A little junk food is fine, right?

Junk food. It’s cheap, and easy and whether you prefer it sweet, savoury or fried, it’s hard to resist.

But is it ok if we only eat it every now and then? And what about if we eat it regularly?

So why is junk food bad for you?

Junk foods are highly processed foods that are nutrient poor and kilojoule rich.

They often have high levels of saturated fat, salt and sugar, and come with a long list of ingredients that you probably don’t even recognise.

At the opposite end of the scale to junk foods are whole foods.

These are foods that have not been altered or are as close to their natural state as possible – think: fresh fruit and vegetables, legumes, beans, whole grains, seeds, nuts, lean meats and poultry, fish, eggs and milk.

If we overdose on junk food, we miss out on key nutrients from whole foods and our health can be impacted.

[Related: Liquid calories to avoid]

What foods are considered junk food?

The obvious examples of junk food are cakes, biscuits, chocolates, chips, lollies, savoury pies and pasties, fast food (including fried food) and processed meats.

Sweetened drinks, sports drinks and alcohol are also considered discretionary foods.

There are less obvious examples of junk foods that are marketed as being healthy.

[Related: 12 surprising sources of hidden food]

People often assume banana bread is a better choice because it contains bananas, but really, it’s not bread – it’s cake.

The texture is like cake, the ingredients are those that form a cake, the nutritional value matches that of a cake, and it tastes like cake.

Even the supermarket “health food” section includes a host of junk food. Just because a product, let’s say a melting moment cookie, is gluten-free, it doesn’t mean that it’s healthy.

What are the effects of eating junk food?

Day to day, too much junk food will prevent our bodies and minds from functioning at their best.

But the longer-term effects of eating junk food can be very serious.

We know that the consumption of junk foods is linked with many chronic diseases, including heart disease, type 2 diabetes, obesity and some cancers, and obesity. .

As well as the risk of diseases caused by junk food, the dangers of junk food can extend to our mental well-being.

There are links between junk food and mental health, and there is more and more research now suggesting that a poor diet is linked with depression.

Should you give up junk foods completely?

Despite its health risks, junk food adds pleasure and variety to our diets and is often part of enjoying special celebrations with family and friends.

So rather than completely swearing off it, Jemma recommends not getting into the habit of having junk food every day, and to start making small changes to your diet if you need to cut down on it.

We need to enjoy and embrace whole foods most of the time and keep our more indulgent foods for special occasions.

You don’t need to give up your favourite foods, simply try to make them at home for the same taste satisfaction, but better for your body.

See below for 2 perfect examples showing how to swap your favourite junk food for a healthier alternative:

Tips for cutting down on junk food:

• Swap it for a healthier option
• When eating out, choose a restaurant that offers a lot of healthy options
• Try to eat more ‘mindfully’ – avoid eating on the run and instead sit down and take time to enjoy your meal
• Reduce your portion size
• Find a basic cookbook and try cooking some healthy recipes from scratch

[Related: Chocolate Brownie with a healthy twist.]

If you’re still struggling to cut down, talk to your GP or visit an accredited practising dietitian for extra support.

Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner. (source)

Mums, how often do you and your family eat ‘junk food’? Do you have substitutes for your favourite meals?

Comment below to let us know x