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 Image: Shop Image: School canteens Image: Roadside vendors Image: 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: Factor affecting junk food intake
Image: Collage of working mothers 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 with 5-10 Rs. Notes
Image: A plate of balanced meal is slightly costly Image: Collage of junk food with 5-10 Rs. Notes |
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 home made food 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 Image: Depression Image: 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 girls eating 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: Avoiding 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 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. This gives the children a message that it is okay to eat these food. |
| Image: An elder man eating junk food
Image: Father buying ice cream for the child |
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
Image: 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: Avoid plain rice, eat lentils, vegetables and eggs Image: A child satisfied with food |
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: Child refusing vegetables Image: Collage of Vegetable paratha, cheela and cutlets Image: Collage of chopped and pureed vegetables with 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: Replace junk food with healthy meals
Image: Vada, samosa and biscuits with 5- 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: Have chutney and avoid ketchup and sauces
Image: Ketchup and sauces with cross mark |
You can also have chutney made of nuts and seeds instead of ketchup and sauces.
|
| Image: Have roasted peanuts and bengal gram and avoid chips
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: Avoid poori and have chapati or paratha
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: bad fats vs. good fats
Image: coconut oil, pure ghee, butter Image: Collage of nuts, 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: Avoid cold drinks and juices
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: Avoid packaged fruit juices Image: Child below 2 years and sugary drinks with prohibited sign Image: Child below 5 years and 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 for 5-9 year old children
Image: full cup for adolescent Image: Avoid tea and coffee for children below 5 years |
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. |
| Image: Calendar showing one day in a week
Image: Homemade meal vs junk food |
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 betweenjunk 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. |
