2. Junk food is an informal term for
food that is of little nutritional
value and often high in fat, sugar
and or calories.

3. What is Junk Food?
Junk food isn't just greasy burgers
from fast food restaurants. Junk food
includes overly salty foods such as
potato chips and pork rinds. Foods
loaded with sugar such as packaged
cupcakes and candies are also junk
food. Foods that are high in saturated
fats, sodium and refined sugar usually
provide little or no nutritional value.
Your body can't convert junk food into
bone, muscle or healthy organ cells.

4. • Junk foods typically contain
high levels of calories from
sugar or fat with little protein,
vitamins or minerals. Common
junk foods include salted snack
foods, gum, candy, gum, sweet
desserts, fried fast food and
carbonated beverages.

8. • Fats
• Saturated fats and trans fats, like
those found in junk food, get
dispersed throughout your body and
can lead to fat build-up in your
blood, thereby increasing your blood
pressure. These fat build-ups clog
your arteries and increase your risk
for heart disease.

11. Sugar
Refined sugar is linked to tooth decay
because sugar breaks down calcium. This
means excess sugar not only causes cavities,
it puts you at risk for osteoporosis. Sugar is
stored in the liver as glucose, but the liver can
only store a finite amount. Excess sugar
enters the bloodstream as fatty acids, which
the body stores as fat. Eating too much sugar
makes you fat. This fat is difficult to burn off
and can ultimately result in obesity, heart
disease and other health issues.

13. Sodium
Too much sodium increases your blood
volume. An excess of salt in your body can
result in water retention. Your blood retains
salty water and increases your blood
pressure. The body requires a small intake of
sodium to function properly, around 2400
milligrams a day. When you consume too
much sodium, the balance between fluid
intake and outgo is disturbed. The kidneys
cannot properly convert the excess to waste,
resulting in edema and kidney disease.

29. What is a healthy
balanced diet?
The two keys to a
healthy balanced diet are:
eating the right amount of
food for how active you are,
and
eating a range of foods – this
is what balanced means

30. The Best Food is Healthy
Food

31. should include:
1.plenty of fruit and
vegetables
2.plenty of bread, rice,
potatoes,
pasta and other
starchy foods (choosing
wholegrain varieties when
possible)
3.some milk and dairy foods
some meat, fish, eggs, beans
and other non-dairy sources of
protein
4.just a small amount of foods

32. Healthy eating
tips

33. Base your meals on starchy foods as these give you
energy.
Eat lots of fruit and vegetables every day. Eat at least
five portions of a variety of fruit and veg a day. See
5 a day: what counts? for more information.
Eat more fish. Eat at least two portions of fish every
week, including one portion of oily fish like mackerel or
sardines. If you’re vegetarian and don’t eat fish,
see five essential nutrients for vegetarians for more
information on a healthy vegetarian diet.
Cut down on saturated fat and sugar. See healthy food
swaps for healthier choices.
Eat less salt – no more than 6g a day for adults. For
tips on how to do this, see say no to salt.
Get active and be a healthy weight. Use the healthy
weight calculator to check if your weight is healthy.
Drink plenty of water, about 6-8 glasses of water (or
other fluids) every day. To find out why this is
important, see water and drinks.
Don’t skip breakfast. Always eat breakfast because it
gives you the energy you need for the day. See five

36. protein - such as meats, fish,
poultry, nuts, beans, milk
carbohydrate - such as bread,
cereal, rice, potatoes, sugar
fat - such as butter, cream, oils,
fatty meats (hamburger and bacon)
fiber - contained in whole grains
(whole grain cereals and breads),
and in salads, fresh vegetables,
and fruits.

38. protein - such as meats, fish,
poultry, nuts, beans, milk
carbohydrate - such as bread,
cereal, rice, potatoes, sugar
fat - such as butter, cream, oils,
fatty meats (hamburger and
bacon)
fiber - contained in whole grains
(whole grain cereals and
breads), and in salads, fresh
vegetables, and fruits.