View source for Health-and-Nutrition/C2/Reasons-for-increase-in-junk-food-consumption/English-timed

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| 00:00
| Welcome to the '''spoken tutorial''' on reasons for increase in '''junk''' food consumption.

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| 00:08
| In this tutorial, we will learn about:

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| 00:11
| Factors increasing the consumption of '''junk''' food.

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| 00:15
| Ways to avoid '''junk''' food from our diet.

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| 00:20
| '''Junk''' food contains a high amount of sugar, salt, refined fat and refined flour.

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| 00:28
| Harmful effects of '''junk''' food has been discussed in another tutorial.

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| 00:34
| Please visit our website for more details.

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| 00:38
| Let us understand the factors that increase the consumption of '''junk''' food.

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| 00:45
| '''Junk''' food has become easily available these days.

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| 00:49
| You can find it in shops, 

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| 00:52
| school canteens, 

roadside vendors 

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| 00:54
| and restaurants.

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| 00:56
| Let us look at another reason for the increased consumption of '''junk''' food.

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| 01:02
| Mothers may be busy with job and household work.

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| 01:06
| They may not get time to prepare a proper home made meal for their kids.

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| 01:14
| Instead, they may give them money to buy food from outside.

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| 01:20
| Kids may choose to buy chocolates, ice-creams or chips with that money.

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| 01:26
| Moreover, '''junk''' food is often cheaper as compared to healthy meals.

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| 01:33
| For example, a plate of chapatis, lentils and vegetables will cost slightly more.

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| 01:42
| Therefore, people may choose something cheap such as samosa, chips, biscuits.

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| 01:50
| Sometimes, parents ignore the child’s likes and dislikes.

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| 01:56
| Children often get bored with traditional homemade meals.

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| 02:01
| Due to a lack of variety in homemade meals, they may want to eat '''junk''' food.

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| 02:08
| They may find these food tastier.

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| 02:11
| On eating '''junk''' food high in sugar, the brain releases chemicals like '''dopamine.'''

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| 02:19
| It is released in large amounts which gives us a feeling of joy and comfort.

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| 02:26
| That is why we get addicted to '''junk''' food and crave to eat more and more.

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| 02:34
| We seek comfort by overeating '''junk''' food.

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| 02:38
| This is common during periods of stress, 

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| 02:42
| depression, 

loneliness 

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| 02:44
| and anxiety.

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| 02:47
| Another reason that attracts us to '''junk''' food are its advertisements.

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| 02:53
| These advertisements are often attractive 

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| 02:56
| and misleading.

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| 02:59
| Children and adolescents get easily influenced by them.

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| 03:05
| Friends also affect our food choices.

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| 03:08
| For example, a student carries chapati and vegetables to school.

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| 03:14
| If her friends bring '''junk''' food, then she will also want to bring those items.

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| 03:22
| This shows that our eating habits get affected by what people around us eat.

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| 03:29
| Moving ahead, let us look at some ways to avoid '''junk''' food.

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| 03:35
| Parents should understand that children learn and follow what they see.

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| 03:41
| If they see parents eating healthy, they will also be motivated to eat right.

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| 03:48
| Therefore, parents should be a good role model for them.

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| 03:53
| Please remember to never use '''junk''' food as a reward.

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| 03:58
| Parents often give '''junk''' food as rewards to children in some situations.

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| 04:05
| For example: to complete their school work or to score well in exams.

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| 04:12
| This gives the children a message that it is okay to eat these food.

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| 04:18
| As they grow older, this can develop into a habit.

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| 04:23
| Hence, never offer '''junk''' food as a reward to children.

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| 04:29
| Care should be taken to avoid eating food while watching T.V or using phones.

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| 04:37
| Eating while watching T.V distracts our mind.

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| 04:41
| Therefore, we don’t feel satisfied and tend to overeat.

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| 04:46
| Another thing which the mothers should consider is to bring variety in meals.

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| 04:53
| The child’s regular meal can be made exciting.

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| 04:58
| Make it more colorful and nutrient-dense.

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| 05:02
| Use a combination of ingredients from different food groups.

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| 05:08
| Let me give you an example.

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| 05:11
| Plain rice can be modified by adding lentils, vegetables or eggs.

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| 05:19
| This way, the child will look forward to having homemade meals.

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| 05:26
| Before planning meals, consider the child's likes and dislikes.

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| 05:31
| If they do not like a specific ingredient, disguise it in other dishes.

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| 05:39
| For example, some children are fussy about eating vegetables.

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| 05:45
| You can disguise vegetables in the form of vegetable paratha, cheela or cutlets.

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| 05:54
| Vegetables can be chopped or pureed and served in the form of soup.

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| 06:00
| Try to replace '''junk''' food with healthy food.

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| 06:04
| For example: vada, samosa or a pack of biscuits costs 5-10 Rs.

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| 06:13
| For the same amount of money, you can buy two eggs or a glass of milk.

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| 06:19
| Do not add taste enhancing powders available in the market in children's milk.

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| 06:26
| Instead, you can add turmeric powder or nuts and seeds powder.

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| 06:33
| You can also have chutney made of nuts and seeds instead of ketchup and sauces.

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| 06:41
| Roasted peanuts or bengal gram can be eaten instead of chips and fried chivda.

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| 06:50
| You can also have boiled green gram, bengal gram, corn, etc.

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| 06:58
| Avoid fried puris made of refined flour.

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| 07:02
| Instead, have chapatis or parathas made of whole grains, sorghum or pearl millet.

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| 07:11
| Replace bad fats like refined vegetable oils with good fats.

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| 07:19
| Examples of good fat are coconut oil, pure ghee and butter.

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| 07:26
| Nuts, seeds, eggs and fish also have good fats in them.

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| 07:32
| Avoid drinking cold drinks and juices.

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| 07:36
| Instead, you can drink water, lime water, coconut water, buttermilk or milk.

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| 07:44
| Encourage children to eat whole seasonal fruits instead of fruit juices.

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| 07:51
| Fruit juices and sugary drinks should not be given to children below 2 years.

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| 07:58
| In a day, the consumption of tea and coffee should be restricted.

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| 08:04
| Half a cup or 100 ml can be given to 5-9 year old children.

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| 08:12
| For adolescents, one cup or 200 ml can be given.

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| 08:18
| Whereas, tea and coffee should be avoided by children up to 5 years.

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| 08:26
| Children and adolescents should completely avoid energy and carbonated drinks.

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| 08:33
| The intake of '''junk''' food should be restricted to 1 serving per week.

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| 08:40
| A homemade meal with the right ingredients is healthier than outside '''junk''' food.

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| 08:47
| Always remember that it takes time to develop habits.

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| 08:52
| Therefore, children must be taught to choose healthy food from a young age.

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| 08:59
| This brings us to the end of the tutorial.

Thank you for joining.
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