Every individual seems to be on a fast track having little time to seek for healthy foods. Are you eating right? You do need to give it a thought! Is there a way to distinguish between junk food and healthy preparations?…
Globalization has brought in global cuisine including fast foods, which have become a part of daily diet for many people. And this is the reason for increase in childhood obesity and adult obesity thus increasing the risk of developing chronic diseases such as Diabetes, Cardiovascular Diseases etc.
Getting to know Junk Foods
Junk food is staple to urban India. Fast-food restaurant chains are aplenty in the cities. These restaurants are into quick-serve mass produced meals that are high in Calories, Fat, Cholesterol, Carbohydrates, Sodium, Salt and Sugar. Your risk of adverse effects is low if you eat fast foods occasionally. But there are some hidden ingredients, which can cause health issues. The worst are the aerated fizzy drinks that go with the fast food meals.
How would you distinguish junk foods from healthy foods? Most important differentiation would be that fast foods contain simple Carbohydrates, refined Sugar, excess Salt, Saturated Fat, hidden additives, preservatives and low nutrition value. Some examples of these foods include, packaged food products such as Cookies, Chips, Cakes, Pastry, Fizzy Drinks, Pizza, Burger, Pasta and many more.
The definition of junk food and healthy food is confusing for Indian people. It is true that the fast food culture has thoroughly been integrated into our food habits. Also, these foods are washed down with cans and bottles of aerated drinks. But Indian food menu also has ‘Indian Fast Foods’, such as the lip-smacking snacks– ‘Batata Vada’, ‘Samosa’, ‘Vada’, ‘Gathiya’, all of which are deep-fried. On the other hand we are lucky to have options like ‘Pav Bhaji’, ‘Chat’, ‘Idli’, ‘Dosa’ that cannot be called Junk Foods.
Processed Food
There are umpteen numbers of companies that bring out food products such as instant foods, ready-to-eat foods, flavoured Yogurts and many more. The list is endless. The companies sometimes make tall claims regarding the product’s health benefits, thus camouflaging the true nutritional status. Even after reading the label, the nutritional values are unclear. Convincing advertisements lure you into buying these foodstuffs. However, when you delve deeper into the ingredients you will know that the store-based processed foods have a lot of added Sugar and preservatives to increase their shelf life. According to food scientists, any food with preservatives, trans Fat, excess Salt, excess Sugar, excess Oil, foods with high Calorie content, high in Fat content can be included in the category of Junk Foods.
Before you Eat…
Read labels before you pick up foods off the shelf. Look out for certain chemicals such as Mono Sodium Glutamate (MSG) added to Chinese food preparations for flavor, Potassium bromate used to enhance the texture and rising of flour, Propylene Glycol added to soft drinks, salad dressings etc. for keeping foods moist.
These and many other chemicals can be detrimental to your health. Added Sugars such as Corn Sweetener, Sucrose, Dextrose, Barley, Malt etc. in processed food are harmful to your overall health. To avoid confusion and be safe, it is best to opt for natural foods that have no labels.
Fix your Cravings …
It is not a sin to eat junk foods. You can prepare the so-called “junk” foods at home and turn them into healthy preparations by being innovative. For instance, use of whole grain Pasta and Pizza, topped with vegetables can become healthy preparations. You can choose oils such as Olive Oil, rice Bran Oil or Sunflower Oil to prepare healthy food. Baked or roasted snacks such as Popcorn, Chips, and Lotus seeds (Makhana) can be healthy. Oats, Cereal and Oatmeal cookies are full of Fibre, Calcium and Iron.
Your choices matter
When you visit a fast food restaurant you can always opt for healthy foods on the menu. You can try steamed, grilled, roasted or baked food items. Avoid deep-fried foods. Salads with low-fat dressing accompanying a healthy soup are good choices. A healthy meal should include Fruits, Vegetables, Whole Grains, Legumes, or Eggs, Lean Meat and Fish for non-vegetarians.
Making junk food a part of your regular diet can be addictive and dangerous. The foods that you order may be loaded with saturated and trans fat like Butter, Lard, Palm Oil and Vanaspati or Dalda, which are unhealthy in the long run. Make your food choices as per your dietary requirement. Ensure that you get enough exercise to remain active. Simply burn those extra calories with yoga or any form of exercise that you prefer. Balancing your food habits is an important aspect of managing weight and keeping diseases at bay.
–Dr. Parul R. Sheth
Freelance Writer, NCSC
