What nutritional inadequacies result from excessive junk food consumption?

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I read your query and can understand your concern.

Today's generation is getting more obese as compared to the old generation due to massive lifestyle changes, which are more of a sedentary lifestyle. The food choice is now made based on its preservative, sugar, or salt content. Consuming high carbohydrates leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and it leads to obesity due to metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS (polycystic ovarian syndrome). The cooking method and food handling also worsen it, and bioavailability goes down.

It is a problem for young children since it might cause diabetes or high cholesterol. First, determine his body mass index, which will help you comprehend his obesity stage. Our present weight is determined by our current food and activity levels, which are 70 % diet and 30 % exercise. More information, such as height, weight, age, and medical history, is required for a specific diet plan, but I can provide you with a brief recommendation.

Things to avoid:

1. Sodas and sweet drinks like aerated drinks and tetra-pack fruit juices are to be avoided in the diet because they are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver disease, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and high in glycemic index. This combination can result in high blood sugar levels.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, and sugar

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels, leading to weight gain.

7. Fruits such as bananas, mudapples, mangoes, dates, and raisins have a high glycemic index and load, hence they should be avoided.

8. Starchy vegetables need to be avoided, like potatoes, yam, colocasia, beetroot, squash, squash, corn, sweet potatoes, etc. Starchy vegetables, like potatoes, yam, colocasia, beetroot, squash, corn, sweet potatoes, etc., need to be avoided.

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies that have a very high salt content, and use a salt substitute).

Instead, do the following:

1. Balanced carbohydrate intake throughout the day.

2. Do not skip meals. Try not to let more than four to five hours go by between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is very important. Go for at least 20 minutes of walking daily.

Foods to include:

1. High-fiber carbohydrate foods include whole grain bread, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts, and fresh vegetables like broccoli, cauliflower, carrots, apples, and pear.

2. Emphasize lean protein foods at 15 % to 20 % of total calories. Try to include protein with most meals and snacks.

3. Include more dal, legumes, chicken, fish, and low-fat dairy products.

4. Consume about 25 % to 30% of calories as fat, emphasizing low-saturated-fat foods and increased monounsaturated and omega-3 fatty acid food choices.

5. Monounsaturated fat-containing food choices include avocados, olive oils, olives, and nuts such as almonds.

I hope this information will help you.

Thank you.