Junk food
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Is it all junk? By Toni Jordan
Many of us love junk food even though we know it's not good for us, but what exactly is wrong with it and are some junk foods better than others?
This article first appeared ub Ride On Febuary-March 2006 issue.
You’re doing your best. You cycle to work every day and put in some serious kilometres at the weekend. But nobody’s perfect. You’re burning up lots of kilojoules; so what if you slip up and find yourself hoeing into a hamburger, chomping on chips or scoffing fried chicken?
The biggest problem is that junk food has far too many kilojoules and far too little nutritional value. Even if you are riding enough to keep down your weight, you still can’t get away with scoffing rubbish. Junk food is:
- low in fibre, increasing your risk of cardiovascular and bowel disease
- low in essential nutrients, depriving your hard-working body of the vitamins and minerals it needs to function, and<
- high in salt, which can lead to high blood pressure But there are ways to limit the damage. Let’s take a closer look at some of the usual suspects.
Fried chicken
Why it’s bad
High in kilojoules, because it’s deep-fried. (The type of oil does make a difference: check out the National Heart Foundation leaflet ‘Tips on chips’ at www.eatwelltas.com.au/PDFs/tipsonchips.pdf.) Usually too much salt.
On the other hand
Useful amount of protein, which is essential, among other things, for repairing muscles.
Make it better
Go for barbequed chicken instead. If your willpower is strong, take the skin off. Steer away from nuggets or anything processed (you don’t know what’s in them). Choose a half serve of chips, or, better still, no chips at all. A corn cob and serve of coleslaw elevates this meal to just acceptable.
Pizza
Why it’s bad
Lots of fat, heaps of salt and a big temptation to eat too much.
On the other hand
Cheese is a good source of calcium. Concentrated tomato sauce provides lycopene, which can reduce the risk of prostate cancer.
Make it better
Steer clear of toppings like salami. Include veggies like capsicum, onion and mushrooms. It is easy to overeat, so choose a thin crust with no cheese inside it. Combine with a large salad, and you’re doing well. Choose a wholemeal crust – even better.
Hamburgers
Why it’s bad
Can be high in fat and have way too many kilojoules for a normal meal.
On the other hand
Useful source of protein, iron and zinc.
Make it better
Try a wholemeal bun, extra salad and go light on the sauces. Certainly no bacon, cheese or egg – this is a big meal already. Try ordering the burger first, then eat it and then go back for a small chips if you really need them. Odds are you won’t. The burger bars know this, that’s why it’s cheaper to buy the burger and chips together.
How often is too often?
How much junk can you eat then? It depends how many adjustments you’re prepared to make. If you like a traditional burger, soft drink and fries, stick to once a week or less. If you’re prepared to have the modified meals discussed above, you can indulge twice a week.
General rules for choosing well when eating junk food:
- Choose the smallest size available.
- Grilled or barbequed is better than fried.
- Have water instead of a soft drink.
- Don’t assume a salad will have fewer kilojoules than a burger. Often they don’t, and what they lack in fat they make up for in sugar.
- Tailor your order: “Halve the mayo, halve the tomato sauce and no salt on the chips, please!”
- Eat slowly, and give yourself a chance to feel full.