Is a takeaway once a week ok? Navigating a balanced diet with your favorite treat.

November 8, 2025 •

4 min read

According to a 2023 article published by Best Life Online, eating fast food just once a week has been linked to a higher risk of certain health issues in comparison to those who avoid it. This raises a common question for many navigating their diet goals: is a takeaway once a week ok? This article explores how to balance convenience and indulgence with healthy living, without compromising your progress.

Quick Summary

The health impact of a weekly takeaway depends on your overall dietary patterns, portion control, and meal choices. It is generally acceptable within a balanced lifestyle, provided you opt for healthier preparations and manage overall calorie intake. Moderation is key.

Key Points

Moderation is key: A weekly takeaway can be part of a healthy lifestyle if the rest of your diet is balanced and active.
Mindful eating prevents overconsumption: Pay attention to portions and save leftovers to avoid overeating large restaurant meals.
Choose healthier options: Opt for grilled, steamed, or baked dishes over fried or battered items to reduce unhealthy fats and calories.
Manage sauces and extras: Request sauces on the side, limit extra cheese, and choose healthy side salads over fries or naan.
Customize your order: Ask for substitutions, like swapping fried rice for steamed rice or using less dressing, to control nutritional content.
Balance calorie intake: A single high-calorie takeaway won't ruin a diet if your weekly deficit is maintained through other meals and exercise.
Prevent cravings and burnout: Occasional indulgences can prevent feelings of deprivation, making it easier to stick to a healthy lifestyle long-term.

Understanding the Nutritional Realities of Takeaways

Most takeaway and fast-food meals are high in calories, saturated fat, sodium, and added sugars, while being low in dietary fiber. These characteristics are specifically engineered to make food taste good and be moreish, but they can have significant health implications when consumed regularly. A 2009 study found that people eating takeaway food twice a week or more had a poorer diet quality and a higher prevalence of moderate abdominal obesity.

The hidden ingredients and preparation methods

Many people underestimate the ingredients and preparation methods used in restaurant and takeaway meals. Sauces can be loaded with hidden sugars and fats, while deep-frying adds significant calories and unhealthy trans fats.

Creamy, cheese-based sauces are typically much higher in calories and saturated fat than tomato-based alternatives.
Crispy, fried menu items absorb more oil and contain more fat compared to grilled, steamed, or roasted options.
Additives and high sodium content are common, contributing to high blood pressure and other cardiovascular risks over time.

Overcoming 'portion distortion'

Takeaway portion sizes have grown significantly over time, making it easy to consume far more calories in a single sitting than needed. Many restaurants supersize meals and add large portions of calorie-dense side dishes and sugary drinks. This can lead to overeating, even if you are not particularly hungry. A simple strategy is to consciously plate up a smaller portion of the takeaway meal and save the rest for another day.

Practicing Moderation and Mindful Eating

Allowing for occasional indulgences like a weekly takeaway can actually support a healthy lifestyle in the long run. Instead of feeling deprived, which can lead to binge eating, a balanced approach acknowledges that food is for enjoyment as well as fuel. This concept is often referred to as the '80/20 Rule'—eating healthily 80% of the time and allowing for treats in the other 20%. The key is to make that indulgence a conscious, mindful experience.

Making smarter takeaway choices

Even within the takeaway world, there are healthier options. Choosing wisely can significantly reduce the impact of your meal on your health and weight goals.

Chinese/Thai: Opt for steamed dishes with lean protein like fish or chicken, and vegetable stir-fries over deep-fried or battered options. Choose plain boiled rice instead of egg-fried rice to save calories.
Indian: Select tandoori-cooked meat or tomato-based curries like jalfrezi or madras over creamy, ghee-laden alternatives such as korma or masala. Pair with plain rice and a chapatti instead of heavy naan bread.
Pizza: Go for a thin-crust base with plenty of vegetable toppings and less cheese. Share a medium pizza rather than eating a large one alone.
Burgers/Kebabs: Choose a grilled shish kebab or a regular hamburger with a single patty and extra salad over a large doner kebab or a double-patty cheeseburger.
Sides & Drinks: Avoid sugary drinks and excessive sides like extra fries, prawn crackers, or garlic bread. Stick to water or unsweetened beverages.

Compare Takeaway Meals vs. Healthier Alternatives


Meal Type	Unhealthy Choice	Healthier Alternative	Calorie/Nutrient Impact
Indian	Chicken Korma with Pilau Rice and Naan	Chicken Jalfrezi with Plain Rice and Chapatti	Significantly lower saturated fat and calories.
Pizza	Large Deep-Pan Pepperoni with Extra Cheese	Small Thin-Crust Veggie Pizza	Reduced calories, refined carbs, and processed meat.
Chinese	Sweet & Sour Battered Pork with Fried Rice	Steamed Fish with Vegetables and Boiled Rice	Drastically lower fat and sodium.
Fish & Chips	Battered Fish with Thin Fries	Grilled Fish with Mushy Peas and Thicker Chips	Less absorbed oil and higher fiber content.
Kebabs	Large Doner Kebab with Mayonnaise	Grilled Shish Kebab with Salad in Pita Bread	Lower in fat and higher in fiber.

The Psychology of Food and Well-being

Food isn't just about calories; it's also about enjoyment and social connection. Complete denial of favorite foods often backfires, leading to cravings, guilt, and an unhealthy relationship with eating. An occasional takeaway can be a source of pleasure and a social event, which is beneficial for mental well-being. By eating mindfully—savoring the taste, texture, and aroma—you can feel more satisfied with a smaller portion. This approach helps you listen to your body's hunger and fullness cues, preventing overeating and guilt.

Conclusion: Can a Weekly Takeaway Fit a Healthy Diet?

Yes, a weekly takeaway can be perfectly fine within a balanced and healthy diet, provided it's approached with moderation and mindfulness. The key is to make conscious choices and ensure that the majority of your diet consists of nutrient-dense whole foods. By choosing healthier preparations, controlling portion sizes, and being mindful of your intake, you can enjoy your favorite treat without derailing your health goals. A weekly takeaway is not a 'cheat meal' but a planned, enjoyable part of a balanced and sustainable lifestyle. The ultimate goal is to find a flexible eating pattern that promotes health while still allowing for life's small pleasures.

For more expert advice on healthy eating, consider resources from the American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/takeout-tips.

Frequently Asked Questions

Not necessarily. Weight gain is determined by your overall weekly calorie balance, not one single meal. If you maintain a balanced diet for the other six days and stay active, a weekly takeaway is unlikely to cause significant weight gain, especially if you manage your portion sizes.

The most important factor is the balance of your overall diet. If most of your meals are nutrient-dense and unprocessed, an occasional takeaway is fine. Your specific order, including preparation methods and portion size, is also crucial.

You can make several healthy swaps, such as choosing grilled meat instead of fried, opting for tomato-based sauces over creamy ones, and selecting steamed rice over fried rice. Filling up on extra vegetables or salad is also a great strategy.

Yes, many nutritionists agree that occasional indulgence is healthier than complete deprivation. Denying yourself can lead to feelings of resentment and increase the risk of binge eating later on. A planned treat can help maintain a positive relationship with food.

Takeaway portions are often oversized, contributing significantly to excess calorie intake. By eating mindfully, plating a smaller portion, or sharing with someone, you can control the number of calories consumed from that meal.

While many fast-food items are high in fat, sugar, and sodium, many chains now offer healthier options. For example, a single-patty hamburger with a side salad is a more balanced choice than a double burger with fries and a sugary drink.

Yes, it is possible. A weekly takeaway can be factored into a calorie-controlled diet. The most effective strategy is to plan for it, make healthier choices where possible, and ensure your overall weekly calorie intake remains in a deficit.

Cuisines that rely heavily on deep-frying, creamy sauces, and oversized portions tend to be the unhealthiest. However, even these cuisines offer healthier choices if you know what to look for, such as choosing steamed Chinese food or grilled kebabs.