First of all, we will see what are Junk food. Junk foods are foods and drinks that are low in nutrients (such as vitamins, minerals, and fiber) and high in calories, calories, saturated and trans fats, salt, and sugar, Also known as discretionary options.
World Health Organization (WHO) says regular consumption of fast food or junk food can increase the risk of obesity and chronic diseases such as cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and some types of cancer.
There is a lot of evidence that suggests a link between marketing and unhealthy eating behavior in children. An unhealthy diet is a major risk factor for non-communicable diseases (NCDs) in children, including obesity and dental caries. Despite this evidence, there is no government rule to protect children from harmful marketing practices, including television and print advertising, billboards, the Internet, advertising, and sponsorship of school and sporting events.
How frequently I can eat junk Food?
Fast food or Junk food is not necessary as part of any diet. So it is advisable to avoid the consumption of junk food. But If you are at a healthy weight, try to eat fast food more frequently and in small amounts. And if you are trying to lose weight, you will be more successful if you cut back on junk food.
Tips to reduce consumption of junk food
Here are several ways to reduce your consumption of fast food.
- First, try to put it on the store shelf. Not having it in your home completely removes the temptation.
- Second, avoid eating potato chips or other snacks straight from the bag. Alternatively, scoop a small portion into a bowl and enjoy.
A healthy replacement for Junk food
- Healthy Fruits: apples, oranges, and berries
- Vegetables: leafy greens, broccoli, and cauliflower
- Whole grains and starches: oats, brown rice, quinoa, and sweet potatoes
- Seeds and Nuts: Almonds, walnuts, sunflower seeds
- Healthy protein: fish, tofu, and poultry
- Dairy Items: Yogurt, cheese, and buttermilk
- Healthy fats: olive oil, nut butter, avocado, and coconut
- Healthy drinks: water, sparkling water, green tea, herbal tea
For more guidance please free to contact FitCoachSantosh.