Health-and-Nutrition/C2/Reasons-for-increase-in-junk-food-consumption/English-timed
From Script | Spoken-Tutorial
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| 00:00 | Welcome to the spoken tutorial on reasons for increase in junk food consumption. |
| 00:08 | In this tutorial, we will learn about: |
| 00:11 | Factors increasing the consumption of junk food. |
| 00:15 | Ways to avoid junk food from our diet. |
| 00:20 | Junk food contains a high amount of sugar, salt, refined fat and refined flour. |
| 00:28 | Harmful effects of junk food has been discussed in another tutorial. |
| 00:34 | Please visit our website for more details. |
| 00:38 | Let us understand the factors that increase the consumption of junk food. |
| 00:45 | Junk food has become easily available these days. |
| 00:49 | You can find it in shops, |
| 00:52 | school canteens,
roadside vendors |
| 00:54 | and restaurants. |
| 00:56 | Let us look at another reason for the increased consumption of junk food. |
| 01:02 | Mothers may be busy with job and household work. |
| 01:06 | They may not get time to prepare a proper home made meal for their kids. |
| 01:14 | Instead, they may give them money to buy food from outside. |
| 01:20 | Kids may choose to buy chocolates, ice-creams or chips with that money. |
| 01:26 | Moreover, junk food is often cheaper as compared to healthy meals. |
| 01:33 | For example, a plate of chapatis, lentils and vegetables will cost slightly more. |
| 01:42 | Therefore, people may choose something cheap such as samosa, chips, biscuits. |
| 01:50 | Sometimes, parents ignore the child’s likes and dislikes. |
| 01:56 | Children often get bored with traditional homemade meals. |
| 02:01 | Due to a lack of variety in homemade meals, they may want to eat junk food. |
| 02:08 | They may find these food tastier. |
| 02:11 | On eating junk food high in sugar, the brain releases chemicals like dopamine. |
| 02:19 | It is released in large amounts which gives us a feeling of joy and comfort. |
| 02:26 | That is why we get addicted to junk food and crave to eat more and more. |
| 02:34 | We seek comfort by overeating junk food. |
| 02:38 | This is common during periods of stress, |
| 02:42 | depression,
loneliness |
| 02:44 | and anxiety. |
| 02:47 | Another reason that attracts us to junk food are its advertisements. |
| 02:53 | These advertisements are often attractive |
| 02:56 | and misleading. |
| 02:59 | Children and adolescents get easily influenced by them. |
| 03:05 | Friends also affect our food choices. |
| 03:08 | For example, a student carries chapati and vegetables to school. |
| 03:14 | If her friends bring junk food, then she will also want to bring those items. |
| 03:22 | This shows that our eating habits get affected by what people around us eat. |
| 03:29 | Moving ahead, let us look at some ways to avoid junk food. |
| 03:35 | Parents should understand that children learn and follow what they see. |
| 03:41 | If they see parents eating healthy, they will also be motivated to eat right. |
| 03:48 | Therefore, parents should be a good role model for them. |
| 03:53 | Please remember to never use junk food as a reward. |
| 03:58 | Parents often give junk food as rewards to children in some situations. |
| 04:05 | For example: to complete their school work or to score well in exams. |
| 04:12 | This gives the children a message that it is okay to eat these food. |
| 04:18 | As they grow older, this can develop into a habit. |
| 04:23 | Hence, never offer junk food as a reward to children. |
| 04:29 | Care should be taken to avoid eating food while watching T.V or using phones. |
| 04:37 | Eating while watching T.V distracts our mind. |
| 04:41 | Therefore, we don’t feel satisfied and tend to overeat. |
| 04:46 | Another thing which the mothers should consider is to bring variety in meals. |
| 04:53 | The child’s regular meal can be made exciting. |
| 04:58 | Make it more colorful and nutrient-dense. |
| 05:02 | Use a combination of ingredients from different food groups. |
| 05:08 | Let me give you an example. |
| 05:11 | Plain rice can be modified by adding lentils, vegetables or eggs. |
| 05:19 | This way, the child will look forward to having homemade meals. |
| 05:26 | Before planning meals, consider the child's likes and dislikes. |
| 05:31 | If they do not like a specific ingredient, disguise it in other dishes. |
| 05:39 | For example, some children are fussy about eating vegetables. |
| 05:45 | You can disguise vegetables in the form of vegetable paratha, cheela or cutlets. |
| 05:54 | Vegetables can be chopped or pureed and served in the form of soup. |
| 06:00 | Try to replace junk food with healthy food. |
| 06:04 | For example: vada, samosa or a pack of biscuits costs 5-10 Rs. |
| 06:13 | For the same amount of money, you can buy two eggs or a glass of milk. |
| 06:19 | Do not add taste enhancing powders available in the market in children's milk. |
| 06:26 | Instead, you can add turmeric powder or nuts and seeds powder. |
| 06:33 | You can also have chutney made of nuts and seeds instead of ketchup and sauces. |
| 06:41 | Roasted peanuts or bengal gram can be eaten instead of chips and fried chivda. |
| 06:50 | You can also have boiled green gram, bengal gram, corn, etc. |
| 06:58 | Avoid fried puris made of refined flour. |
| 07:02 | Instead, have chapatis or parathas made of whole grains, sorghum or pearl millet. |
| 07:11 | Replace bad fats like refined vegetable oils with good fats. |
| 07:19 | Examples of good fat are coconut oil, pure ghee and butter. |
| 07:26 | Nuts, seeds, eggs and fish also have good fats in them. |
| 07:32 | Avoid drinking cold drinks and juices. |
| 07:36 | Instead, you can drink water, lime water, coconut water, buttermilk or milk. |
| 07:44 | Encourage children to eat whole seasonal fruits instead of fruit juices. |
| 07:51 | Fruit juices and sugary drinks should not be given to children below 2 years. |
| 07:58 | In a day, the consumption of tea and coffee should be restricted. |
| 08:04 | Half a cup or 100 ml can be given to 5-9 year old children. |
| 08:12 | For adolescents, one cup or 200 ml can be given. |
| 08:18 | Whereas, tea and coffee should be avoided by children up to 5 years. |
| 08:26 | Children and adolescents should completely avoid energy and carbonated drinks. |
| 08:33 | The intake of junk food should be restricted to 1 serving per week. |
| 08:40 | A homemade meal with the right ingredients is healthier than outside junk food. |
| 08:47 | Always remember that it takes time to develop habits. |
| 08:52 | Therefore, children must be taught to choose healthy food from a young age. |
| 08:59 | This brings us to the end of the tutorial.
Thank you for joining. |
