Health-and-Nutrition/C2/Reasons-for-increase-in-junk-food-consumption/English
| Title Slide | Welcome to the spoken tutorial on reasons for increase in junk food consumption. |
| Image: Collage of factors affecting junk food
Image: Collage of ways to avoid junk food |
In this tutorial, we will learn about:
1. Factors increasing the consumption of junk food 2. Ways to avoid junk food from our diet |
| Image: Collage of sugar, refined flour, salt, oil | Junk food contains a high amount of sugar, salt, refined fat and refined flour. |
| Images: Collage of harmful effects of junk food | Harmful effects of junk food has been discussed in another tutorial.
Please visit our website for more details. |
| Image: Factors affecting junk food intake
Image: Collage of shops, canteen, vendors, restaurants |
Let us understand the factors that increase the consumption of junk food.
Junk food has become easily available these days. You can find it in shops, school canteens, roadside vendors and restaurants. |
| Image: Mother looking at wall clock
Image: Mother giving money to the child Image: Kid buying junk food from shop |
Let us look at another reason for the increased consumption of junk food.
Mothers may be busy with job and household work. They may not get time to prepare a proper home made meal for their kids. Instead, they may give them money to buy food from outside. Kids may choose to buy chocolates, ice creams or chips with that money. |
| Image: Collage of junk food + Notes and coins with a downward arrow while editing
Image: A plate of balanced meal is slightly costly Image: Junk food is cheap |
Moreover, junk food is often cheaper as compared to healthy meals.
For example, a plate of chapatis, lentils and vegetables will cost slightly more. Therefore, people may choose something cheap such as samosa, chips, biscuits. |
| Image: Child trying to speak but mother not listening
Image: Child pushing away the thali Image: Child thinking of junk food Image: Child enjoying and liking the junk food |
Sometimes, parents ignore the child’s likes and dislikes.
Children often get bored with traditional homemade meals. Due to a lack of variety in homemade meals, they may want to eat junk food. They may find these food tastier. |
| Image: Boosting of brain on eating sweet junk food
Image: Release of dopamine from the brain Image: Child Being happy after eating Image: Child Thinking of more junk food in an imaginary bubble |
On eating junk food high in sugar, the brain releases chemicals like dopamine.
It is released in large amounts which gives us a feeling of joy and comfort. That is why we get addicted to junk food and crave to eat more and more. |
| Image: Overeating junk food
Image: Stress, depression and anxiety |
We seek comfort by overeating junk food.
This is common during periods of stress, depression, loneliness and anxiety. |
| Image: Advertisement of junk food on a banner on road
Image: Advertisement of junk food on T.V |
Another reason that attracts us to junk food are its advertisements.
These advertisements are often attractive and misleading. Children and adolescents get easily influenced by them. |
| Image: A group of teenagerseating junk food
Image: A girl eating chapati from her tiffin Image: A girl eating biscuits from her tiffin Image: The girl thinking of chips and biscuits Image: A group of girls eating together |
Friends also affect our food choices.
For example, a student carries chapati and vegetables to school. If her friend brings junk food, then she will also want to bring those items. This shows that our eating habits get affected by what people around us eat. |
| Image: Junk food | Moving ahead, let us look at some ways to avoid junk food. |
| Image: Small child looking at mother eating
Image: Small child eating what mother eats Image: Parents and child eating together |
Parents should understand that children learn and follow what they see.
If they see parents eating healthy, they will also be motivated to eat right. Therefore, parents should be a good role model for them. |
| Image: Father buying ice cream for the child
Image: A boy studying and writing |
Please remember to never use junk food as a reward.
Parents often give junk food as rewards to children in some situations. For example: To complete their school work or to score well in exams. |
| Image: An elder man eating junk food
Image: Father buying ice cream for the child |
This gives the children a message that it is okay to eat these food.
As they grow older, this can develop into a habit. Hence, never offer junk food as a reward to children. |
| Image: Eating food while using mobile phones (Red cross mark while editing)
Image: Kid Eating while watching T.V |
Care should be taken to avoid eating food while watching T.V or using phones.
Eating while watching T.V distracts our mind. Therefore, we don’t feel satisfied and tend to overeat. |
| Image: Mother cooking food | Another thing which the mothers should consider is to bring variety in meals. |
| Image: Collage of colourful food dishes, plates
Image: Collage of combination of different food groups Image: Rice on a plate with cross mark Image: Rice+lentils+egg with vegetables |
The child’s regular meal can be made exciting.
Make it more colorful and nutrient-dense. Use a combination of ingredients from different food groups. Let me give you an example. Plain rice can be modified by adding lentils, vegetables or eggs. This way, the child will look forward to having homemade meals. |
| Image: Woman in kitchen thinking
Image: Woman cooking Image: Child refusing vegetables Image: Vegetable paratha Image: Vegetable Cheela Image: Vegetable cutlet Image: Vegetable soup |
Before planning meals, consider the child's likes and dislikes.
If they do not like a specific ingredient, disguise it in other dishes. For example, some children are fussy about eating vegetables. You can disguise vegetables in the form of vegetable paratha, cheela or cutlets. Vegetables can be chopped or pureed and served in the form of soup. |
| Image: Vada, samosa and biscuits with 10 Rs. note
Image: 2 eggs and a glass of milk |
Try to replace junk food with healthy food.
For example: vada, samosa or a pack of biscuits costs 5-10 Rs. For the same amount of money, you can buy two eggs or a glass of milk. |
| Image: Taste enhancing powders in milk
Image: Addition of turmeric powder or nuts and seeds powder in milk
|
Do not add taste enhancing powders available in the market in children's milk.
Instead, you can add turmeric powder or nuts and seeds powder. |
| Image: Chutney with a tick mark
Image: Ketchup and sauces with cross mark |
You can also have chutney made of nuts and seeds instead of ketchup and sauces.
|
| Image: Roasted peanuts and chana with a tick mark
Image: Chips and fried chivda with cross mark Image: Collage of green gram, bengal gram, corn chaat |
Roasted peanuts or bengal gram can be eaten instead of chips and fried chivda.
You can also have boiled green gram, bengal gram, corn, etc. |
| Image: Poori cross mark while editing
Image: Chapati, bhakri, paratha with a tick mark |
Avoid fried puris made of refined flour.
Instead, have chapatis or parathas made of whole grains, sorghum or pearl millet. |
| Image: coconut oil,
Image: pure ghee, butter Image: Collage of nuts and seeds, eggs, fish |
Replace bad fats like refined vegetable oils with good fats.
Examples of good fat are coconut oil, pure ghee and butter. Nuts, seeds, eggs and fish also have good fats in them. |
| Image:Cold drinks and juices with cross sign
Image:Collage of lime water, plain water, coconut water and buttermilk, milk |
Avoid drinking cold drinks and juices.
Instead, you can drink water, lime water, coconut water, buttermilk or milk. |
| Image: Collage of whole seasonal fruits
Image: Packaged fruit juices with a cross mark while editing Image: Child below 2 years+ sugary drinks with prohibited sign with cross mark Image: Child below 5 years + Tea coffee with red cross mark |
Encourage children to eat whole seasonal fruits instead of fruit juices.
Fruit juices and sugary drinks should not be given to children below 2 years. |
| Image: half cup+ 5-9 year old child
Image: full cup + adolescent |
In a day, the consumption of tea and coffee should be restricted.
Half a cup or 100 ml can be given to 5-9 year old children. For adolescents, one cup or 200 ml can be given. Whereas, tea and coffee should be avoided by children up to 5 years. |
| Image: Carbonated drinks and energy drinks with prohibited sign | Children and adolescents should completely avoid energy and carbonated drinks. |
| GIF: Calendar showing one week
Image: Homemade meal with a tick mark and outside junk food cross mark while editing |
The intake of junk food should be restricted to 1 serving per week.
A homemade meal with the right ingredients is healthier than outside junk food. |
| Image: Mother and small child eating together
Image: Choosing between junk food and healthy food |
Always remember that it takes time to develop habits.
Therefore, children must be taught to choose healthy food from a young age. |
| Acknowledgement slide | This brings us to the end of the tutorial.
Thank you for joining. |
