cause and effect essay about eating too much junk food

Frontiers for Young Minds

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The Impacts of Junk Food on Health

Energy-dense, nutrient-poor foods, otherwise known as junk foods, have never been more accessible and available. Young people are bombarded with unhealthy junk-food choices daily, and this can lead to life-long dietary habits that are difficult to undo. In this article, we explore the scientific evidence behind both the short-term and long-term impacts of junk food consumption on our health.

Introduction

The world is currently facing an obesity epidemic, which puts people at risk for chronic diseases like heart disease and diabetes. Junk food can contribute to obesity and yet it is becoming a part of our everyday lives because of our fast-paced lifestyles. Life can be jam-packed when you are juggling school, sport, and hanging with friends and family! Junk food companies make food convenient, tasty, and affordable, so it has largely replaced preparing and eating healthy homemade meals. Junk foods include foods like burgers, fried chicken, and pizza from fast-food restaurants, as well as packaged foods like chips, biscuits, and ice-cream, sugar-sweetened beverages like soda, fatty meats like bacon, sugary cereals, and frozen ready meals like lasagne. These are typically highly processed foods , meaning several steps were involved in making the food, with a focus on making them tasty and thus easy to overeat. Unfortunately, junk foods provide lots of calories and energy, but little of the vital nutrients our bodies need to grow and be healthy, like proteins, vitamins, minerals, and fiber. Australian teenagers aged 14–18 years get more than 40% of their daily energy from these types of foods, which is concerning [ 1 ]. Junk foods are also known as discretionary foods , which means they are “not needed to meet nutrient requirements and do not belong to the five food groups” [ 2 ]. According to the dietary guidelines of Australian and many other countries, these five food groups are grains and cereals, vegetables and legumes, fruits, dairy and dairy alternatives, and meat and meat alternatives.

Young people are often the targets of sneaky advertising tactics by junk food companies, which show our heroes and icons promoting junk foods. In Australia, cricket, one of our favorite sports, is sponsored by a big fast-food brand. Elite athletes like cricket players are not fuelling their bodies with fried chicken, burgers, and fries! A study showed that adolescents aged 12–17 years view over 14.4 million food advertisements in a single year on popular websites, with cakes, cookies, and ice cream being the most frequently advertised products [ 3 ]. Another study examining YouTube videos popular amongst children reported that 38% of all ads involved a food or beverage and 56% of those food ads were for junk foods [ 4 ].

What Happens to Our Bodies Shortly After We Eat Junk Foods?

Food is made up of three major nutrients: carbohydrates, proteins, and fats. There are also vitamins and minerals in food that support good health, growth, and development. Getting the proper nutrition is very important during our teenage years. However, when we eat junk foods, we are consuming high amounts of carbohydrates, proteins, and fats, which are quickly absorbed by the body.

Let us take the example of eating a hamburger. A burger typically contains carbohydrates from the bun, proteins and fats from the beef patty, and fats from the cheese and sauce. On average, a burger from a fast-food chain contains 36–40% of your daily energy needs and this does not account for any chips or drinks consumed with it ( Figure 1 ). This is a large amount of food for the body to digest—not good if you are about to hit the cricket pitch!

• Figure 1 - The nutritional composition of a popular burger from a famous fast-food restaurant, detailing the average quantity per serving and per 100 g.
• The carbohydrates of a burger are mainly from the bun, while the protein comes from the beef patty. Large amounts of fat come from the cheese and sauce. Based on the Australian dietary guidelines, just one burger can be 36% of the recommended daily energy intake for teenage boys aged 12–15 years and 40% of the recommendations for teenage girls 12–15 years.

A few hours to a few days after eating rich, heavy foods such as a burger, unpleasant symptoms like tiredness, poor sleep, and even hunger can result ( Figure 2 ). Rather than providing an energy boost, junk foods can lead to a lack of energy. For a short time, sugar (a type of carbohydrate) makes people feel energized, happy, and upbeat as it is used by the body for energy. However, refined sugar , which is the type of sugar commonly found in junk foods, leads to a quick drop in blood sugar levels because it is digested quickly by the body. This can lead tiredness and cravings [ 5 ].

• Figure 2 - The short- and long-term impacts of junk food consumption.
• In the short-term, junk foods can make you feel tired, bloated, and unable to concentrate. Long-term, junk foods can lead to tooth decay and poor bowel habits. Junk foods can also lead to obesity and associated diseases such as heart disease. When junk foods are regularly consumed over long periods of time, the damages and complications to health are increasingly costly.

Fiber is a good carbohydrate commonly found in vegetables, fruits, barley, legumes, nuts, and seeds—foods from the five food groups. Fiber not only keeps the digestive system healthy, but also slows the stomach’s emptying process, keeping us feeling full for longer. Junk foods tend to lack fiber, so when we eat them, we notice decreasing energy and increasing hunger sooner.

Foods such as walnuts, berries, tuna, and green veggies can boost concentration levels. This is particularly important for young minds who are doing lots of schoolwork. These foods are what most elite athletes are eating! On the other hand, eating junk foods can lead to poor concentration. Eating junk foods can lead to swelling in the part of the brain that has a major role in memory. A study performed in humans showed that eating an unhealthy breakfast high in fat and sugar for 4 days in a row caused disruptions to the learning and memory parts of the brain [ 6 ].

Long-Term Impacts of Junk Foods

If we eat mostly junk foods over many weeks, months, or years, there can be several long-term impacts on health ( Figure 2 ). For example, high saturated fat intake is strongly linked with high levels of bad cholesterol in the blood, which can be a sign of heart disease. Respected research studies found that young people who eat only small amounts of saturated fat have lower total cholesterol levels [ 7 ].

Frequent consumption of junk foods can also increase the risk of diseases such as hypertension and stroke. Hypertension is also known as high blood pressure and a stroke is damage to the brain from reduced blood supply, which prevents the brain from receiving the oxygen and nutrients it needs to survive. Hypertension and stroke can occur because of the high amounts of cholesterol and salt in junk foods.

Furthermore, junk foods can trigger the “happy hormone,” dopamine , to be released in the brain, making us feel good when we eat these foods. This can lead us to wanting more junk food to get that same happy feeling again [ 8 ]. Other long-term effects of eating too much junk food include tooth decay and constipation. Soft drinks, for instance, can cause tooth decay due to high amounts of sugar and acid that can wear down the protective tooth enamel. Junk foods are typically low in fiber too, which has negative consequences for gut health in the long term. Fiber forms the bulk of our poop and without it, it can be hard to poop!

Tips for Being Healthy

One way to figure out whether a food is a junk food is to think about how processed it is. When we think of foods in their whole and original forms, like a fresh tomato, a grain of rice, or milk squeezed from a cow, we can then start to imagine how many steps are involved to transform that whole food into something that is ready-to-eat, tasty, convenient, and has a long shelf life.

For teenagers 13–14 years old, the recommended daily energy intake is 8,200–9,900 kJ/day or 1,960 kcal-2,370 kcal/day for boys and 7,400–8,200 kJ/day or 1,770–1,960 kcal for girls, according to the Australian dietary guidelines. Of course, the more physically active you are, the higher your energy needs. Remember that junk foods are okay to eat occasionally, but they should not make up more than 10% of your daily energy intake. In a day, this may be a simple treat such as a small muffin or a few squares of chocolate. On a weekly basis, this might mean no more than two fast-food meals per week. The remaining 90% of food eaten should be from the five food groups.

In conclusion, we know that junk foods are tasty, affordable, and convenient. This makes it hard to limit the amount of junk food we eat. However, if junk foods become a staple of our diets, there can be negative impacts on our health. We should aim for high-fiber foods such as whole grains, vegetables, and fruits; meals that have moderate amounts of sugar and salt; and calcium-rich and iron-rich foods. Healthy foods help to build strong bodies and brains. Limiting junk food intake can happen on an individual level, based on our food choices, or through government policies and health-promotion strategies. We need governments to stop junk food companies from advertising to young people, and we need their help to replace junk food restaurants with more healthy options. Researchers can focus on education and health promotion around healthy food options and can work with young people to develop solutions. If we all work together, we can help young people across the world to make food choices that will improve their short and long-term health.

Obesity : ↑ A disorder where too much body fat increases the risk of health problems.

Processed Food : ↑ A raw agricultural food that has undergone processes to be washed, ground, cleaned and/or cooked further.

Discretionary Food : ↑ Foods and drinks not necessary to provide the nutrients the body needs but that may add variety to a person’s diet (according to the Australian dietary guidelines).

Refined Sugar : ↑ Sugar that has been processed from raw sources such as sugar cane, sugar beets or corn.

Saturated Fat : ↑ A type of fat commonly eaten from animal sources such as beef, chicken and pork, which typically promotes the production of “bad” cholesterol in the body.

Dopamine : ↑ A hormone that is released when the brain is expecting a reward and is associated with activities that generate pleasure, such as eating or shopping.

Conflict of Interest

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

[1] ↑ Australian Bureau of Statistics. 2013. 4324.0.55.002 - Microdata: Australian Health Survey: Nutrition and Physical Activity, 2011-12 . Australian Bureau of Statistics. Available online at: http://bit.ly/2jkRRZO (accessed December 13, 2019).

[2] ↑ National Health and Medical Research Council. 2013. Australian Dietary Guidelines Summary . Canberra, ACT: National Health and Medical Research Council.

[3] ↑ Potvin Kent, M., and Pauzé, E. 2018. The frequency and healthfulness of food and beverages advertised on adolescents’ preferred web sites in Canada. J. Adolesc. Health. 63:102–7. doi: 10.1016/j.jadohealth.2018.01.007

[4] ↑ Tan, L., Ng, S. H., Omar, A., and Karupaiah, T. 2018. What’s on YouTube? A case study on food and beverage advertising in videos targeted at children on social media. Child Obes. 14:280–90. doi: 10.1089/chi.2018.0037

[5] ↑ Gómez-Pinilla, F. 2008. Brain foods: the effects of nutrients on brain function. Nat. Rev. Neurosci. 9, 568–78. doi: 10.1038/nrn2421

[6] ↑ Attuquayefio, T., Stevenson, R. J., Oaten, M. J., and Francis, H. M. 2017. A four-day western-style dietary intervention causes reductions in hippocampal-dependent learning and memory and interoceptive sensitivity. PLoS ONE . 12:e0172645. doi: 10.1371/journal.pone.0172645

[7] ↑ Te Morenga, L., and Montez, J. 2017. Health effects of saturated and trans-fatty acid intake in children and adolescents: systematic review and meta-analysis. PLoS ONE. 12:e0186672. doi: 10.1371/journal.pone.0186672

[8] ↑ Reichelt, A. C. 2016. Adolescent maturational transitions in the prefrontal cortex and dopamine signaling as a risk factor for the development of obesity and high fat/high sugar diet induced cognitive deficits. Front. Behav. Neurosci. 10. doi: 10.3389/fnbeh.2016.00189

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Science News Explores

Warning junk foods can harm a teen’s brain.

Though hard to resist, these foods pose risks to learning and mental health

Adolescent brains have a hard time resisting junk food. Researchers now are showing that high-fat and high-sugar diets — such as burgers, fries and sweets — can lead to disturbing changes in mental health.

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By Sharon Oosthoek

November 19, 2020 at 6:30 am

“You are what you eat.” When people say that, they mean a healthy diet can boost your health. But the opposite is also true. In fact, if you’re between the ages of 10 and 19, eating too much junk food can harm your body and your brain.

Junk food shapes adolescent brains in ways that impair their ability to think, learn and remember. It can also make it harder to control impulsive behaviors, says Amy Reichelt. It may even up a teen’s risk of depression and anxiety, she notes.

Reichelt is a brain and nutrition specialist at Canada’s Western University in London, Ontario. Adolescents are more sensitive than any other age group to foods with a lot of processed fat and sugar, she says. She is part of a group of scientists around the world who have been studying why.

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She and two other researchers at Western recently reviewed more than 100 studies (including their own) about how poor food choices can impact adolescent brains. They described what they learned in the May issue of  The Lancet Child and Adolescent Health .

One problem: Adolescent brains are not yet fully formed . And that actually leads to three problems in one, says Reichelt. First, adolescent brains are still developing the ability to assess risks and control actions. Second, teen brains get more pleasure than adult brains do from rewarding behaviors such as eating junk food. Third, adolescent brains can be more easily influenced by their environment. This can include any stress you’re feeling, any isolation or any drugs you may be taking. It can also be influenced by diet. Together, these all can combine to make junk food both hard to resist and extra bad for teen health.

Brains under construction

Let’s break that down, starting with preteen and teen behaviors. The brain region that tells us we shouldn’t eat chips all the time — and helps us resist that urge — is the last to mature. Called the prefrontal cortex, this region doesn’t fully develop until we are in our early 20s.

Brain imaging studies show that the prefrontal cortex turns on when we weigh risks and make decisions about how to act.

“Most of our complex brain functions happen in the prefrontal cortex,” says Reichelt. This includes complex math and reading. But she notes that it also includes “how to assess risky behavior.”

At the same time, teen brains get more buzz from rewards. Unlike the prefrontal cortex, the parts of the brain that make us feel good when we do something pleasurable — like eating tasty foods or being with friends — are fully developed by the teen years.

In fact, these regions are even more sensitive when we are young. That’s because of a natural chemical called dopamine (DOH-puh-meen). Dopamine is sometimes called the “feel good” chemical. It lifts our mood when we experience something rewarding. And it is especially active in adolescent brains.

As a neurotransmitter, it zips across the spaces between brain cells. Once it arrives at a new cell, dopamine binds to docking stations there. These molecules are known as receptors . When dopamine docks, those receptors relay the “feel good” signal from the last cell to this new one. That tells the brain that whatever it just experienced is worth getting more of. Adolescents have more dopamine receptors in the brain than do adults. So they get more good vibes from anything they find enjoyable.

The teen brain, thus, has two strikes against it when it comes to resisting junk food. “It has a heightened drive for rewards and reduced self-regulation,” says Reichelt.

That’s a big problem for adolescents because of the third issue: Growing brains can be more easily changed by eating high-fat, high-sugar foods. That’s what Reichelt and her team discovered in their studies of “teenage” mice.

Mouse brains on fat and sugar

Since mouse brains develop very much like our own, they can be used to understand how what we eat affects the human brain. In 2017, Reichelt was part of a team that fed adolescent mice high-fat foods to see how it affected their brains.

One group of mice ate a diet in which 63 percent of their calories came from fat. (That’s a lot of fat. It would be like eating bacon cheeseburgers and ice cream every day.) A second group ate a healthy diet.

As expected, mice eating high-fat food gained weight and put on body fat. But that was not all. These mice also performed worse on memory tests than did mice eating a normal diet.

The researchers tested the mice for what’s known as working memory. It’s the type that allows us to hold onto information long enough to use it. For example, working memory helps you remember which five things you need to buy at the store. Or what time you said you’d meet your friends. It’s also important for reasoning and decision-making. And it involves the prefrontal cortex — that’s the same brain area that helps make decisions.

Reichelt and her team used two different tests to gauge this working memory. In the first, they put the animals in a Y-shaped maze. Each mouse started in the center of the Y shape. From there they were free to explore two of the three arms of the maze. The third arm was blocked off.

Then the researchers opened up the maze’s third arm. Mice will naturally explore their environment and are drawn to new things. Given the chance, they should prefer to visit a new arm of the maze rather than one they’ve already explored. Or they would if they could remember which arms of the maze they had already visited.

Mice eating a healthy diet behaved as expected. They chose to explore the new arm of the maze. But those eating a high-fat diet did not prefer any one arm. The fact they explored all three at random seemed to show they could not remember which parts of the maze they had seen already.

The second test used a maze set up in a tank of murky water. The end of the maze is a platform just under the water’s surface. To get out of the water, a mouse must navigate to the platform by remembering landmarks. (The mice are scooped up to avoid drowning if they can’t find their way.)

Mice fed a healthy diet performed much better than did those eating high-fat chow. The fatter mice were just as good at swimming; they just did not find their way to the platform. This suggests they could not remember the landmarks.

Then the researchers looked at the animals’ brains. Here they found important differences in reelin, a chemical that helps brain cells chat with each other. Mice on high-fat chow had roughly 35 percent less reelin in their prefrontal cortex compared to mice on a healthy diet. The high-fat diet may have made the prefrontal cortex in these mice work less effectively.

People with brain diseases (such as schizophrenia and bipolar disorder) often have lower levels of reelin, too, says Reichelt. “We can’t blame that on junk food in adolescence,” she says. “But it may be a contributing factor [to risk of disease].”

Reichelt found similar behavioral effects in adolescent rats that got daily access to a sugary drink. They showed less desire to explore new things than did rats not fed sugar.

Each rat had been placed in an enclosed square area with different objects in each corner. The rats could explore all four objects. The researchers then removed the rats from the pen for five minutes and swapped the locations of two objects. Then each rat returned to the enclosure. Animals not fed sugar spent more time exploring objects that were now in a new place. This suggests they could tell the objects had been moved. But the sugar-fed rats spent just as much time with the unmoved objects as they did with the changed ones. It seems they couldn’t tell what had been moved.

Human brains on junk food

Other researchers have found links between brain health and what teenage kids eat. Felice Jacka is one of them. She is an expert in nutrition and psychiatry at Deakin University in Victoria, Australia.

In one 2013 study , she and her team recruited more than 2,000 11- to 14-year-olds living in London, England. Each answered questions about what they ate and how they felt, mentally. The kids were asked how many servings of fruits and vegetables they ate each day. They also were asked how often they ate chips, candy, cookies, fried foods and sugary soft drinks. Then they were sorted into five groups, depending on how healthy their diets were.

Next, the adolescents answered 13 questions designed to figure out if they suffered from depression. The questions asked about their emotions and behavior over the previous two weeks. They were phrased as statements. The kids described if those statements were true, not true or sometimes true. Questions ranged from “I feel miserable or unhappy” and “I didn’t enjoy anything at all” to “I felt so tired, I just sat around and did nothing.”

The researchers scored each kid’s answers for signs of depression. Adolescents who ate the most junk food were nearly 50 percent more likely to show signs of depression.

Why might eating junk food be linked to depression? The data are unclear. Some research suggests that processed foods, such as lunch meat, increases inflammation in the body and the brain. Inflammation is one of the body’s responses to cellular injury and involves swelling. Other research has linked inflammation with depression. In one study , researchers found that people with depression had 30 percent more brain inflammation than did people who were not depressed.

Good fat, bad fat

The good news is that you can make food choices that support a healthy brain.

“The brain is the most fat-rich organ we have,” notes Alexandra Richardson. She is an expert in how diet affects the brain and a researcher at the University of Oxford in England. “And where does it get its fats? From what we put in our bodies.”

But not all fats are the same. Our brains need a type known as omega-3 fats. These helpful fats are found in fish, flaxseed and some oils. These fats help build the membrane that surrounds brain cells. Brain cells need membranes to hold them together and to communicate well with each other.

In one 2005 study , Richardson and her team showed improved mental health in children who took omega-3 supplements. The 117 children who took part were between the ages of five and 12. All had problems with attention, hyperactivity and impulsivity. They also struggled with reading and spelling.

Over three months, about half the children took omega-3 pills. The others took look-alike pills with no fats. Such inactive “treatments” are known as placebos (Pluh-SEE-bohs). Compared to kids who got the placebo, those who took omega-3 pills showed improved attention and ability to control their hyperactive, impulsive behavior. Their reading and spelling scores also went up. This may have reflected being able to pay closer attention in class.

Junk food may trigger attention-related problems because it does not contain the good fats needed to build healthy brain cells, says Richardson. But downing foods with more good fats can support healthy brains.

Exercise for your brain

Research shows exercise can be a good way to fend off damage from junk food, notes Cassandra Lowe. She works at Western University, where together with Reichelt she has studied kids’ brain and nutrition.

Two important things happen in the brain when we exercise. The first is that the brain’s reward system — the one that feels good when we do something we like — becomes less sensitive to food cues. While scientists don’t quite know why, the outcome is a good thing. “We don’t find high-calorie foods as rewarding,” explains Lowe.

Exercise also triggers the body to make a protein called BDNF. That stands for brain-derived neurotrophic (Neur-oh-TROH-fik) factor. BDNF helps brain cells grow. It also strengthens links between them.

This means exercise can boost strong connections between the prefrontal cortex and other brain regions. When that happens, the prefrontal cortex “can exert control better,” says Lowe. In other words, better connections help us weigh risks, make informed decisions on how to act, and curb our impulses.

What is the take-home message for kids? Many already know that junk food can make people fat and physically unhealthy, says Richardson. Most don’t often understand that it also can lead to unhealthy brains.

Processed and fried foods, such as cold cuts, store-bought baked goods, candy and chips don’t have many of the nutrients our bodies and brains need, Richardson says. Kids need to understand that they tend to be rich both in calories and in “concoctions of chemicals that do not support human health — physical or mental.”

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• Harmful Effects Of Junk Food Essay

Harmful Effects of Junk Food Essay

500+ words essay on harmful effects of junk food.

The word ‘junk’ refers to fast food, which is easy to make and contains a low nutritional value. There are various types of junk food that are available in restaurants, such as cold drinks, pizza, burgers, sandwiches etc. Nowadays, fast-food restaurants and their chains are increasing because people around the world like to eat junk food. Junk food has become more popular because of its great taste, better shelf life and easy transportation. Junk food advertisement also plays a great role in making them popular, but these junk foods create a lot of health problems. So, with the help of this Junk Food Essay, we will make students aware of the harmful effects of junk food. Also, this Junk Food Essay will help you know how we can avoid these junk foods and follow a healthier diet regimen. Students can also get the list of CBSE Essay topics to practise essays on different topics.

Why Do People Prefer Junk Food?

Food is a basic need for human beings which provides energy to our body and protects us from diseases. Today, it’s common to have junk food in our diet. Junk foods are immensely popular among the younger generation. Junk meals contain a lot of fat and sugars, oils, salt, and excessive calories and have low nutritional value and quality. Many people like junk food as it has a delicious flavour. Junk food has unique tastes as it lets in a solid bunch of spices that make it tasty. Children like junk food the most and want to have them for breakfast and as snacks in the evening. Whether it’s any occasion, party or celebration, people prefer to eat junk food. We all must have seen that different varieties of fast food items are served during weddings or birthday parties.

Our life is becoming busy day by day, so we are going for easily made food like fast food and junk food. The junk food is smooth and fast to prepare. People can cook them instantly and consume them quickly. For example, making Maggi noodles does not take much time as compared to parathas. Also, it has become a fashion to eat junk food while watching a favourite show, match or movie on the television. Junk food can be easily transported. Now with shipping and delivery online, delivery of junk food is just a click away. The meal reaches the doorstep within 20 to 30 minutes.

Harmful Effects of Junk Food on Health

Junk food has high cholesterol and poor concentration. They are less nutritious and provide us with less energy. By eating junk food, fat accumulates in the body, and we become lazy. It gives rise to various health problems like obesity, diabetes, heart disease, blood pressure, etc. Mental disorders, loss of balance and lack of concentration can also occur due to excessive eating of junk food. Consumption of junk in early childhood can result in behaviour-associated problems like hyperactivity, aggressiveness, etc. Dental cavities can also be formed due to the excess consumption of junk food.

Ways to Avoid Junk Food

Eliminating the temptation for junk food and developing an awareness of fitness can help in avoiding junk food. We should not let our children get habituated to junk food. We must stop them from eating outside and make them eat home-cooked food. Keeping good food nearby and having meals right on time may help in this direction. The habit of eating junk food can be avoided by strong willpower and awareness of the side effects associated with them. People must be educated about the harmful effects of junk food on health. This will surely help in avoiding junk food and developing healthy eating habits.

Students must have found the Harmful Effects of Junk Food Essay useful for practising essay writing skills. They can get the study material and latest updates on CBSE/ICSE/State Board/Competitive Exams at BYJU’S.

Frequently Asked Questions on the Harmful Effects of Junk Food Essay

What are the impacts of junk food.

In the long run, junk food can cause stomach and colon upset, constipation, diarrhoea, skin rashes and infections.

Can junk food be addictive?

Yes, continuous consumption of junk food can lead to addiction in children and also adults. Certain additives in junk food can make us crave repetitive consumption of the same.

How to control the urge to have junk food?

Choose and select natural, home-cooked food which tastes similar to junk food.

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Home — Essay Samples — Nursing & Health — Junk Food — People Should Eat Less Junk Food

People Should Eat Less Junk Food

• Categories: Dieting Junk Food

About this sample

Words: 475 |

Published: Jan 31, 2024

Words: 475 | Page: 1 | 3 min read

Table of contents

Physical health, mental well-being, overall quality of life, counterargument and refutation.

• American Journal of Clinical Nutrition - https://academic.oup.com/ajcn
• Nutritional Neuroscience - https://www.tandfonline.com/toc/iunu20/current
• World Health Organization - https://www.who.int
• National Institute on Drug Abuse - https://www.drugabuse.gov

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Junk Food Essay for Students and Children

500+ words essay on junk food.

The term ‘junk food’ itself says a lot about this food. It indicates how it is harmful to our health. Furthermore, junk foods are basically trash which harms our bodies in different ways. They have high levels of cholesterol, sugar, calories and more. We see how nowadays, the younger generation is getting indulging in more and more junk food. This is putting their lives in danger and giving them an unhealthy lifestyle .

Furthermore, junk food does not have a single benefit. It only has ill-effects as they do not contain nutritional value . Parents must teach their kids about the ill-effects of junk food. Moreover, they must provide them with healthy meals at home so they won’t have to go out to eat fast food.

Rising Popularity of Junk Food

We all know that the fast-food industry is increasing by leaps and bounds these days. People these days are more attracted to junk food because it is appealing. Why is that? People are using manipulative ways to entice people to buy their fast food.

Moreover, junk food is prepared very easily. It takes minimum time to prepare it as it does not have any nutritious ingredients. We see how junk food does not have any special ingredients. It just contains common harmful ones in excess like oil, sugar, and more.

Furthermore, junk food is very reasonable. As it does not require any healthy material, it is not that costly. We see how it is available at very reasonable pricing. It is one of the main reasons why people buy it frequently.

Most importantly, junk food has become very accessible now, more than ever. With the onset of numerous food delivery apps, you can now get junk food with a single click. You have a plethora of options now which will deliver all sorts of junk food right at your doorstep.

Get the huge list of more than 500 Essay Topics and Ideas

Ill-effects of Junk Food

The major characteristic of junk food is that it spikes the energy levels instantly. It does not really benefit your body, just satisfies your taste buds. If we intake junk food regularly, we get moody more often.

Moreover, regular consumption of junk food causes a drop in the concentration levels of a person. This is why we see how kids these days are easily distracted. Moreover, you may also notice how obesity becoming common these days. It is a very chronic disease which is only enhanced by eating junk food.

Further, you may also notice how junk food increases blood pressure and sugar. A person gets more prone to heart diseases due to the fattening products used in it. Similarly, junk food is not easy to digest. This may gradually damage your brain function because it creates a lack of oxygen levels.

Junk food does not only damage the heart but the liver as well. It causes diabetes amongst people from an early age. Moreover, the lack of fibers in junk food equals to a damaged digestive system. This may cause constipation as well. Therefore, we see how junk food companies are fooling people. They are deceiving them into consuming their junk food to increase their sales. Thus, we need to realize this fact as soon as possible. Try to replace junk food with healthy food. Prepare your meals at home instead of ordering outside.

FAQ on Junk Food Essay

Q.1 Why is junk food getting popular?

A.1 Junk food is getting popular because it is easily accessible now. It is appealing and fast food companies are fooling the public for increasing their sales.

Q.2 State the ill-effects of junk food.

A.2 Junk food causes a lot of chronic diseases like diabetes, cholesterol, heart diseases. It drops your concentration level and messes with your digestive system.

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Eating And Health

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• For Foodies

Are Junk Food Habits Driving Obesity? A Tale Of Two Studies

Maria Godoy

What role do high-calorie, low-nutrition junk foods play in expanding waistlines? Two recent studies tackle that question. Morgan McCloy/NPR hide caption

What role do high-calorie, low-nutrition junk foods play in expanding waistlines? Two recent studies tackle that question.

More than 36 percent of American adults and 17 percent of youth under 19 are obese, according to the latest figures from the Centers for Disease Control and Prevention.

Scientists still don't fully understand what got us here. And sometimes, the answers they've come up with turn out to be wrong. Consider the changing advice on fat , which has been amended of late from its days as a dietary demon.

By now, it would seem that the link between the obesity epidemic and the consumption of high-calorie, low-nutrition foods like sodas, cookies and fries is well-established. But as two recent studies show, researchers are still probing the mechanics of that connection.

Broadly speaking, both studies explore the connection between junk food and weight — though they do so using different data sets from two different populations (adults and kids).

Let's start with the finding that seems most counterintuitive: For most of us, junk foods may not be what's driving weight gain. That's what behavioral economist David Just and his colleagues at the Cornell University Food and Brand Lab concluded in a paper in the journal Obesity Science & Practice.

The researchers looked at data collected in 2007-2008 from a nationally representative sample of roughly 5,000 U.S. adults as part of the National Health and Nutrition Examination Survey (NHANES) , including information on weight, height and eating habits. Junk food was defined as fast food, soda and sweets.

Some of that data set had been used in a 2013 CDC study that found that heavier Americans were indeed getting more of their daily calories from fast food. But the Cornell researchers wondered what would happen if they excluded the people on the extreme ends of the weight spectrum — those who are clinically underweight and the very morbidly obese.

And they found that once those groups were eliminated, there was no association between body mass index and how much fast food, sugary sodas and sweets people consume.

The finding, which applies to 95 percent of the population, "was really counterintuitive — not what we expected at all," Just tells The Salt.

But if fast food isn't driving the obesity epidemic, what is? "I suspect we're eating too many calories from all foods," Just says. He points to data from the USDA's Economic Research Service showing that Americans, on average, now eat 500 calories more daily than they did around 1970, before the obesity epidemic took off.

To be clear, Just isn't saying that you can eat all the junk food you want with no consequence. "You increase your consumption of these things, yeah, you're going to put on weight," he says. "But that's not to say that is the differentiator between those who are overweight and those who aren't." And if that's the case, Just says, instead of targeting junk foods in the war against obesity, maybe we should be preaching the gospel of moderation and portion control with all foods.

Sure, that's good advice in general — but it may not mean we can let junk foods off the hook.

Eric Finkelstein , an associate professor at the Duke Global Health Institute at Duke University, notes that the data the Cornell researchers used is only a snapshot of what a cross-section of Americans were eating at a single moment in time. So it's possible, for example, that the overweight and obese people included in the study reported eating less junk foods because they were trying to lose weight.

"I'd lend a lot more credence to studies that follow change [in eating habits and weight] over time," Finkelstein tells The Salt.

And, over time, he says, the evidence suggests strongly that even modest increases in the consumption of certain foods will result in long-term weight gain. He points to a 2011 study in the New England Journal of Medicine that looked at data gathered over decades on 120,000 U.S. adults. Over a four-year period, an extra daily serving of potato chips was associated with weight gain of 1.69 pounds, the study found. That may not sound like much, but for most adults, that's how the pounds add up — gradually, over time, at an average rate of about a pound a year .

And problem foods will pack on the pounds for kids, too. Last week, Finkelstein and his colleagues published a similarly detailed breakdown of the links between weight gain and certain foods in children. The researchers turned to data on more than 4,600 kids from the Avon Longitudinal Study of Parents and Children , an ongoing study in the U.K. that has tracked the same set of children — with records on their height, weight and food intake — since their birth in the early 1990s.

Once again, potato chips raised red flags.

As the researchers reported in the journal Health Affairs , over a three-year period, every 25-gram serving of potato chips (a little under an ounce) that kids ate daily was linked to about a half-pound of excess weight gain. (Basically, that's defined as weight beyond what a child should weigh for his or her height and age.)

Again, half a pound doesn't sound alarming, "but if you're also getting an extra half a pound from burgers, and half a pound from french fries, these things add up. And some kids are eating more than a serving" daily, Finkelstein says.

Other foods the study linked to excessive weight gain included "kid food" staples — like breaded and coated fish and poultry (think fish sticks and chicken nuggets) and french fries — and processed meats, butter and margarine, desserts and sweets.

That's important, because some 31 percent of American and 38 percent of European kids are now overweight or obese — and the pounds we gain as kids often stay with us through adulthood.

• childhood obesity

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Junk food-induced obesity- a growing threat to youngsters during the pandemic

Introduction.

Obesity has been declared an epidemic that does not discriminate based on age, gender, or ethnicity and thus needs urgent containment and management. Since the third wave of COVID-19 is expected to affect children the most, these children and adolescents should be more cautious while having junk foods, during covid situations due to the compromise of Immunity in the individuals and further exacerbating the organ damage.

Methodology

A PAN India survey organized by the Centre for Science and Environment (CSE) among 13,274 children between the ages 9–14 years reported that 93% of the children ate packed food and 68% consumed packaged sweetened beverages more than once a week, and 53% ate these products at least once in a day. Almost 25% of the School going children take ultra-processed food with high levels of sugar, salt, fat, such as pizza and burgers, from fast food outlets more than once a week. Children and adolescents who consume more junk food or addicted to such consumption might be even more vulnerable during the third wave, which will significantly affect the younger category.

There is an urgent need to spread awareness among children and young adults about these adverse effects of junk food. There is no better time than now to build a supportive environment nurturing children and young adults in society and promising good health.

1. Introduction

Obesity has been declared as epidemic that does not discriminate based on age, gender, or ethnicity and thus needs urgent containment and management. Cardiovascular complications are a global threat with the rapid increase in the prevalence of obesity; by 2025, it is expected to reachupto 18% in men and 21% in women by forbidding heavy burden upon individuals, societies, and health care systems. Heart attack survivors with excess fat around their waist are at increased risk of another cardiac arrest, according to the journal of the European Society of Cardiology (Mohammadi H et al., 2020).

In the modern era, obesity is linked with various factors enhancing the production of cortisol, such as Food consumption with a high glycaemic index, chronic stress, and change in sleep patterns ( Knutson et al., 2010 ; Cohen and Janicki-Deverts, 2012 ). The burden of non-communicable disease has become a major threat globally, attributing to physical inactivity, unhealthy dietary habits, unhealthy lifestyle, and smoking. It is also observed that food with high levels of fat content is preferred to non-fat food by people ( Visschers and Siegrist, 2010 ). Based on the reports, more than one-third of the adults eat junk food several times a week ( Bauer et al., 2009 ). Studies have proven that Junk food tends to cause obesity (central adiposity), a primary concern of heart diseases and other non-communicable diseases ( Rouhani et al., 2012 ; Musaiger, 2014 ). Poor nutrition could result in reduced Immunity, susceptibility to several oral and systemic diseases, impaired physical and mental growth, and reduced efficiency (Bhattacharya, P. T et al., 2016).

Greater than 60% of the overweight child population seem to have at least one added risk factor of cardiovascular disease (Raised blood pressure, hyperlipidemia, hyperinsulinemia), and more than 20% of the obese children have two or more risk factors. The United States National Centre for Health Statistics suggests that nearly 15% of adolescents are overweight or obese, and treatment is harder in adults than children ( International Life Sciences Institutes, 2000 ). It is observed that an adolescent is often negligible to his health due to improper awareness and a busy work schedule. With more than 14.4 million obese children, India has the second-largest obese child population in the world. By 2025 it is anticipated to reach a stunning 17 million.

Since the third wave of COVID-19 is expected to affect children the mostly, it is, therefore, advisable for these children and adolescents who eat Junk foods to be more cautious during Covid situations due to the compromise of Immunity in the individuals and further exacerbating the organ damage.

2. Junk foods overview

Children find themselves amidst a way of living that has been metamorphized to suit the new jet-setting age and the food is no exception to this. Over the last two decades, the variability of healthy eating advice has become a cliché, leading to an alarming increase in the trend of consumption of fast food and sweetened beverages in Indian children. On average, the fast-food industry is growing 40% per year ( Joseph et al., 2015 ). A PAN India survey organized by the Centre for Science and Environment (CSE) among 13,274 children between the ages 9–14 years reported that 93% of the children ate packed food and 68% consumed packaged sweetened beverages more than once a week, and 53% ate these products at least once in a day. Almost 25% of the School going children take ultra-processed food with high levels of sugar, salt, fat, such as pizza and burgers, from fast food outlets more than once a week ( Bhushan et al., 2017 ). The most commonly consumed junk food items are bakery products, beverages, burgers, caffeinated drinks, chips, chocolates, noodles, pizza, soft drinks, and sugar-sweetened drinks. Harmful effects of Junk foods include Overweight/Obesity, Cardiometabolic risk, High blood pressure, Behavioural symptoms and Dental caries.

3. Highly consumed junk foods

Habitual physically inactive lifestyle, advertisements, media, and consumption of junk food have contributed significantly towards causing obesity in children and adolescents. Various list of Junk foods and their associated components showing the impact on health is mentioned in Table 1 .

List of Junk foods and its associated components showing impact on health.

4. Impact of junk foods on body weight

The rates of overweight and obesity have increased tremendously over the past few decades as a health epidemic in most parts of the world ( Mancino and Kinsey, 2008 ; LaCaille et al., 2011 ; Allom and Mullan, 2014 ). High consumption of Junk Foods contributes to the overweight among School-aged children in India from 9.7% to 13.9% over a decade ( Ranjani et al., 2016 ). The potential adverse effects on weight status in younger population include Physical inactivity and unhealthy dietary habits and, consequently, the future health of adults ( Hutchesson et al., 2015 ; Allom and Mullan, 2014 ). High intake of fried foods and artificially sweetened drinks are found to be directly linked with high body mass index and obesity in children. Additionally, diets with elevated amounts of Junk food have very little quantity of nutrients ( Goel et al., 2013 ; Harnack et al., 1999 ).

5. Preclinical evidences of junk food and its effect

The preclinical data is essential in collecting the safety of drug, iterative testing, and the feasibility of experiment which is given in Table 2 . In a study conducted in 1991, brown and white adipose tissue in high fat and junk diet and chow-fed rats with dorsomedial hypothalamic lesion rats ( Bernardis and Bellinger, 1991 ). The animals were grouped as high fat and control rats as group 1 and 3, whereas chow diet and control were grouped as group 2 and 4. He found that obesity is not only linked to calories but rather the sort of calories consumed, brown adipose tissue weight, lipid content, protein and turnover of NE are indicators of metabolic activity and thermogenesis that are unreliable. Oginsky et al. (2016) proposed that intake of junk food shows a rapid and long-lasting increase in NAc CP-AMPA receptors for food addiction. In general, mesolimbic circuits responsiveness is intensified in rats that are vulnerable to diet-induced obesity.

Pre-clinical and clinical evidence of Junk food and its effect.

Additionally, junk food was found to increase NAc CP-AMPAR function in obesity-susceptible rats. AMPA upregulation occurred more promptly in obesity-susceptible rats and preceded the development of obesity. Cocaine-induced locomotion was seen, and post-junk-food deprivation, cocaine-induced movement was enhanced in Junk-Food-Gainers than in the Non-Gainers, i.e., Junk-Food gainers were more sensitized when compared to non-gainers. He concluded that it will be significant to determine the extent to which these food-induced changes occurring in the striatal function could be part of normal, adaptive processes vs maladaptive, ‘addictive-like behaviors. A study conducted on 2010 by StephanieA stated in a study that a junk food diet in pregnancy and lactation promotes Non-alcoholic fatty liver in the rat offspring. It was observed that those junk food-fed mothers moved to an exclusive chow diet from weaning which resulted in the increase of triglyceride compared to the CCC group at the end of adolescence. The histological analysis did not disclose any signs of fibrosis or inflammation confirmed by unaffected TNF-alpha, IL-6, Collagen, and keratin expressions, suggesting that although they showed NAFLD signs, they did not suffer from NASH. He also mentioned that exacerbated steatosis in those offsprings did not coexist with an increase in carnitine palmitoyltransferase I (Cpt1a) mRNA expression, which might be an indicator of mitochondrial Beta-oxidation saturation leading to further lipid accumulation in the liver. In 2008 an observation was made on off springs of Junk food-fed mothers in pregnancy and lactation exhibited aggravated adiposity, which is highly found in females ( Bayol et al., 2008 ).

The perirenal fat pad mass linked to body weight was greater in the offsprings fed with junk food throughout the study than those fed with junk food diet postweaning. The increase in adiposity is associated with the weight gain previously reported in the same animals. The study on gene expression and changes in adipose tissue cellularity showed that an increase in IGF-1 transcription indicated higher proliferation of pre-adipocyte in females fed with junk food diet after weaning compared to males. Gugusheff et al., 2013 studied extensively the effects of prenatal junk food exposure on food preferences of offspring and how fat deposition can be alleviated by enhanced nutrition during lactation ( Gugusheff et al., 2013 ). He found that habitual cafeteria diet during the suckling period, independent of dietary exposure before birth, led to the development of diet-induced obesity in females and an increase in preference for appetizing foods in male offspring in young adulthood. The animals were given free access to the cafeteria diet. Female offspring suckled by JF dams had increased fat mass compared to those offspring suckled by control dams independent of the diet consumed by the mother during pregnancy. It is to be noted that it took place in the absence of high food consumption, suggesting that these animals had an enhanced propensity to accumulate fat in the body.

6. Clinical evidence of junk food and its effect

The clinical data collection is very much helped by the quality of information generated, which plays a significant part in yielding the study results whose clinical data are given in Table 2 .

Zahedi et al. (2014) studied the relationship between junk food consumption and mental health in a Sample of Iranian Children and Adolescents ( Zahedi et al., 2014 ). In this study, a notable link between junk food consumption and mental health problems in children and adolescents was observed. Students that consumed junk food daily were more likely to be subjected to mental health problems. The Western Australian Pregnancy Cohort Study proposed that the Western dietary pattern of increased consumption of takeaway foods, red meat, and confectionary was significantly associated with poor behavioral outcomes in adolescents. Similarly, two cohort studies in adolescents instigated that increased intake of unhealthy foods like sweets, savory snacks, sweetened soft drinks, chocolate, and fast foods was associated with a high risk of behavioral problems and mental distress such as anxiety worthlessness, and dizziness.

Azemati et al., 2020 studied an association between consumption of junk food and cardiometabolic risk factors in Iranian children and adolescent population ( Azemati et al., 2020 ). A population-based study in Korea showed that fast food consumption was linked to metabolic syndrome in adolescents. The study demonstrated that sweet dietary habits were positively related to metabolic syndrome, and those under junk food consumption were more likely to be overweight. Junk foods are found to be associated with obesity due to their high energy content and the amount of fat present or free sugar, chemical additives, and sodium with the presence of a low amount of micronutrients and fiber. Among junk foods, intake of sweetened beverages is in close relationship with weight fluctuations as it can increase food intake through decreasing satiety mechanisms. In Conclusion, junk food intake among Iranian children and adolescents had undesirable effects on cardiometabolic risk factors. Thus, enhancing knowledge of junk foods among adolescents is one of the possible ways to help them to make healthy food choices and get rid of overweight and obesity.

Zhu et al. (2019) investigated on the current situation and influencing factors on consuming junk foods among children and adolescents in Beijing city ( Zhu et al., 2019 ). He used a questionnaire survey method to survey the junk food habits and their effects. One month before the survey, all individuals have an intake of one type or the other junk foods. Mostly they didn't have an understanding of nutrition, and mostly they have misunderstandings about nutritional value and effect on the human body. Their behavior is affected mainly by personal factors like physiological, psychological, social, family factors, and the food itself. In Conclusion, children and adolescents in Haidian District ate different types of junk food, and the safety, nutritional issues of junk food should be paid great attention to prevent and control the risk factors of children and adolescents eating junk food. Payab et al. (2015) studied the relationship between junk food consumption with high blood pressure and obesity in Iranian children and adolescents ( Payab et al., 2015 ).

This study showed significant link between sweet consumption and both general and abdominal obesity. Nonetheless, there was no meaningful relationship between sweets consumption and high blood pressure. Several studies also showed that in general, central obesity is inversely associated with healthy dietary habits, while the Western dietary habits (refined grains, Red meat, sweets, desserts, pizza, French fries, and soft drinks) were directly linked to obesity.

7. Junk food and compromised immune system

• i) Effect of Junk foods on the signaling pathway

The intake of appetizing food is primarily under the control of the limbic system and stimulates endogenous opioids release, which binds to the opioid receptors present in the ventral tegmental area (VTA). VTA activates dopaminergic neurons in the brain, and in the nucleus accumbent, the site of dopamine release to potentiate dopamine signaling pathway ( Bergevin et al., 2002 ; Fields and Margolis, 2015 ; Berridge, 1996 ). The stimulation of the dopamine signaling pathway by opioid interactions is thought to be involved in the mediation of the short-term pleasurable sensation linked with the consumption of appetizing food ( Bodnar et al., 2005 ; Bodnar, 2015 ). It is observed that a reduction in MuR expression in the offspring of dams maintained on a junk food diet during pregnancy and lactation is present in the VTA at the weaning stage, i.e., 3 weeks after birth ( Gugusheff et al., 2013 ). Nonetheless, MuR expression in the NAcis found in elevated levels during the first postnatal week and declining to adult levels over the next two weeks ( Tong et al., 2000 ).

• ii) Effect of Junk foods on Immunity

Micronutrients like trace elements, antioxidants, and vitamins play a significant role in the regenerative process, coping with existing oxidative stress in the body tissues and providing Immunity against pathogens ( Chapple et al., 2007 ; Enwonwu et al., 2002 ). Obesity in the early years of life alters the immune system by inducing changes in cytokines concentrations and proteins and the number and function of the immune cells, ultimately leading to a pro-inflammatory condition, leading to the onset or exacerbation of numerous diseases like asthma, atopic dermatitis, allergy and sleep apnea ( Kelishadi et al., 2017 ). Various per- and polyfluorinated substances (PFAS)might affect growth, infantile behavior, learning, and older children. It also lowers the chance of pregnancy, interferes with the defense of natural hormones, increases the cholesterol levels, reduces vaccine-induced immune protection in children, and increase the risk of cancer ( Velez et al., 2015 ; Grandjean et al., 2017 ; Bach et al., 2015 ). Various reports from the conducted human studies conclude that some PFAS can take as long as 8–9 years to get cleared from the body ( Bartell et al., 2010 ). It can also cross the placental barrier and be secreted through breastmilk ( Mondal et al., 2013 ; Kingsley et al., 2018 ). It was observed that the immune response was impaired in children, especially cellular to influenza virus, and also inadequate vaccine responses were seen when they were obese ( Green and Beck, 2017 ). Thus, the importance of nutrition must be considered when it comes to Immunity. Similarly, there is enhanced knowledge about food, nutritional habits, and other lifestyle aspects, which are essential in aiding the proper functioning of the immune system ( Gombart et al., 2020 ).

In concern with obesity, there is a negative relationship between BMI and the intake of trace elements identified in obese people ( Farhat et al., 2019 ). Therefore, obesity has a strong correlation with an increased risk of infectious diseases accompanied by severe complications, elevated critical illnesses, and prolonged hospitalization ( Ritter et al., 2020 ). Systemic inflammatory reactions occur in covid 19 due to cytokine storms which leads to the imbalance of the immune system observed in obesity, and it contributes to a worse clinical outcome. Adipocytokines, mainly leptin, play an integral role in Immunity, as they influence the number and the function of immune cells through direct effects on cell metabolism ( Kim and Nam, 2020 ).

8. Influence of junk food during COVID-19 pandemic

COVID-19 lockdown had drastically altered the regular food pattern. When compared before pandemic, it shows both negative and beneficial impact on dietary practice associated with poor lifestyle management such as lack of physical activity and obesity. Nonetheless, poor eating habits were noticed such as changes in meal frequency and increased snacking with comfort foods (food bringing emotional comfort). It shows that alteration in dietary habits during the pandemic are at higher risk of further complications ( Bohlouli et al., 2021 ).

Since junk food tends to impact the immune system, it poses a greater risk during the pandemic. Children and adolescents who consume more junk food or are addicted to such consumption might be even more vulnerable during the third wave, which will especially affect the younger category (Janssen et al., 2021; Preethi et al., 2021 ).

9. Conclusion

Overweight and obesity are predominantly associated with numerous cardiac complications and are mostly mediated through the risk of metabolic syndrome. Obesity, like other malnutritional states, is known to impair immune function by altering leucocyte count as well as cell-mediated responses and causes organ damage. Not only is it causing physiological repressions, but it has significant psychological manifestations-that can damage a child's intellect and personality. Covibesity associated individuals are more prone to alteration of the immune system, and thus those people having junk food habits should be more cautious in this pandemic by maintaining health hygiene and getting vaccinated. It is to be noted that junk foods and packaging materials have drastic outcomes on health by impairing the immune system.

Thus, a combination of junk food, physical inactivity, and constant psychological stressors on children and adolescents during the pandemic makes them more vulnerable to increased weight along with decreased Immunity and thus an increased chance of infectivity during the third wave of COVID-19. There is an urgent need to spread awareness among children and young adults about these adverse effects of junk food, and they are not a good substitute for good healthy nourishment. There is no better time than now to build a supportive environment nurturing children and young adults in society and promising good health.

CRediT authorship contribution statement

AS: Methodology and Writing.

DD: Data curation and Review.

NG: Investigation and Resource.

LP: Writing and Editing.

SS: Conceptualization and Supervision.

This research received no grant from any funding agency.

Declaration of competing interest

The authors declare no conflict of interest, financial or otherwise.

Acknowledgement

We extend our sincere thanks to all the health care professionals.

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Junk food and your health

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• 'Junk food' is food that contains high levels of fats, salt or sugar, and lacks nutrients such as fibre, vitamins and minerals.
• Reading nutritional information labels and following the Health Star Ratings system can help you make healthy food choices.
• Understanding the nutritional value of the food you eat and being aware of advertising 'tricks' can also help you reduce your junk food intake.
• Eating junk food, and having sweet drinks, can lead to short- and long-term health complications, including weight gain, diabetes and heart problems.

What is junk food?

'Junk foods' are foods that lack nutrients, vitamins and minerals , and are high in kilojoules (energy), salts , sugars , or fats . Junk food is so called because it doesn't play a role in healthy eating, especially if you eat too much of it. Junk food is also known as 'discretionary food' or 'optional food'.

Some examples of junk food include:

• cakes and biscuits
• fast foods (such as hot chips, burgers and pizzas)
• chocolate and sweets
• processed meat (such as bacon)
• snacks (such as chips)
• sugary drinks (such as sports, energy and soft drinks)
• alcoholic drinks

If your diet is high in fats, salt and sugar and you are not receiving essential nutrients , your risk of obesity and other chronic (long-term) diseases may increase.

These diseases include:

• cardiovascular disease
• type 2 diabetes
• non-alcoholic fatty liver disease
• some cancers

How do I know if a food product is 'junk food'?

While finding healthy alternatives to junk food can sometimes be difficult, the Health Star Rating system is a convenient tool to help you know how healthy a product is. It's a quick and easy way to compare similar packaged foods.

The Health Star Rating system rates packaged foods between half a star and 5 stars, based on how healthy they are. These ratings are found on the front of packaged items. However, it is important to note that this system is very general, and the nutritional value of some products may not be accurately expressed by the rating they receive.

Remember also that the Health Star Rating system is designed only for packaged products sold in shops, so it won't include some healthy foods — including fresh unpackaged food such as fruit and vegetables.

How do I make healthy food choices?

It's important to understand the nutritional value of the food you are buying. You can do this by reading the nutrition panel found on the back of all packaged items in Australia.

Food labels can tell you things like the amount of energy , protein , fat , carbohydrates , sugars, fibre and sodium (salt) in each product, as well as the recommended serving size.

Understanding health claims

When checking a product for its nutritional value, make sure you look at the health claims such as 'low in fat' or 'sugar free', as these can be misleading. When a product is advertised as 'light' or 'lite', this may refer only to the product's colour or flavour. This means that the product may still be 'full-fat' — be sure to read the nutrition information panel at the back of the package for the actual fat content.

Another common claim is that a product is 'sugar-free' or has 'no added sugar'. In truth, this means that a product has no added sucrose or table sugar, but it may still contain other types of sugar. The product may also contain salt or fat and may be high in kilojoules, so even sugar free products can be junk foods.

Note also that products known as 'health foods' such as some fruit juices and muesli bars can actually be junk food if they contain high levels of sugar, salt or fat. Check a product's Health Star Rating for a better guide to how healthy the product is. Keep in mind that this rating system is limited in accuracy, but may be a better guide than advertised claims.

Can I include a small amount of junk food in a healthy diet?

Yes, in line with the Australian Dietary Guidelines , a small amount of junk or discretionary food can be included in a healthy, balanced diet. This means you should only have junk food occasionally and in small amounts. In general, most Australians eat too much junk food and should work on eating less of it, less often.

It is important to balance your junk food intake with increased exercise to help burn off extra energy. This will help you avoid gaining excessive weight.

When thinking about how much junk food you eat, remember that everybody is different — if you are shorter or smaller than average, or you do less exercise than the average person, you will also need to eat less than the average person. If you are trying to lose weight, try and keep the amount of junk food you eat to a minimum.

Check the Australian Dietary Guidelines to help you decide if you need to improve your diet, and to guide your food and drink intake.

How can I reduce the amount of junk food I eat?

While it can be challenging to reduce the amount of junk food you eat, you don't have to give up on all your favourite foods.

Here are some tips on how to create healthy eating habits :

• Plan your meals and snacks ahead of time so you decide what you eat based on nutrition, not based on what is left in your pantry. Planning ahead also helps you keep to a budget and makes shopping easier.
• Choose wholefood options such as wholemeal and wholegrain carbohydrates like pasta, bread and flour.
• Choose fresh fruit for dessert instead of junk food to keep away from added salt, sugar and saturated fat.
• Check your food's nutritional value using the nutritional information panel on the back of the packet.
• Watch out for advertising 'tricks', including claims that a product has 'no added sugar', since it can still be high in kilojoules, salt or fat. A product can claim to be 'reduced in fat' as long as it has less fat than an earlier version of the product — but it may still be high in fat.
• Use the Health Star Rating system to compare similar packaged items and choose the healthiest one.

NEED TO LOSE WEIGHT? — Use the BMI Calculator to find out if your weight and waist size are in a healthy range.

Why is junk food so appealing?

While you may feel that you enjoy junk food just because it tastes so good, there is a scientific explanation for why you want to have more of it. The brain naturally encourages you to seek experiences that you find pleasurable, including eating tasty food. This encouragement from the brain is known as the 'reward' system.

When a person eats tasty food (including junk food) the reward circuit in the brain is switched on. This releases a brain chemical called dopamine . The chemical rush floods the brain with pleasure and so the brain creates more receptors for dopamine in response. In the same way that people with a drug or alcohol addiction require a bigger dose over time, you crave more junk food the more you eat it.

Does eating junk food cause health complications?

Eating too much junk food can have a negative effect on your general health and wellbeing and can also reduce your ability to be active.

Short-term effects of junk foods

As well as causing you to gain weight, the other short-term effects of eating junk food include:

• increased stress levels
• fatigue and decreased energy levels
• difficulty sleeping
• concentration difficulties
• feeling down
• tooth decay

Long-term effects of junk foods

In the long-term, eating junk food can lead to:

• heart-related problems (such as cardiovascular disease , high blood pressure and cholesterol )
• overweight and obesity
• osteoporosis
• certain cancers
• eating disorders

These complications are all associated with a diet high in sugar, salt, trans- and saturated fats and with a lack of essential nutrients like fibre, vitamins and minerals.

ARE YOU AT RISK? — Are you at risk of type 2 diabetes, heart disease or kidney disease? Use the Risk Checker to find out.

Is it more expensive to eat healthily?

Eating healthily doesn't have to be expensive, and can even save you money if you cut down on junk food purchases.

Here are some tips to help you eat healthily on a budget:

• Plan ahead and make a list you can stick to in the supermarket.
• Shop smart — buy what's in season and what's on special.
• Use the fresh fruit and vegetables you already have at home first, before buying more.
• Meal preparation means you can buy and cook in bulk, which will save you both time and money.
• Only buy what you need.

Resources and support

For more information and support, you can visit the following websites:

• Heart Foundation provides information on healthy eating to protect your heart
• Nutrition Australia aims to 'inspire healthy eating' through information, education and consultation services.
• Parents' Voice are parents interested in improving the food and physical activity of Australian children
• Rethink Sugary Drink highlight the amount of sugar in soft drinks
• Dietitians Australia teaches how diet and nutrition can improve your health and wellbeing — Call on 1800 812 942.
• The George Institute's FOODSWITCH website and app can help you find out what's in the packaged food you're looking to buy, as well as help you make healthier food choices.

Call healthdirect on 1800 022 222 at any time to speak to a registered nurse (known as NURSE-ON-CALL in Victoria) for more information and advice.

Learn more here about the development and quality assurance of healthdirect content .

Last reviewed: June 2023

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IELTS Writing Task 2 Discursive Essay of Band 8.0 – Topic : Health and Food

Updated On Oct 18, 2021

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Scientists agree that people are damaging their health by eating too much junk food. Some people think that the answer to this problem is to educate people. Others think education will not work. Discuss both views and give your opinion.

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Introduction

• Paraphrase the topic of the essay.
• Give an insight into what can be expected from the essay.
• Paragraph 1- On the one hand, education can stop people from further damaging their health by consuming fast food. From my perspective, although many eat fast food because of its affordability, the root cause of this lies in the fact that they are not adequately educated about the damaging consequences of junk food consumption, and the benefits of healthy eating.
• On the other hand, education alone will not work. The fact is that many people who are aware of the consequences of eating junk food are unduly pessimistic.

Conclude the topic of the essay by making an inference from it.

Sample Essay

Fast food has been proven to be the main culprit of obesity and other diet-related diseases, however, the habit of eating an excessive amount of fast food has never lost momentum.  One school of thought holds that education can rectify this situation. However, there is still much scepticism about the effect of education.  In this essay, both of these viewpoints will be analysed.

On the one hand, education can stop people from further damaging their health by consuming fast food. From my perspective, although many eat fast food because of its affordability, the root cause of this lies in the fact that they are not adequately educated about the damaging consequences of junk food consumption, and the benefits of healthy eating. According to recent studies conducted in the neighbourhoods where fast food stores are easily accessible, more than two-quarters of the residents know or care little about what they are consuming and how it can affect their health.

On the other hand, education alone will not work. The fact is that many people who are aware of the consequences of eating junk food are unduly pessimistic. In other words, they are often in denial and convince themselves that unhealthy habits are not as terrible as the media want them to believe. Secondly, it is very difficult for fast food eaters to reduce their dependency on fast food because it contains many addictive artificial flavours.

All things considered, education is one viable solution to put a stop to the obesity epidemic, but it does not suffice.  I feel that more efforts should be made to combat obesity.

• To be the main culprit of: be the main reason for
• To lose momentum: become unpopular
• Accessible (adj. ) easily bought
• Because of its affordability: because it is cheap
• To be in denial: be unwilling to accept
• Reduce dependency: become less dependent
• Obesity epidemic: the problem of obesity
• It does not suffice: it is not enough.
• Combat (v.) fight against

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In the wake of deteriorating and appalling health conditions of people today, scientists hold unhealthy food as the prime driving force behind it. Some people conjecture that this problem could be contained with proper education, while others don’t believe that could alleviate the issue alone. In this essay, we shall look upon both aspects and how the latter opinion is somehow correct.

The junk food on the platter has been considerably thriving owing to people’s convenience when it comes to having processed food just a doorstep away. A surge in the junk food market and its consumption, as some people say, is due to the oblivion of the generation and society, at large, today. People are ignorant when it comes to the causative, hazardous and catastrophic dynamics of such unhealthy, pernicious and st times, unhygienic food items that may render them frail, severely ill and deficient in the terms of nutrition. Hence, as is proposed by some, the government should take necessary steps in acknowledging and making people aware of such routine and dietary patterns that in the long run, could even be fatal.

However, education and information alone can’t wrap up the wound as people despite knowing the ill effects tend to drag such health sermons at the back seat and hence go by the sporadic sensation of taste. Technology and the modern digital era is most certainly the first and primary cause of it, as now the favourite food is just a “Click & Buy ” away. Not just that, with the upsurge of the digital epoch, the very idea and reflection of it of making the lives easier has indeed, made the lifestyle unhealthier than ever. Sedentary lifestyle, dormant state, frozen feet and barren body are just some of the deleterious physical effects of it, without even getting to the other aspects of it. With a wide plethora of options and alternatives which comes along with the new age, people choose the best ones. Now in order to keep up with the ever-growing demand and neck-jolting strife, the inculcation of the tastier and hazardous sweet poisons to the food material grows. The more people get away with the gustatory aspect of it, the worse they do with their physiologies. In such a case, education alone can’t tackle the demon of junk food, rather limiting and monitoring the advertisements or even precautions while advertising it should be acknowledged. Increasing the taxes on junk foods could yet again be a great alternative as money matters. 

With this we can safely conclude that other than education alone there are some different prophylactic measures that could be taken to halt and digress the fast-moving junk food trend, thereby, saving people from the perils of derelict health.

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Causes and Effects of Eating Junk Food

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Causes and Effects of Fast Food: Essay Example

Essay about fast food: introduction, causes of fast food: essay body paragraph, effects of fast food: essay body paragraph, fast food causes and effects: conclusion, reference list.

Food is an integral part of any culture and society around the globe. Until the last century, most people used to eat fresh, home-cooked food. Eating was a process that required specific preparations. However, now, we see that they prefer to eat fast food such as pizza, hamburgers, or fried chicken.

These fast-food restaurants have become common on our streets, and people of all ages visit them. The popularity of these restaurants has increased internationally. There are many reasons why fast food has become popular, and fast food also has some serious effects on humans and society.

The basic question is, what made fast food so popular this last century? One answer would be that the change in lifestyle compared to before is a cause for this. It pushes workers or people to eat fast food than cook food themselves.

For instance, two working parents are a good example of this. Due to their jobs, they do not have time to cook for their children or even themselves. As a consequence, they find it easier to order from these fast food restaurants rather than cook. That is why they favor fast food over their own cooked food.

Another cause of fast food usage is long working hours, which may also lead people to eat outside the home. There are many fast-food businesses in our cities. Some are McDonald’s, Burger King, Pizza Hut, etc. We can make a long list with hundreds of names from these restaurants.

During the last couple of years, we saw a lot of advertisements and promotions for those restaurants. Nevertheless, there still remains a question of why they spend to promote ineffective food. What are the reasons for this? The answer is that fast food is easy to cook. It does not take long to cook, and it is readily available. The shareholders of these businesses have their own goals, that of the profits they get from these restaurants.

Above, we have seen the causes that may have led to the flourishing of the fast-food industry. However, what is more important, is its effects on society and human beings. The primary effect that fast food has on human beings is that it can get your health in danger status. First, fast food can cause vitamin deficiencies that may, in turn, help to cause diseases.

Obesity is one of the consequences of fast food on the human body. Obesity comes because fast food is the factor that enriches the body with fats. So people will become less healthy, less effective, and less productive, and this is the conclusion of obesity (Adams, 2007, pp. 155).

Another serious effect of the popularity of fast food presences is the loss of the family tradition of eating together. The family used to eat together, and thus they had the opportunity to talk with each other about daily problems.

Fast food also affects the income of the family. The conclusion is that fast food is more expensive than the food you cook for yourself.

In conclusion, it can be said that fast food has been born out of the modern way of living in our societies. Unfortunately, its effects on the human body and health are unfavorable. It also has other adverse effects on the income of a family. It would be best to avoid eating fast foods as much as possible.

Adams, C., 2007. Reframing the obesity debate: McDonald’s role may surprise you. Journal of Law, Medicine, and Ethics, no. 35: pp. 154-157.

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StudyCorgi . (2020) 'Causes and Effects of Fast Food: Essay Example'. 12 January.

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