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VIDEO ASSISTED TEACHING ON HEALTH HAZARDS OF JUNK FOOD JUNK FOOD Mr. Manoj. V. S* | Dr. Santhi Appavu**

* Ph.D. Scholar, Himalayan University, Itanagar, Arunachal Pradesh, India. **Research Supervisor, Himalayan University, Itanagar, Arunachal Pradesh, India.

ABSTRACT: Junk food is a pejorative term for food containing a large number of calories from sugar or fat with little dietary fiber, protein, vitamins or minerals. The term can also refer to high protein food like meat prepared with saturated fat. The term HFSS foods (high in fat, salt and sugar) are used synonymously. Fast food and junk food aren't interchangeable terms and using them as such confuses people who want to eat healthy. Not all fast food is bad for you, and some junk food isn't really 'fast' as well. Fast food is defined as quick, convenient food that is easily accessible, requires little preparation, and is inexpensive. Street food too is generally quick, convenient, and inexpensive. It is readily obtained from a cart or truck parked on a street, or from temporary stands at fairs and marketplaces. Quite often, there are strong cultural ties. Health Hazards Caused by Consumption of junk food are Obesity, Depression, Headache, Increase in cholesterol, Accumulation of Trans fat: Addiction, Food poisoning, Type 2 diabetes, Cardiovascular diseases, Key Words: Video assisted teaching, Health hazards, Junk food, adolescent. ABOUT AUTHORS:

Author, Mr. Manoj. V. S. is a Ph.D. Scholar at Himalayan University, Itanagar, and Arunachal Pradesh, India.

Author, Dr. Santhi Appavu is research guide, Himalayan University, Itanagar, Arunachal Pradesh, India. She has presented papers in various national and international conferences.

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INTRODUCTION Junk foods are processed foods consisting of high calories, but that is considered only as a broad umbrella. These foods are prepared in a way that they look appealing and are enjoyable so you are chemically programmed to ask for more. According to Dr. Sunali Sharma, Dietician & Nutritionist, Amandeep Hospital, "Commercial products including but not limited to salted snack foods, gum, candy, sugary, desserts, fried fast food, and sweetened carbonated beverages that have little or no nutritional value but are high in calories, salt, and fats may be considered junk foods. Though not all fast foods are junk foods, but a great number of them are. For instance, a salad may be fast food, but is definitely not junk food. Some foods like burgers, pizzas, and tacos may alternate between junk and healthy categories depending on the ingredients, calories and process of manufacturing".

MEANING Junk food is a pejorative term for food containing a large number of calories from sugar or fat with little dietary fiber, protein, vitamins or minerals. The term can also refer to high protein food like meat prepared with saturated fat. The term HFSS foods (high in fat, salt and sugar) are used synonymously. DEFINITION Junk food is defined as "those commercial products, including candy, bakery goods, ice cream, salty snacks, and soft drinks, which have little or no nutritional value but do have plenty of calories, salt, and fats. While not all fact foods are junk foods, most are. Fast foods are ready-to-eat foods served promptly after ordering. Some fast foods are high in calories and low in nutritional value, while other fast foods, such as salads, may be low in calories and high in nutritional value. "Junk foods have empty calories, i.e. the energy content is not complemented with proteins and lipids required for a nutritious diet. Fast Food and Junk Food: Is There any Difference Fast food and junk food aren't interchangeable terms and using them as such confuses people who want to eat healthy. Not all fast food is bad for you, and some junk food isn't really 'fast' as well.

Fast food is a type of food you get from a restaurant designed to deliver the order in the quickest possible way.

Junk food is food with extremely low nutritional value, sometimes called rich in 'empty calories'. These definitions make it perfectly clear that fast food can be both healthy and unhealthy. Junk food, on the other hand, is decidedly not good for you. Please bear in mind that some fast food places can serve junk food. The 'Junk' component of the term refers to the nutritional value of a product. For example, fries (and almost anything deep-fried and processed) can be categorized as junk food. The amount of saturated fats in these products significantly outweighs the amount of essential nutrients. Therefore, they become 'empty' from the nutritional point of view. Fast food is defined as quick, convenient food that is easily accessible, requires little preparation, and is inexpensive. Typically, it is purchased from a fast food restaurant chain by placing an order at a counter or drive-through. Junk food is also defined as quick, convenient, assessable, and cheap. But such foods consist mainly of what is termed empty calories because the nutritional content is poor. They can be purchased from just about anywhere food and / or other items are sold. Street food too is generally quick, convenient, and inexpensive. It is readily obtained from a cart or truck parked on a street, or from temporary stands at fairs and marketplaces. Quite often, there are strong cultural ties. List of Junk Foods

Sugars, Refined foods, like sugar and plain flour (Maida) based items including white bread and most packaged goods, like Twinkies and sugar donuts, etc. (Sugar Substitutes). Our body eventually turns

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sugars into fat. If you consume just 3 tsp of sugar daily, imagine how much sugar you would have consumed by the time you are 50 years of age, it will be about 275 kg! About 5 time your weight!!

Fats & Hydrogenated oils: They are found in cookies, chips, candy bars, fried foods, muffins, bologna, etc. etc. Many snacks, such as potato chips, cheeseburgers and fries, have high levels of fat, sugar or salt – ingredients that are usually best limited to a small portion of your diet. The saturated fat mainly comes from animal products. Remember there is nothing that is useful for our body in foods with hydrogenated or trans-fat. The excessive fats stick to our arteries and cause the blockages leading to heart disease and strokes. They can also aid to cancer, arthritis, PMS and sexual dysfunction. Some fats like Omega-3 fatty acids are good for our bodies.

Salt: Excessive salt is not good for our body (Daily Salt Recommendation). However, sodium in moderate amount, along with potassium, maintains the water balance in our body. But too much sodium can cause high blood pressure. Pretzels, chips and many canned food items contain excessive salt. (High sodium food list)

Below is a detailed list of junk foods:

Fast food: Fish & Chips, Pizza, Burger, Fried chicken, Sausages, Noodles, Pasta, Noodles, etc.

Snacks &, Desserts: Hot-dogs, Donuts, Potato chips, French fries, Crisps, Popcorn, Sweets, Biscuits, Ice

cream, Tacos, Potato wedges, Pancakes, Biscuits, Cookies, etc.

French Fries: Potato Chips and other deep fired snacks are sources of cholesterol, Trans fats, and salt that work towards clogging the arteries. French fries are full of fat. So, when you eat a large serving of 220 g, you are exceeding the safe limit for trans fats.

In fried potato chips 50-60 % of calories come from fats.

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A packet of Maggi: noodles have around 3 g of salt, whereas the recommended salt intake is 6 g daily. Maggi has a lot of empty calories, with 70% of it being just carbohydrates.

White pasta is full of cream, instead, you should eat pasta I tomato sauce.

Carbonated Beverages contain a very high concentration of sugar: Their sugar- free or zero varieties

contain sweeteners like aspartame that are harmful if consumed over a period.

Burgers are the worst junk foods: They contain everything we shouldn't eat. They contain sauces high

in sugar and sodium, fried patties loaded with trans-fats, cheese containing high amount of dairy fat and mayonnaise with preservatives and egg yolks. Vegetarian burgers contain 35% calories, while non-vegetarian burgers 47% calories that come from fats.

Ice Creams: Creamier ice creams are the worst junk foods. A single serving of most ice creams can

contain more than 15 g of fat and high amounts of sugar, increasing waistline.

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Pizzas are relatively safe as they had low levels of salt and fats: But, those packed with cheese were in

the danger zone.

Drinks & Soft drinks containing sugar: Coke, Pepsi, Fanta, Dr. Pepper, Sprite, Lemonade, Hot

chocolate, Milkshake

Cakes: Creamy cakes contain a highly processed, uncooked form of carbohydrate. This kind of white

bread has a high glycemic index which in combination with the high amount of sugar ensures that the blood sugar levels are boosted instantly.

Sugary Cereals: Most of the popular brands of so called healthy cereals coated with sugar, like fruit

loops that contains a high concentration of synthetic sugar, are actually not healthy.

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Indian Junk Foods: Many Indian foods are eaten without knowing their harmful effects. The restaurants in India serve dishes loaded with ghee, oil or vanaspati (trans-fat). Wedding dinners serve the worst foods.

1. Poories, Parathas, Kulcha, Bhature, etc. are deep fried breads, which are junk. 2. Snacks Kachori, Kofta, Bonda, Tikki-chole, Pakora, Bhujia, Potato Chips, Bikaner Namkeen, AlooBhujia,

PaniPuri, etc. all are in junk food category. Note that the thinner the Bikaner Namkeen or bhujia (haldiram foods nutrition), the unhealthier it is. You can eat roasted potato chips or fingers, baked samosa & kachori, instead of deep frying them.

3. Korma, Biryani and Kabuli are high in fat. 4. Indian sweets and desserts that the not good: Jalebi, Ladoo, Halwa, Ghewar, Gulab Jamun, Imriti,

Malpua, and similar.

5. Deep fried pappadums are high in calories. Eat roasted papad instead. 6. Companies tend to sell their products by not disclosing crucial nutritional information and claiming

that they are healthy. For example, top Ramen instant noodles, Haldiram Aloo Bhujia, Lay's American style cream and Onion and Bingo Oyepudina chips available in India claim to be trans-fat free. But actually a test revealed that a packet of Top Ramen noodles contains 0.6 g of trans fat, while it is 2.5 g in 100 g of Haldiram's Aloo Bhujia.

7. You never know what the Halwaiis (Sweet shops) and Chaat shops are using in their products when you buy sweets and namkeens by weight from them.

8. New Junk Foods in India, Burgers, Sugary cereals, Creamier ice creams, Creamy cakes, carbonated beverages.

Unhealthy Indian Food Staples that need to be Replaced Right Now

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Eating healthy is often hastily associated with just weight loss. However, even if you are not overweight, it always helps to cut down on unhealthy foods. The various benefits of eating well include better mental health, stronger immunity, and improved sex drive, and excellent digestion among other things. That said, it's not always easy to find healthy substitutes for the staples we have in our diet, particularly rice and potatoes. And to imagine replacing that evening samosa with a salad leaves most of us with a giant lump in our throats. Luckily, one doesn’t' have to go always take such extreme measures. "What we eat should be whole, minimally processed, nutritious food – food that is in many cases as close to its natural form as possible. Frozen fruit yoghurt, for instance is much better than ice cream because it has lower sugar content and zero trans fats along with the benefits of fresh fruit," says Lathitha Subramanyam. Also, it won't cause great heartache to replace the butter naan with tandoori roti. "Then there are other not-so-obvious choices to be made like picking shrimp over red meat. Packed with protein, shrimp also has healthy fats, which help prevent heart diseases and bring down stress induced inflammation, says" Dr. Shikha Sharma, founder of drshikha' snutrihealth.com Here's a list of small (and non-heartbreaking) changes you can make to your daily diet to keep your body fit. Eat: Dhokla Not: Samosa (2 pieces)

DHOKLA vs. SAMOSA Calories: 136 Calories: 308 Carbs: 18 gm Carbs: 32gm Protein: 9 gm Protein: 5 gm Fat: 10 gm Fat: 18 gm "Two pieces of dhokla instead of a fatty samosa will cut your calories in half without leaving your overstuffed," says Dr.Sharma. It's tasty, light and way more healthy than samosa or kachori. FYI the latter ranks pretty high on our list of unhealthy breakfast items. Eat: Idli… Not: Vada

IDII vs. VADA Calories: 50 Calories: 350 Carbs: 25 gm Carbs: 60 gm Fats: 2 gm Fats: 8 gm "The vada is significantly higher in protein value", says Dr. Sharma. But it's also a lot heavier than a fluffy idli." Just because you’re opting for a lighter snack, doesn't mean you consume triple the amount you generally would.

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Eat: Rasgulla Not: Sooji Ka Halwa

Rasgulla vs Sooji Ka Halwa Calories: 100 Calories: 450 Fat: 4 gm Fat: 25gm Carbs: 48 gm Carbs: 80 gm Eat: Tandoori Chicken… Not: Butter chicken TNNDOORI CHICKEN vs. BUTTER CHICKEN Calories: 23 Calories: 450 Fat: 7 gm Fat: 30 gm "Though your protein and carb intake stays the same (30gm and 10gm respectively), you're doing away with a fair amount of fat intake", says Dr. Sharam. This makes Tandoori chicken is an ideal meal for those looking to gain muscle weight. Eat: Roasted Makhana… Not: Potato Chips (100 gm)

MAAKHANA vs. POTATO CHIPS Calories: 360 Calories: 535 Fat: 0 gm Fat: 36 gm Sodium: 0 mg Sodium: 525 mg Eat: Idli Sambar … Not :Aloo Puri

IDLISAMBAR vs. ALOO PURI Protein: 8 gm Protein: 4 gm Fats: 2 gm Fats: 10 gm

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Calories: 70 Calories: 250 Eat Cauli Rice Biryani… Not: White Rice Biryani

CAULI RICE BIRYANI vs. WHITE RICE BIRYANI Carbs: 9 gm Carbs : 22 gm Fibre: 4 gm Fibre: 2 gm Glycemic Index: 15 Glycemic Index: 55 Calories: 100 Calories: 161

Eat: Vegetable Pulao… Not: Paneer Kathi Rolls Vegetable Pulaovs Paneer Kathi Rolls Calories: 230 Calories: 570 Fat: 7.6 gm Fat: 40 gm Eat: Tandoor Ki Roti… Not: Butter Naan (1 piece)

TANDOOR KI ROTI BUTTER NANA

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Calories: 100 Calories: 235 Fat: 1 gm Fat: 10 gm Health Hazards Caused by Consumption of junk food

1. Obesity: This can be the worst health hazard that junk food can cause to a human being. As a result of the disease, the body adds excessive amount of fat which can make the body extremely fat the weighty. Usually this disease victimized children in the age group of 5-15 years.

2. Depression: Due to excessive consumption of junk food, the body starts losing its balance and mental texture. As a result, the person starts suffering from depression which is usually termed as 'slow poison'. Treatment of depression is possible but it takes a lot of time to recover fully.

3. Headache: As junk food stuff does not have the right amount of nutritive elements in them, so the body does not get nutrition which leads to common health troubles including headache and nausea.

4. Increase in cholesterol: Cholesterol can cause terrible heart-related diseases. This is mainly caused by regular consumption of junk food. The heart ailments can be fatal at times & can cause sudden heart seizures, which can even lead to death.

5. Accumulation of Trans fat: As junk food is not processed in the right manner so it is usually loaded with Trans-fat which leads to growth of cholesterol in the body which is also known as low density lipoprotein. This can be harmful for the body as it may lead to heart-related ailments.

6. Addiction: Certain fast foods or junk foods contain ingredients that are extremely harmful for the body. These ingredients are tasty to the tongue so the people, especially children, get addicted to these kinds of foods. The parents, who suffer most, agree that getting rid of this addiction is quite difficult for children and at times, assistance of the psychiatrist is sought.

7. Food poisoning: As most of the junk food sellers do not maintain health and hygiene, so the people may get food poisoning easily. A disorder of the stomach is a common symptom of food poisoning. In worst cases, the infected people are required to be admitted to hospitals or nursing homes for proper care. It is true that many people have even lost their lives due to infectious poisoning.

8. Type 2 diabetes: This can be a grave health problem for regular consumers of junk foods. The body develops insulin resistance which can be ideal for the growth of type 2 diabetes. This disease is highly dangerous as recovery rate is considerably low in the world.

9. Cardiovascular diseases: As junk foods lack nutrition and are rich in adulterated materials, so cardiovascular diseases are very much on the cards. Cardiovascular diseases are directly related to heart problems and at times it can be fatal.

10. Chemical contamination: Most of the junk food items are packed in plastic wrappers which contain harmful coating of perfluoroalkyls. This often leaves a harmful effect on the stuff packed inside it.

CONCLUSION Fast food and fast food restaurants are often equated with junk food, although fast foods cannot be categorically described as junk food. Concerns about the negative health effects resulting from a junk food – heavy diet, especially obesity, have resulted in public health awareness campaigns, and restrictions on advertising and sale in several countries. REFERENCES

1. Mandeep Kaur. 2014. Effectiveness of Planned Teaching Programme On Knowledge Regarding Health of Junk Foods Among Adolescents. Published by American Journal of Social Science and Humanities, Volume 1, Page No. 110-114.

2. Merilyn J. Hockenberry, David Wilson. 2012. Wong's Essentials of Pediatric Nursing, 8th Edition. Published By Elsevier, Page No 1206-1265.

3. Parul Data. 2014. Pediatric Nursing, 3rd Edition. Published by Jaypee Brothers Medical Publishers (P) Ltd, Page No: 136

4. Phaomei Gaisinks, Gogoi Nirmali etal (2019).A study to assess the effectiveness of self-instructional modules on fast food and its hazards among adolescents in selected school, Guwahati ,Assam. SSROT International journal of medical science.6(7),33-37.

5. TK Indhrani. 2005. Nursing Manual of Nutrition and Therapeutic diet, published by JP Brothers, Page No. 138-139.

6. www.jamesclear.com/wp/why-humans-like-junk-food-steven-witherly.pdf Encyclopedia of Junk Food and Fast Food.