Junk food (mehesh)

Jai Maa Saraswati
Mahesh Thakur1

Healthy Person Un HealthyUn Healthy PersonPerson
Mahesh Thakur4

Know we discuss deeply about
junk food andjunk food and a healthy dieta healthy diet
Mahesh Thakur5

Junk food is an informal term applied to some foodsJunk food is an informal term applied to some foods
that are perceived to have little orthat are perceived to have little or nono nutritionalnutritional
value ( containing "empty calories"),value ( containing "empty calories"), or to productsor to products
withwith nutritional valuenutritional value but which also havebut which also have
ingredients considered unhealthy when regularlyingredients considered unhealthy when regularly
eaten, or to those considered unhealthy to consumeeaten, or to those considered unhealthy to consume
at all.at all.
Junk foods are typically ready-to-eat convenienceJunk foods are typically ready-to-eat convenience
foods containing high levelsfoods containing high levels of saturated fatof saturated fatss, salt, or, salt, or
sugar, and little or no fruit, vegetables, or dietarysugar, and little or no fruit, vegetables, or dietary
fiber; junk foods thus have little or no health benefits.fiber; junk foods thus have little or no health benefits.Mahesh Thakur6

WHAT JUNK FOOD CONTAINS?WHAT JUNK FOOD CONTAINS?
 Saturated fat, sugar &Saturated fat, sugar &
salt.salt.
 little or no fruit,little or no fruit,
vegetables, or dietaryvegetables, or dietary
fiber.fiber.
 Common junk foodsCommon junk foods
includeinclude salted snacksalted snack
foods (chips, crisps),foods (chips, crisps),
candy, gum, most sweetcandy, gum, most sweet
desserts, fried fast fooddesserts, fried fast food
and carbonatedand carbonated
beverages (sodas) asbeverages (sodas) as
well as alcoholicwell as alcoholic
beverages.beverages.Mahesh Thakur7

SOME FACTS OF JUNK FOOD
 Junk foods areJunk foods are
known for theknown for the
high amount ofhigh amount of
sugar presentsugar present inin
them..them..
 The amount ofThe amount of
minerals andminerals and
vitamins is less invitamins is less in
junk foodsjunk foods, while, while
it is loaded withit is loaded with
caloriescalories..Mahesh Thakur8

Let’s do a little experiment.
You are very hungry, and go to McDonald’s (for
example) and choose to eat a meal there.
It looks something like this:
Mahesh Thakur9

Total amount GDA
(for an adult
man)
CALORIESCALORIES 2010kcl2010kcl 2500kcl2500kcl
TOTAL FATSTOTAL FATS 85g85g 95g95g
SATURATESSATURATES 36g36g 30g30g
CARBOHYDRACARBOHYDRA
TESTES
251g251g 300g300g
SUGARSSUGARS 133g133g 120g120g
FIBERFIBER 10g10g 24g24g
PROTEINPROTEIN 67g67g 55g55gMahesh Thakur11

These are just the direct effects of
eating our McDonalds meal.
Moreover, eating junk foodjunk food causes
other major long and short-termmajor long and short-term
affectsaffects. These are some of them:
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This is known as a short-term adverse
effect resulting from eating junk foodsjunk foods.
As junk foods don't provide you with
essential nutrientsessential nutrients, even though they
can be very much sufficingsufficing, you feel
weakenedweakened.
This is another result of junk food habit. These are traced to
affect in immediate and medium term periods. When you have a
sumptuous junk meal rich in oil you feel drowsy and fail tofail to
concentrateconcentrate. Over sustained periods of junk food eating, bloodblood
circulationcirculation drops due to fat accumulationfat accumulation. Lack of vital oxygen,vital oxygen,
nutrients and proteinsnutrients and proteins particularly can stalestale your brain cellsbrain cells
Mahesh Thakur13

Junk foodJunk food diet is a major cause of heart diseasesheart diseases. MyocardialMyocardial
infarctioninfarction (a sever heart failure) is due to plaque formation in arteriesplaque formation in arteries
which demands heart to put in extra effort to pump blood on theheart to put in extra effort to pump blood on the
down streamdown stream. On the up stream, there is lack of returning blood toreturning blood to
heartheart. This causes two damages totwo damages to thethe heartheart - heart fatigues by theheart fatigues by the
continuous extra effort it makes and it suffers oxygen supply. Thecontinuous extra effort it makes and it suffers oxygen supply. The
onset and remedy both take a long time and a great determination toonset and remedy both take a long time and a great determination to
win.win.
Apart from forming plaques and
constricting arteries, cholesterol alsoconstricting arteries, cholesterol also
affects liveraffects liver where it is metabolizedmetabolized. HighHigh
cholesterol from junk food and diet strainscholesterol from junk food and diet strains
liver damagingliver damaging it eventually. This is a long
term effect. Mahesh Thakur14

1. Eat a variety of nutrient-rich foods
2. Enjoy plenty of whole grains, fruits and
vegetables
3. Maintain a healthy weight
4. Eat moderate portions
5. Eat regular meals
6. Reduce, don't eliminate certain foods
7. Balance your food choices over time
8. Know your diet pitfalls
9. Make changes gradually.
10.Remember, foods are not good or bad. Select
foods based on your total eating patterns, not
whether any individual food is "good" or "bad."
Mahesh Thakur15

A healthy diet is one that helps maintain or
improve health. It is important for the
prevention of many chronic health risks such
as: obesity, heart disease, diabetes, and
cancer.A healthy diet involves consuming
appropriate amounts of all nutrients, and an
adequate amount of water. Nutrients can be
obtained from many different foods, so there
are a wide variety of diets that may be
considered healthy diets. A healthy diet
needs to have a balance of macronutrients /
energy ( fats, proteins, and carbohydrates )
and micronutrients to meet the needs for
human nutrition without inducing toxicity
from excessive amounts.
Mahesh Thakur16

Mahesh Thakur17
Balance is Key
These three are the framework of the Food Guide Pyramid:
 Balance - Eat foods from all groups of the Food Guide
Pyramid.
 Variety - Eat different foods from each food group.
 Moderation - Eat more foods from the bottom of the pyramid,
and fewer and smaller portions of foods from the top of the
pyramid.
For years, people held to the idea that there are “bad”
nutrients and “good” nutrients when, in fact, all nutrients play a
certain role in the body. Even those nutrients once considered
“bad” such as fats and carbohydrates perform vital functions in
the body and if one consumes too many “good” nutrients such as
vitamins or minerals there can be harmful results, as well.

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NutrientsNutrients
 The food you eat is a source of
nutrients. Nutrients are defined as
the substances found in food that keep your
body functioning.
 Our body needs nutrients to…
 Fuel your energy.
 Help you grow.
 Repair itself.
 Maintain basic bodily functions.

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The 6 Essential NutrientsThe 6 Essential Nutrients
 Water
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals

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WaterWater
 Did you know?
 1/2 to 3/4 of the human body consists of water!1/2 to 3/4 of the human body consists of water!
 Functions in the Body:Functions in the Body:
 Water carries nutrients to your cellsnutrients to your cells and carries wastecarries waste
from your body.from your body.
 Regulates body temperatureRegulates body temperature..
 Dissolves vitamins, minerals, amino acids and otherDissolves vitamins, minerals, amino acids and other
nutrients.nutrients.
 Lubricates jointsLubricates joints.
It is recommended that teens drink 6-8 glasses (8 floozy each) of water each day.
This is in addition to around 4 cups of water you get from food each day.

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Carbohydrates
 Food Sources:
 Pasta, breads, cereals, grains, rice, fruits,
milk, yogurt and sweets.
 Two types of Carbohydrates:
 Starches or Complex Carbohydrates
 Simple Carbohydrates
Carbohydrates are the body’s main source of energy
and provide the body’s need for dietary fiber.

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Simple CarbohydratesSimple Carbohydrates
 Food Sources:Food Sources:
 Fruits, juices, milk, and yogurt.Fruits, juices, milk, and yogurt.
 Candy, soda, and jelly.Candy, soda, and jelly.
• These simple carbohydrates have a bad reputationThese simple carbohydrates have a bad reputation
because they arebecause they are high in calories and low inhigh in calories and low in
nutritional value.nutritional value.

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Starches orStarches or
Complex CarbohydratesComplex Carbohydrates
 Whole grain breads and cereals,Whole grain breads and cereals,
pasta, vegetables, rice, tortillapasta, vegetables, rice, tortilla
and legumesand legumes..
 Function in the Body:Function in the Body:
 An excellent source of fuel (energy)An excellent source of fuel (energy)
for the bodyfor the body..
 Rich in vitamins, minerals and fiber.Rich in vitamins, minerals and fiber.

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FiberFiber
 FiberFiber isis the plant material that doesn’tthe plant material that doesn’t
break down when you digest food.break down when you digest food. Many,Many,
but not all, complex carbohydrates contain fiber.but not all, complex carbohydrates contain fiber.
 Oatmeal, fruits, vegetables, whole grains and legumesOatmeal, fruits, vegetables, whole grains and legumes..
 Aids in digestion.Aids in digestion.
 May reduce the risk of developing some diseases likeMay reduce the risk of developing some diseases like
heart disease, diabetes and obesity, and certain typesheart disease, diabetes and obesity, and certain types
of cancer.of cancer.
 Helps promote regularity.Helps promote regularity.

Mahesh Thakur25
ProteinsProteins
 Meat, fish, eggs, poultry, dairy products,Meat, fish, eggs, poultry, dairy products,
legumes, nuts and seeds. (Breads, cereals andlegumes, nuts and seeds. (Breads, cereals and
vegetables also contain small amounts of protein.)vegetables also contain small amounts of protein.)
 Provides energyProvides energy..
 Help to build, maintain, and repair body tissues.Help to build, maintain, and repair body tissues.
 Proteins are made up of chemical compoundsProteins are made up of chemical compounds
called amino acids. There are 20 amino acidscalled amino acids. There are 20 amino acids.

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Of theOf the 20 amino acids20 amino acids, the human body, the human body
isis capable of producing 11capable of producing 11 of them.of them.
The other 9 called, “The other 9 called, “Essential Amino AcidsEssential Amino Acids””
must be supplied bymust be supplied by food sourcesfood sources..
Amino AcidsAmino Acids
 Two types of Protein:Two types of Protein:
 Complete Proteins:Complete Proteins:
• Contain all 9 essential amino acids.Contain all 9 essential amino acids.
• They are found in animal sources.They are found in animal sources.
 Incomplete Proteins:Incomplete Proteins:
• Lack one or more of the essential amino acids.Lack one or more of the essential amino acids.
• They are found in plant sources.They are found in plant sources.
The best way to give the body complete proteins is to eat a wideThe best way to give the body complete proteins is to eat a wide
variety of foods throughout the day.variety of foods throughout the day.

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FatFat
- The most concentrated form of food energy (calories).- The most concentrated form of food energy (calories).
 Food Sources:
 Butter, vegetable oils, salad dressings, nuts andButter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milkseeds, dairy products made with whole milk
or cream, and meats.or cream, and meats.
 Function in the Body:
 Provide substances needed for growth and healthy skin.Provide substances needed for growth and healthy skin.
 Enhance the taste and texture of food.Enhance the taste and texture of food.
 Required to carry “fat-soluble”Required to carry “fat-soluble”
vitamins throughout the body.vitamins throughout the body.
 Provide energy.Provide energy.
Fat
Fat

Mahesh Thakur28
Types of FatTypes of Fat
 Saturated Fat:
 Fats that are usuallyFats that are usually solid at room temperature.solid at room temperature.
 Food Sources:Food Sources: Animal foods and tropical oilsAnimal foods and tropical oils..
 The type of fat most strongly linked to high cholesterol andThe type of fat most strongly linked to high cholesterol and
increased risk of heart disease.increased risk of heart disease.
 Unsaturated Fat:Unsaturated Fat:
 Fats that areFats that are liquid at room temperatureliquid at room temperature..
 Polyunsaturated Fat:Polyunsaturated Fat:
• Food SourcesFood Sources:: Vegetables and fish oilsVegetables and fish oils..
• Provide two essential fatty acids necessary for bodily functionsProvide two essential fatty acids necessary for bodily functions..
 Monounsaturated Fat:Monounsaturated Fat:
• Food Sources:Food Sources: Olive oil, canola oil, nuts, seedsOlive oil, canola oil, nuts, seeds..
• May play a role in reducing the risk of heart disease.May play a role in reducing the risk of heart disease.
Fats
Fats Fats
Fats

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Cholesterol
- A fat-like substance that is part of every cell of the body.
 Helps the body make necessary cells including skin,cells including skin,
and hormones.and hormones.
 Aids in digestion.
 The human body manufactures all the cholesterolmanufactures all the cholesterol it
needs. You also get cholesterol from animal food
products you eat.
 When cholesterol levels are high
there is a greater risk for heart disease.
 Do you know what the healthy cholesterol
range is for teens your age?

Mahesh Thakur30
VitaminsVitamins
 Fruits, vegetables, milk, whole-grain breads,Fruits, vegetables, milk, whole-grain breads,
cereals and legumes.cereals and legumes.
 Unlike carbohydrates, fats, and proteins,Unlike carbohydrates, fats, and proteins,
vitaminsvitamins DO NOTDO NOT provide energy (calories).provide energy (calories).
 Help regulate the many chemical processes in the body.Help regulate the many chemical processes in the body.
 There areThere are 13 different vitamins13 different vitamins known to be requiredknown to be required
each day for good health.each day for good health.
 Vitamins are separated into two types:Vitamins are separated into two types: Fat Soluble &Fat Soluble &
Water Soluble Vitamins.Water Soluble Vitamins.

Mahesh Thakur31
Fat/Water Soluble VitaminsFat/Water Soluble Vitamins
 Fat Soluble VitaminsFat Soluble Vitamins
 Vitamins A, D, E, KVitamins A, D, E, K
 Require fat for theRequire fat for the stomachstomach to allow them to be carriedto allow them to be carried
into theinto the bloodblood stream for use (absorption).stream for use (absorption).
 Can be stored in the body for later use.Can be stored in the body for later use.
 Water Soluble VitaminsWater Soluble Vitamins
 Vitamins C and B-complexVitamins C and B-complex
 Require water for absorptionRequire water for absorption..
 Easily absorbed and passed through the body asEasily absorbed and passed through the body as
waste.waste.

Mahesh Thakur32
Essential Vitamin
 A, B,C,D,E and K .

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MineralsMinerals
 Meats, beans, nuts, fruits, vegetables, dairyMeats, beans, nuts, fruits, vegetables, dairy
products, and grains.products, and grains.
 Functions in the Body:Functions in the Body:
 The body depends onThe body depends on mineralsminerals for practicallyfor practically
every processevery process necessary for lifenecessary for life..
 Minerals actually become part of the body.Minerals actually become part of the body.
 The body requiresThe body requires 16 minerals16 minerals dailydaily..

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Essential MineralsEssential Minerals
 CalciumCalcium
 PhosphorusPhosphorus
 MagnesiumMagnesium
 SodiumSodium
 PotassiumPotassium
 IronIron
 Others include:Others include:
 Iodine, Zinc, Copper, Sulfur, Chloride, etc.Iodine, Zinc, Copper, Sulfur, Chloride, etc.

Mahesh Thakur35
Calcium & PhosphorusCalcium & Phosphorus
 Dairy Products: milk, cheese, ice cream,Dairy Products: milk, cheese, ice cream,
green leafy vegetables, canned sardines andgreen leafy vegetables, canned sardines and
other processed fish eaten with bones.other processed fish eaten with bones.
 Helps build and maintainHelps build and maintain healthy bones andhealthy bones and
teeth.teeth.
 HelpsHelps heart, nerves, and musclesheart, nerves, and muscles workwork
properlyproperly..
 Deficiency (lack) of calcium &Deficiency (lack) of calcium &
phosphorus leads tophosphorus leads to osteoporosis.osteoporosis.

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IronIron
 Food sources
 Liver, kidney, heart, meat, egg yolk, dried beans andLiver, kidney, heart, meat, egg yolk, dried beans and
peas, spinach, dried fruit, whole-grain & enrichedpeas, spinach, dried fruit, whole-grain & enriched
breads & cereals, nuts.breads & cereals, nuts.
 Helps make hemoglobinmake hemoglobin in red blood cellsred blood cells.
 Helps cells used oxygencells used oxygen.
 DeficiencyDeficiency (lack) of ironiron leads to anemiaanemia.

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SodiumSodium
 Food sources
 Processed & prepared foods. CannedProcessed & prepared foods. Canned
vegetables, soups, pickles, lunch meats,vegetables, soups, pickles, lunch meats,
ham, bacon, sausage, hotdogs, and frozenham, bacon, sausage, hotdogs, and frozen
foods. Salt/sodium is used to preservefoods. Salt/sodium is used to preserve
food and improve the taste and texture offood and improve the taste and texture of
food.food.
 Condiments. Table salt, soy sauce,Condiments. Table salt, soy sauce,
ketchup, mustard, BBQ sauce, steakketchup, mustard, BBQ sauce, steak
sauce…sauce…
 Natural sources. Some meats, poultry,Natural sources. Some meats, poultry,
dairy products (esp. cheeses) anddairy products (esp. cheeses) and
vegetablesvegetables.
The main sourcesThe main sources
of sodium in theof sodium in the
average U.S. diet.average U.S. diet.

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SodiumSodium
 HelpsHelps maintain the right balancemaintain the right balance of fluids in your body.of fluids in your body.
 HelpsHelps transmit nerve impulsestransmit nerve impulses..
 Influences the contractionInfluences the contraction and relaxation of muscles.and relaxation of muscles.
 Excess sodium can leadExcess sodium can lead to hypertensionto hypertension
(high blood pressure)(high blood pressure), a condition that can, a condition that can
lead tolead to cardiovascular and kidneycardiovascular and kidney diseasesdiseases..

Mahesh Thakur39
Nutrient DeficiencyNutrient Deficiency
 A nutritional deficiency occurs when yourA nutritional deficiency occurs when your
body doesn’t get enough nutrients.body doesn’t get enough nutrients.
 Symptoms:Symptoms:
 At first the symptoms may not seem serious. They mayAt first the symptoms may not seem serious. They may
include: tiredness,include: tiredness, difficulty sleeping or concentrating,difficulty sleeping or concentrating,
frequent colds, and weight loss or gains.frequent colds, and weight loss or gains.
 However, if the deficiency is not corrected theHowever, if the deficiency is not corrected the
symptoms may get more serious and effect thesymptoms may get more serious and effect the skin,skin,
eyes, and bones.eyes, and bones.
 The best way to avoid a nutrient deficiency isThe best way to avoid a nutrient deficiency is
to eat a well balanced diet.to eat a well balanced diet.

DeclarationDeclaration
 I here by solemnly and sincerely affirm
that all the slide stated by me in this
Junk Food Verses A Healthy Diet pptJunk Food Verses A Healthy Diet ppt.
are true and correct. I have not
canceled any information. I have
shoure that you have satisfied from my
topic. Any question.
Mahesh Thakur40

 Prepared By
MAHESH
THAKUR
 B.Sc. IInd sem
 Major Zoology
Guide ByGuide By
NIDHI Mam &NIDHI Mam &
SHWETASHWETA
MamMam
Mahesh Thakur41

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