthly) is generally better for optimal health.
Health Impact: Frequent takeaway consumption is linked to higher intake of unhealthy fats, salt, and sugar, increasing the risk of obesity, high cholesterol, and heart disease.
Nutritional Control: Cooking at home provides complete control over ingredients, cooking methods, and portion sizes, leading to healthier meals and lower calorie intake.
Smarter Choices: When ordering, opt for grilled, steamed, or baked dishes with plenty of vegetables, and request sauces on the side to reduce fat and sodium.
Behavioral Strategies: To curb cravings, practice meal planning, stay hydrated, and address emotional triggers that lead to impulsive takeaway orders.

The Takeaway Temptation: Why Convenience Comes with Consequences

In our fast-paced modern lives, takeaway meals offer a quick and easy solution for dinner, especially after a long and exhausting day. The convenience is undeniable, yet the health implications of regular consumption are significant. Research shows that takeaway meals are often energy-dense and laden with high levels of saturated fat, sugar, and sodium, while lacking essential nutrients like fibre, vitamins, and minerals.

Frequent consumption of these foods can lead to several health issues over time:

Weight Gain: Takeaway meals typically contain more calories than home-cooked alternatives, and larger restaurant portion sizes can lead to overeating.
Chronic Disease Risk: Diets high in saturated fat and sodium can increase blood pressure and cholesterol, raising the risk of heart disease and stroke. The high sugar content can also contribute to insulin resistance and type 2 diabetes.
Poor Gut Health: The lack of dietary fibre in many fast foods negatively impacts the gut microbiome, which can lead to digestive issues like constipation and contribute to inflammation.
Mental Well-being: Poor nutrition can affect mood, with studies linking frequent fast food intake to an increased risk of depressive symptoms.

So, How Often Is Too Often? Finding the Right Balance

Most health authorities and dietitians recommend viewing takeaway as an occasional treat rather than a regular staple. A general guideline is to limit takeaway meals to no more than once per week. However, the reality is more nuanced and depends heavily on individual circumstances and choices. Some research suggests that consuming fast food just twice a week could already be associated with adverse health markers, like higher cholesterol.

For some, once a month might be a more realistic and healthier target, especially if they are particularly health-conscious or have specific dietary goals. For others, a weekly treat can be managed effectively with careful planning. The key is to be honest with yourself about your consumption frequency and how it impacts your overall dietary pattern.

The psychology of cravings and habit

Cravings for takeaway often stem from emotional or psychological triggers, not just physical hunger. Stress, anxiety, or simply the ingrained habit of ordering after a long day can drive these desires. Recognizing these triggers is the first step toward reducing reliance on takeaway. Strategies like mindful eating, staying hydrated, and having healthy snacks on hand can help curb cravings.

Home-Cooked vs. Takeaway: A Nutritional Showdown

To truly understand the impact of takeaway, it's helpful to compare it directly with home-cooked meals. This comparison highlights why moderation is so important and how cooking at home gives you superior nutritional control.


Aspect	Home-Cooked Meals	Takeaway Meals
Nutritional Control	Full control over ingredients, cooking methods, and additives.	Limited control; dishes often high in salt, sugar, and unhealthy fats.
Portion Size	Easily controlled based on individual needs, with potential for leftovers.	Often oversized, encouraging overconsumption and excess calorie intake.
Ingredient Quality	Ability to choose fresh, whole ingredients for maximum nutritional value.	Ingredients can be processed and may contain preservatives and artificial additives.
Saturated Fat	Lower saturated fat content, using healthier oils and lean proteins.	Frequently high in saturated fat due to liberal use of oils and fattier meats.
Fibre Content	Typically higher in fibre with more vegetables, legumes, and whole grains.	Lower fibre content, contributing to poor gut health and digestive issues.
Cost	Significantly more economical than dining out or ordering delivery.	More expensive, especially with delivery fees and larger meal sizes.

Tips for Making Healthier Takeaway Decisions

When you do indulge in a takeaway, you can mitigate the negative impact with some strategic choices. Making small, informed tweaks can transform a potentially unhealthy meal into a more balanced one.

Choose Wisely: Opt for cuisines that naturally offer healthier options. For example, Thai food with steamed rice, Vietnamese rice-paper rolls, or a Mexican burrito bowl loaded with vegetables and beans.
Embrace Grilled and Steamed: Avoid anything fried, battered, or creamy. Choose grilled, steamed, or baked dishes instead of fried chicken, battered fish, or creamy curries.
Go Lean on Protein: Select lean cuts of meat, seafood, or plant-based proteins like tofu and legumes. For kebabs, choose chicken or shish kebab over donner meat.
Ask for Extra Veggies: Boost your nutrient and fibre intake by requesting extra vegetables or a side salad with your order. For curries, choose a vegetable-based option like saag paneer.
Control the Sauce: Ask for sauces, dressings, and dips on the side. This allows you to control the amount you add, cutting down on hidden fats and salts.
Downgrade Your Order: Skip the 'super-size' option and opt for a smaller portion. Many menus offer starter-sized meals or smaller kids' portions.
Don't Order Extras: Avoid adding high-calorie extras like cheese-stuffed crusts, garlic bread, or poppadums.
Switch Your Sides: Replace fries with a side salad or steamed vegetables. If you order rice, opt for brown rice over white.
Stay Hydrated: Always pair your meal with water or a low-calorie drink, avoiding sugary soft drinks that add empty calories.

Conclusion

In conclusion, there is no single rule for how often it is healthy to have a takeaway, as the answer lies in moderation and mindful choices. The less you rely on takeaway, the better, due to the inherent nutritional compromises involved. A weekly takeaway is generally considered acceptable for most healthy individuals, but the key is to be conscious of what you order and to balance it with a diet rich in home-cooked, nutrient-dense meals throughout the rest of the week. Making healthier swaps and controlling portions when you do indulge will protect your long-term health, allowing you to enjoy your favorite treats without significant dietary consequences. For more resources on making healthier lifestyle choices, consult reputable health organisations like the British Heart Foundation.

Healthy 'Fakeaway' Recipes

If you find yourself craving a takeaway more frequently, consider making healthy versions at home. The 'fakeaway' concept allows you to enjoy similar flavours while controlling the ingredients, portions, and cooking methods.

Healthy Fish and Chips: Oven-bake fish with a lemon and herb crumb, and serve with baked potato wedges and a side of mushy peas.
Cauliflower and Pea Curry: Create a creamy, vegetable-packed curry using reduced-fat coconut milk or a tomato base, avoiding excess saturated fat.
Homemade Burgers: Use lean beef or a veggie patty on a wholemeal bun, loading up with fresh salad and oven-baked sweet potato fries.
Stir-Fry: A chicken or tofu stir-fry with a vibrant mix of vegetables and a light, low-sodium sauce is a far healthier choice than a takeaway version.
Burrito Bowl: Recreate your favorite Mexican meal at home with brown rice, black beans, lean meat, salsa, and guacamole, skipping the flour tortilla.

Frequently Asked Questions

Eating fast food too often can lead to higher levels of saturated fat, sodium, and sugar, increasing the risk of obesity, high blood pressure, elevated cholesterol, and heart disease. The low fiber content can also negatively affect gut health.

Yes, meals cooked at home are generally healthier because you have control over the ingredients, portion sizes, and cooking methods. This allows you to use fresher ingredients and avoid the high levels of salt, sugar, and unhealthy fats often found in restaurant food.

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

While cooking at home is significantly cheaper, you can be more budget-friendly with takeaways by choosing smaller portions, avoiding expensive extras like starters, and sharing meals. However, home cooking remains the most cost-effective option.

Frequent consumption of takeaway, which is often low in fiber and high in fat, can disrupt the balance of your gut microbiome. This can lead to digestive issues like constipation and contribute to overall inflammation in the body.

Yes, some cuisines offer naturally healthier options. Thai food, with its emphasis on fresh herbs and vegetables, and Vietnamese cuisine, with its rice-paper rolls, often present better choices than traditional deep-fried takeaways.

Cravings linked to emotions or stress are common. You can address them by practicing mindful eating, identifying your triggers through journaling, and developing alternative coping mechanisms like exercise or relaxation techniques.