Guideline for week 10 – Identify junk food and plan its consumption
Step 1 – Identify junk food.
a) Obvious junk food that we can clearly identify as unhealthy. E.g. Fast food chains that sell pizzas and hamburgers, packaged potato chips, colas, chocolates, ice creams, cakes, donuts, instant noodles, tomato sauce, mayonnaise, etc.
b) Camouflaged junk food that claims to be healthy but is not. E.g. Breakfast cereals, juices (tetrapack, powders, etc.), cookies (even those rich in fiber), dark chocolate, chocolate syrups, malted milk powders, muffins and muffins, ready to cook food, frozen foods, energy drinks , baked or multiple. – Grain chips, jams and spreads, instant noodles (wheat, multiple grains, vegetables, oats), yogurt and flavored milks, etc.
Step 2 – Make a strategy for consumption.
– Establish a monthly limit. Ideally once a month. But if you are consuming a lot of junk food, plan to reduce it by 50% every month in a row. For example, if you eat junk food 8 times a month, then in month one, reduce it to 4, in month two, reduce it to 2 and in month three, reduce it to 1.
– As parents, never give junk food as a reward or as a means of celebration (especially festivals) or to show your love. This leaves a lasting impact on impressionable minds.
– Always remember that your favorite superstars or cricketers who endorse these junk foods never have it and they only do it for money.
Why should not you have junk food?
– It hinders growth, physical and mental, and ensures that it will never reach its maximum potential.
– Provides access to all types of NCD in your life: diabetes, obesity, fatty liver, PCOD, cancer and the like.
– It leads to irritability, mood swings, loss of concentration and other mental health problems.
– And worse, it's addictive. The more junk food you eat, the more junk food you will feel as if you are eating. It is a vicious cycle.
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