Junk Food

[Insert name and organisation]

On behalf of the LiveLighter team: Heart Foundation and Cancer Council WA

 Summary
▲ What foods should we be eating?
▲ What is junk food?
▲ What is the issue with junk food?
▲ What is a serve of junk food?
▲ Is healthy eating really more expensive?
▲ Healthy vs. unhealthy meal comparisons
▲ Tips
▲ Junk food resources
Background information
What should we be eating?
 What is junk food?

▲ High energy nutrient poor foods that are

not needed for good health
▲ Should only be consumed occasionally

and in small amounts

▲ Examples include hot chips, pies,

chocolate, cakes, biscuits etc

What’s the issue with junk food?

▲ Increases the risk of

overweight and
obesity, bringing heart
disease, type 2
diabetes and cancer
closer
What’s the issue with junk food?
▲ 95% of Australians are eating too much
junk food
▲ 35% of an adult’s (and 41% of a child’s)
energy intake comes from junk food
▲ 28% of the average household food
budget is spent of fast food and eating out
What’s the issue with junk food?

▲ Too convenient
▲ Too tasty
▲ Available everywhere
▲ Heavily promoted
▲ So commonly consumed we often don’t
notice when we eat it
What’s a serve of junk food?

2x 1x

𝟏
x 6x
𝟐

1 x small
1x
piece (30g)
What’s a serve of junk food?
𝟏 𝟏
serve x
𝟏𝟎 𝟑
1 x small

𝟏 𝟏
x x
𝟑 𝟑
Is eating healthy really more
expensive?
Is eating healthy really more
expensive?
 Healthy vs. unhealthy

▲ Nutrition vs value for money?

Let’s have a closer look..

 Healthy vs. unhealthy

Homemade Takeaway
 Healthy vs. unhealthy
In one serve Energy Total Saturated Veg $
fat fat serves
Healthy
option:
Homemade
1968 kJ 11.8 g 3g 2½ $3.65
Burger

Junk option:
Large take 3803 kJ 54.9 g 15.7 g <½ $7.50
away burger
Which of these options would be
more filling?
What should I drink?
 Tips to avoid the junk food trap
▲ Plan ahead
▲ Bring healthy food from home
▲ Carry a piece of fruit or nuts in your bag
▲ Carry a water bottle with you
▲ Avoid highly processed packaged food
▲ Write a shopping list and stick to it!
▲ Do a big cook-up and freeze individual
portions for a quick meal
 Conclusion
▲ Eating junk foods can cause weight gain and
replace healthier foods in the diet
▲ For most people there is no room for junk
food
▲ Focus on the 5 essential food groups for
good health
▲ Opt for water as your beverage of choice
▲ Make homemade versions of typical
takeaway foods (e.g. healthy pizza or burger)
How to get more information?
▲ Visit the LiveLighter junk food page:
https://livelighter.com.au/The-Facts/About-Junk-Food
▲ Email: info@livelighter.com.au

▲ Other helpful websites

▲ Australian Dietary Guidelines

https://www.nhmrc.gov.au/guidelines-publications/n55
▲ World Health Organisation

http://www.who.int/nutrition/publications/nutrient/en/
▲ Eat for Health https://www.eatforhealth.gov.au/food-

essentials/discretionary-food-and-drink-choices
 Junk food resources

https://livelighter.com.au/The-Facts/About-Junk-Food