Is Takeaway Food a Bad Option for Your Health?

November 15, 2025 •

4 min read

According to a study reported in The Guardian, over 75% of popular takeaway and restaurant food is classified as unhealthy. This raises a critical question: is takeaway food a bad option for your health? For many, the convenience of ordering in is an easy solution to a busy lifestyle, but the nutritional cost can be surprisingly high.

Quick Summary

This article explores the health impacts of frequent takeaway consumption, detailing the nutritional deficits and outlining long-term health risks like obesity, cardiovascular disease, and type 2 diabetes. It also provides strategies for making healthier choices when ordering out.

Key Points

Unbalanced Nutrition: Most takeaways are energy-dense, high in unhealthy fats, sugar, and salt, but low in vital nutrients like fiber and vitamins.
Health Risks: Frequent consumption of takeaway is linked to increased risks of obesity, cardiovascular disease, and type 2 diabetes.
Mindful Choices: You can make healthier takeaway selections by opting for grilled or roasted items, controlling portion sizes, and choosing water over sugary drinks.
Control at Home: Home-cooked meals offer superior control over ingredients, preparation, cost, and portion sizes compared to takeaway food.
Moderation is Key: Takeaway should be treated as an occasional indulgence, not a regular habit, to maintain long-term health.
Impact on Well-being: The high processing in many takeaways can negatively affect not only physical health but also mental health and overall well-being.

The Nutritional Downside of Takeaway Food

While not all takeaways are inherently bad, the vast majority of popular options are designed for taste and convenience, not nutritional balance. They are often high in calories, unhealthy saturated and trans fats, and sodium, while being low in essential nutrients like fiber, vitamins, and minerals. The portion sizes are often excessive, encouraging overconsumption and contributing to weight gain. A balanced diet provides adequate fuel and nutrients, but a diet rich in takeaway foods often leads to dietary imbalances.

How Takeaways Impact Your Body

Regularly eating takeaway can have a multitude of negative effects on your body. Here is a closer look at some of the key concerns:

Weight Gain and Obesity: Takeaway meals are frequently energy-dense, meaning they pack a lot of calories into a small serving size. This, combined with large portion sizes, leads to consuming excess calories, a primary driver of weight gain and obesity.
Cardiovascular Disease Risk: Many takeaway meals contain high levels of saturated fats, trans fats, and sodium. A diet high in these ingredients can increase bad cholesterol (LDL), decrease good cholesterol (HDL), elevate blood pressure, and increase the risk of heart disease and stroke.
Type 2 Diabetes: The high sugar and carbohydrate content in many fast-food takeaways can cause repeated spikes in blood sugar and insulin levels. Over time, this can lead to insulin resistance and significantly increases the risk of developing type 2 diabetes.
Mental Health Implications: Poor nutrition has been linked to mental health issues such as depression and anxiety. Studies have found that frequent consumption of highly processed foods, which are common in takeaway, can negatively impact mood, concentration, and cognitive function.

Can You Make Takeaways Healthier?

Yes, it is possible to make smarter choices, even when ordering in. The key is to be a more mindful consumer. A simple list of strategies can include:

Choosing grilled, roasted, or steamed options over fried alternatives.
Requesting sauces and dressings on the side to control the amount you consume.
Opting for vegetable-heavy side dishes, like a side salad, instead of fries.
Looking for whole-grain options where available, such as whole wheat buns or brown rice.
Drinking water instead of sugary sodas, which often contain more than the daily recommended amount of added sugar.
Being aware of and controlling your portion sizes to prevent overeating.

Takeaway vs. Home-Cooked: A Comparison Table

To truly understand the trade-offs, let's compare a typical takeaway meal with its homemade equivalent.


Feature	Takeaway Meal (e.g., Burger and Fries)	Home-Cooked Meal (e.g., Homemade Burger)
Cost	Typically higher per meal for a family.	Significantly cheaper per meal.
Health Control	Very little control over ingredients, portion sizes, and preparation methods.	Full control over ingredients, portion sizes, and cooking methods.
Nutrient Density	Often low in essential vitamins, minerals, and fiber.	Can be packed with nutrients from fresh ingredients.
Fat & Salt Content	High in saturated fats, trans fats, and sodium.	Lower fat and sodium content can be achieved through ingredient choice.
Additives & Preservatives	May contain preservatives and additives.	Generally free from artificial additives and preservatives.
Time	Convenient and saves time on cooking and cleaning.	Requires more time for preparation and cooking.

The Verdict on Takeaway

Eating takeaway food is not inherently a bad option if it's done infrequently and with conscious choices. However, for those who rely on it regularly, the research is clear: frequent consumption is strongly associated with negative health outcomes such as obesity, heart disease, and diabetes. The high caloric density, poor nutrient profiles, and large portions typical of most takeaway meals make them an unsustainable option for long-term health and well-being.

The most powerful takeaway from this analysis is that a healthy diet is built on a foundation of control—control over ingredients, portions, and preparation. While busy schedules can make home cooking a challenge, implementing simple strategies, like meal prepping or choosing healthier options when ordering out, can mitigate the risks. By making more informed decisions, you can enjoy takeaway food as an occasional treat rather than a frequent habit that negatively impacts your health.

Optional Outbound Link: For detailed guidance on food safety standards that restaurants should follow, you can explore the Food Standards Agency's guidelines.

Conclusion

While a long day might make a takeaway seem like a perfect solution, the evidence suggests that regular reliance on it can seriously compromise your health. The key lies in moderation and making informed choices to minimize the nutritional drawbacks. By being mindful of ingredients, portions, and frequency, you can enjoy the occasional convenience without sacrificing your long-term health goals.

Resources

Healthline, "Fast Food's Effects on 8 Areas of the Body".
The Guardian, "More than 75% of popular takeaway and restaurant food is unhealthy, study finds".
Crunchtime, "Takeaway vs Home Cooking: Which Saves More Money?"

Frequently Asked Questions

While an occasional takeaway meal is unlikely to cause significant harm, eating it frequently, such as more than twice a week, has been associated with increased health risks like weight gain and poor diet quality.

Takeaway food is often high in calories because it uses large amounts of unhealthy oils, saturated fats, and sugars during preparation to enhance flavor. Additionally, the portion sizes served are frequently larger than necessary.

Not necessarily. Many restaurant salads can be calorie bombs due to heavy dressings, high-fat additions like cheese, bacon, and fried croutons. It's best to request dressings on the side and choose leaner protein toppings.

Hidden dangers include trans fats created during processing, high sodium levels that are often underestimated, and various additives and preservatives. Poor kitchen hygiene in some establishments is also a potential concern.

Yes. Cooking meals at home is almost always more cost-effective than ordering takeaways, especially when cooking for multiple people.

Breaking the habit involves planning ahead with home-cooked meals, preparing healthier 'fakeaway' versions of your favorite dishes, and addressing the underlying reasons for relying on convenience food, such as time constraints or stress.

Yes, many places now offer healthier alternatives like grilled chicken, vegetable-packed meals, and whole-grain options. However, you should still be mindful of portion sizes and preparation methods.