The Nutritional Downside of Frequent Take Out
For many, the appeal of take out is the convenience it offers after a long, busy day. However, frequent reliance on these meals can have significant nutritional drawbacks that impact long-term health. Most commercially prepared food, particularly from fast-food establishments, is designed for flavor and shelf stability, not for optimal nutrition. This often means a high concentration of calories, sodium, and unhealthy fats, with a low density of essential vitamins, minerals, and fiber.
- Excessive Sodium: A primary issue is the high sodium content used to enhance flavor in restaurant meals. Many single takeout entrées contain more than the daily recommended limit of 2,300 milligrams of sodium. A diet high in sodium can lead to water retention, bloating, and over time, contribute to high blood pressure and increased risk of cardiovascular and kidney disease.
- Hidden Fats and Sugars: Takeaway dishes are often prepared with larger quantities of oils, butter, and sauces to boost palatability. These ingredients contribute to a high caloric density. Additionally, many meals contain hidden sugars in sauces, dressings, and side dishes, adding extra calories without nutritional value and potentially leading to insulin resistance and weight gain.
- Low in Fiber and Micronutrients: In the pursuit of cost-efficiency and mass production, restaurant food frequently lacks fiber-rich ingredients like fresh vegetables, whole grains, and legumes. This nutritional deficit can negatively impact digestive health, blood sugar control, and overall diet quality.
Long-Term Health Implications
Consistent consumption of take out has been associated with several negative health outcomes. The cumulative effect of imbalanced nutrition can build up over time, increasing susceptibility to chronic conditions.
- Obesity and Weight Gain: Studies consistently link a high frequency of eating out with weight gain and an increased risk of obesity. This is largely due to higher calorie intake from larger portion sizes and energy-dense, nutrient-poor ingredients. A 2009 Australian study found that young adults eating take out at least twice a week had a significantly higher prevalence of moderate abdominal obesity.
- Increased Cardiovascular Risk: The combination of high saturated and trans fats, plus excess sodium, is a known risk factor for heart disease. Regular consumption of such foods can lead to higher LDL ('bad') cholesterol, lower HDL ('good') cholesterol, and increased blood pressure, putting a strain on the cardiovascular system.
- Type 2 Diabetes Risk: The high-carbohydrate and high-sugar content in many take out meals can cause repeated spikes in blood sugar and insulin levels. Over time, this can lead to insulin resistance, a precursor to developing type 2 diabetes.
- Mental Health Connection: An unbalanced diet dominated by processed foods and lacking essential nutrients like omega-3 fatty acids has been linked to mental health issues, including anxiety and depression. Conversely, a balanced diet rich in whole foods is associated with better mental wellbeing.
Health Risks vs. Convenience: A Comparison
To better understand the trade-offs, consider a comparison between a common take out meal and a home-cooked alternative.
| Feature | Typical Take Out Meal (e.g., Creamy Curry) | Healthier Take Out Choice or Home-Cooked Alternative |
|---|---|---|
| Caloric Density | Often very high due to creamy sauces, large portions, and high-fat preparation methods. | Significantly lower through leaner proteins, veggie-based sauces, and mindful portion sizes. |
| Fat Content | High in saturated fat from ingredients like coconut milk or heavy cream. | Lower saturated fat by using vegetable oils, tomato-based sauces, and lean meats. |
| Sodium Levels | Excessively high from seasoning mixes and preservatives. | Controlled by using fresh herbs and spices, with salt added sparingly. |
| Micronutrients | Generally low, with fewer fresh vegetables and whole grains. | Higher nutritional value from ample vegetables, fresh herbs, and optional brown rice. |
| Ingredients | Quality and freshness can be questionable; may include additives and flavor enhancers. | You control every ingredient, ensuring freshness and avoiding unwanted additives. |
| Portion Size | Often oversized, encouraging overconsumption. | You can manage portion sizes, preventing excess calorie intake. |
Practical Steps to a Healthier Take Out Habit
Making Smarter Restaurant Choices
Not all take out is created equal. You can navigate the menu to find better options. Look for preparation methods that are grilled, steamed, baked, or roasted rather than fried or breaded. Opt for sauces on the side to control your intake of hidden fats and sugars. Many restaurants now provide nutritional information online, which can be a valuable tool for planning ahead.
Portion Control Strategies
Restaurant portion sizes are notoriously large. One easy strategy is to split a meal or save half for later before you even start eating. Consider ordering an appetizer or side salad as your main meal instead of a large entrée. Sharing a main course with a friend is another simple way to manage calories.
Mindful Ordering by Cuisine
Different cuisines offer different opportunities for healthy ordering.
- Chinese: Choose steamed dumplings instead of fried, and opt for dishes with more vegetables like chicken and broccoli or Buddha's Delight. Leave some rice behind to reduce calories.
- Mexican: A burrito bowl with brown rice, beans, and salsa is a great option. Go easy on the cheese and sour cream.
- Indian: Order lentil-based dishes (dal) or grilled options like chicken tandoori. Opt for dishes with tomato-based sauces over creamy ones.
- Pizza: Choose a thin crust and load up on vegetable toppings instead of fatty processed meats. Ask for less cheese.
The 'Fakeaway' Alternative
For those wanting to completely control ingredients and save money, creating a 'fakeaway' is a great option. This involves preparing a healthier version of a favorite takeout dish at home. Examples include a speedy chicken noodle stir fry, baked fish and chips, or a homemade cauliflower and pea curry, which allow you to manage the salt, sugar, and fat content.
Conclusion
While occasionally eating take out is unlikely to cause serious harm, frequent consumption is strongly associated with a range of negative health outcomes, including weight gain, cardiovascular disease, and type 2 diabetes. The high levels of unhealthy fats, sodium, and calories, coupled with lower nutritional value, are the primary culprits. However, you don't have to eliminate take out entirely. By making conscious choices, practicing portion control, and learning what to look for on menus, you can enjoy the convenience while mitigating the health risks. A good approach is to balance convenience meals with home-cooked food, putting you in control of your nutrition. For more information on making healthy choices, consider visiting the American Heart Association's website.
