For many, ordering takeout once a week is a beloved tradition, a reward after a long week, or a convenient solution on a busy night. Given that nearly 40% of U.S. adults eat fast food on any given day, a weekly order is relatively infrequent by comparison. The key question isn't whether it's inherently bad, but rather how it fits into your broader nutritional landscape and overall health objectives. A single meal is just one piece of a much larger weekly picture, and its effect is heavily influenced by the other food choices you make.
The Nuance of Occasional Takeout
In a balanced nutritional plan, moderation is a critical component. Restrictive eating can lead to burnout and even binging, so having a planned, weekly indulgence can be a sustainable and motivating strategy. The mental break from cooking and the enjoyment of a favorite meal can be beneficial for your mental health. However, this flexibility requires mindfulness, especially when considering the nutritional profile of most restaurant-prepared foods. Being aware of what you're consuming allows you to make adjustments throughout the rest of your week to maintain balance.
Potential Pitfalls of Takeout
While not all takeout is created equal, many popular options come with potential nutritional downsides:
- High in Sodium, Fat, and Sugar: Many takeout restaurants rely on large amounts of salt, fat, and sugar to enhance flavor. A single bacon cheeseburger or large portion of fried chicken can use up a significant portion of your daily recommended sodium and saturated fat intake.
- Large Portion Sizes: Restaurants often serve portions that are significantly larger than a standard serving size. A study from 2011 found that the average takeout entree can contain over 1,300 calories. Without portion control, this can easily lead to unintentional weight gain over time.
- Nutrient Deficiencies: Many takeout meals are high in calories from refined carbohydrates but low in essential nutrients like fiber, vitamins, and minerals. This can displace more nutritious whole foods, leading to inadequate intake of crucial dietary components.
- Risk of Overconsumption: Mentally framing takeout as a special treat can sometimes lead to a "slippery slope" where a once-a-week habit becomes more frequent, especially when combined with the convenience of delivery apps.
How to Make Your Weekly Takeout Healthier
Fortunately, you don't have to give up your favorite comfort food to stay on track. You can make smarter choices and modifications to improve the nutritional profile of your meal. Consider these strategies:
- Check nutritional information online before ordering, as many chains are required to provide it.
- Request modifications, such as asking for sauces and dressings on the side, or using less oil.
- Manage your portion size by splitting an entree with a friend or saving half for a later meal.
- Choose grilled, steamed, or roasted options over fried, crispy, or battered ones.
- Increase your vegetable intake by adding a side salad or steamed veggies, or asking for extra vegetables in your main dish.
- Avoid sugary drinks, opting for water or unsweetened tea instead.
Home-Cooked vs. Weekly Takeout
Making your own meals at home offers distinct advantages, which helps put the weekly takeout into perspective. The following table compares the typical characteristics of home-cooked meals versus takeout.
| Feature | Home-Cooked Meals | Weekly Takeout |
|---|---|---|
| Cost | Significantly cheaper; saves money in the long run by avoiding restaurant overhead and delivery fees. | More expensive, especially with added fees and tips. Average American spends hundreds of dollars monthly eating out. |
| Nutritional Control | Complete control over ingredients, portion sizes, and cooking methods. You can reduce sodium, fat, and sugar. | Limited control; ingredients are often hidden. Meals are frequently high in salt, fat, and calories to maximize flavor. |
| Portion Size | Managed by you, allowing for precise calorie and macronutrient tracking. | Often oversized, leading to overconsumption of calories in a single sitting. |
| Time and Effort | Requires planning, shopping, and cooking time. Can be minimized with meal prep. | Minimizes effort and provides convenience, saving time on busy days. |
| Freshness and Quality | Ingredients are fresh and minimally processed, preserving more vitamins and minerals. | Often relies on processed or pre-prepared ingredients with a long shelf life. |
The Bigger Picture: Your Overall Lifestyle
Ultimately, one takeout meal a week is a minor component in your overall dietary pattern. It's the cumulative effect of consistent habits that determines your long-term health. Studies confirm that frequent consumption of takeout (twice a week or more) is strongly associated with a higher BMI, poorer diet quality, and increased risk for chronic diseases. If you consistently eat nutritious, whole foods and lead an active lifestyle for the other 20 meals of the week, your weekly takeout is much less impactful. A nutritious, balanced diet is the sum of all your eating decisions, not just one.
Conclusion
For most people, the answer to 'is it bad to get takeout once a week?' is no, provided it's approached with mindfulness and moderation. The potential downsides of takeout—namely, high sodium, fat, and calories—can be mitigated by making smart ordering choices and ensuring the rest of your diet is rich in whole, unprocessed foods. Use your weekly takeout as a planned, enjoyable treat, and recognize that the vast majority of your health and nutrition is shaped by your everyday habits. Embracing mindful moderation allows you to enjoy convenience and flavor without derailing your long-term health goals.
For more information on the benefits of home cooking and healthy eating, consider this resource: Making Healthy, Home-Cooked Meals: How Do You Get Started?.
