What is junk food?

'Junk foods' are also known as discretionary or ultra-processed foods. They are often are low in nutrients, such as fibre, vitamins and minerals. Junk food tends to be high in:

• kilojoules (energy)
• salts
• sugars
• fats

To maintain healthy eating habits, try not to eat too much junk or discretionary food products.

Some examples of junk food include:

• cakes and biscuits
• fast foods (such as hot chips, burgers and pizzas)
• chocolate, sweets and lollies
• processed meat (such as bacon, ham, devon, salami)
• snacks (such as chips, crisps, muesli bars, cake bars)
• sugary drinks (such as sports, energy and soft drinks)
• alcoholic drinks

If your diet is high in fats, salt and sugar you might miss out on getting some essential nutrients. Your chance of obesity and other chronic (long-term) health conditions may increase.

These conditions include:

• cardiovascular disease
• type 2 diabetes
• non-alcoholic fatty liver disease
• some cancers

How do I know if a food product is a junk food?

A lot of the foods you eat have been changed from the original state. A food might be heated, canned or salted. This change doesn't mean it's now junk food. Frozen and canned vegetables have been processed but are still nutritious and healthy.

Look out for products containing colours, flavours and emulsifiers when checking if a product is an ultra-processed food.

How do I make healthy food choices?

To make healthy food choices you need to know what your food contains. Reading the nutrition information on the back of the package will help you understand the nutritional value.

Food labels tell you the amount of each nutrient in 100 grams of the product, such as:

• energy (shown as calories or kilojoules)
• protein
• fat
• carbohydrate
• sugars
• fibre
• sodium (salt)

Products with high levels of fat, salt or sugar are less healthy. When choosing a healthy food look for:

• saturated fat levels below 3g in each 100 grams
• total fat levels below 10g in each 100 grams
• sodium levels below 400mg in each 100 grams
• less than 15g of added sugar per 100 grams

The food labels also tell you the recommended serving size.

Health claims on food

Health claims such as 'low in fat' or 'sugar free' can be misleading. A product advertised as 'light' or 'lite' may only be telling a product is light in colour or flavour. It can still be 'full-fat'— make sure you read the nutrition information panel to check the fat content.

'Sugar free' or 'no added sugar' is another common product claim. This means that a product has no added sucrose or sugar but can still contain other kinds of sugar. The product may also contain salt or fat and may be high in kilojoules, so even sugar free products can be junk foods.

Note also that products known as 'health foods' such as some fruit juices and muesli bars can actually be junk food if they contain high levels of sugar, salt or fat. give some context on a healthy snack eg < 400 kj per serve

If you are unsure about a packaging claim, check the nutrition information panel.

What is the Health Star Rating system?

The Health Star Rating system is one tool to help you know how healthy a food product is. It's a quick and easy way to compare similar packaged foods.

Packaged foods are rated between half a star and 5 stars, based on how healthy they are. These ratings are found on the front of packaged items.

The rating system is very general and might not show the true nutritional value of every packaged product.

The Health Star Rating system is only used on packaged products sold in shops. It's not used on unpackaged foods or things like fresh unpackaged fruit and vegetables.

How can I help my children grow up with heathy eating habits?

As a parent of a young child you are in control of what food is given to your child. You can encourage healthy eating habits by:

• planning regular mealtimes
• not using food as a bride or reward
• offering healthy snacks
• being a role model

It's best to avoid calling food 'good' or bad' as it can lead to negative feelings about food and unhealthy eating habits.

Discretionary and Ultra-processed foods for children should be limited. Remember that the ingredients are listed from largest to smallest by weight when reading food labels.

If the first 3 ingredients include sugar, saturated fat or salt the product might not be a healthy choice for your child.

Sometimes food companies often use different names for added salt, sugar and fat. Click here to find out more.

Do not give young children hard food such as lollies, popcorn and chips as they can choke.

Can I include a small amount of junk food in a healthy diet?

Yes, the Australian Dietary Guidelines say that a small amount of ultra-processed foods can be included in a healthy, balanced diet.

This means you should only have junk food occasionally and in small amounts. In general, most Australians eat too much junk food and should eat less of it, less often.

You can still enjoy some treats as part of a healthy and active lifestyle. Click here for more tips on staying active.

When thinking about how much junk food you eat, remember that everybody is different. You will need to eat less than the average person if you are:

• shorter or smaller than average
• exercise less than average
• trying to lose weight

Check the Australian Dietary Guidelines for more information about understanding your food and drink intake.

How can I reduce the amount of junk food I eat?

You can eat less junk food without giving up on all your favourite foods.

Here are some tips on how to create healthy eating habits:

• Plan your meals and snacks— this helps you track what you eat, keep to a budget and makes shopping easier.
• Check the nutritional information panel on the back of the packet — a healthy snack has less than 600kJ per serving.
• Choose wholefood options such as wholemeal and wholegrain carbohydrates like pasta, bread and flour.
• Choose fresh fruit for dessert.
• Watch out for advertising claims —'no added sugar', 'reduced in fat' — is it too good to be true?
• Use the Health Star Rating system to compared packaged items.

Why is junk food so appealing?

You might feel like feel like you enjoy junk food because it tastes so good. However, your brain naturally encourages you to seek pleasurable experiences, including eating tasty food. This is known as the 'reward' system.

As you eat tasty food (including junk food) your brain's reward system is switched on. Your brain then releases a chemical called dopamine. This floods the brain with pleasure and so the brain creates more receptors for dopamine in response.

In the same way that people with a drug or alcohol addiction require a bigger dose over time, you might crave certain foods. Especially ultra-processed food with lots of fat, salt or sugar.

Does eating junk food cause health complications?

Eating too much junk food can have a negative effect on your general health and wellbeing. It can also reduce your ability to be active.

Short-term effects of junk foods

As well as causing you to gain weight, the other short-term effects of eating junk food include:

• increased stress levels
• fatigue (feeling tired) and decreased energy levels
• difficulty sleeping
• concentration difficulties
• feeling down
• tooth decay

Long-term effects of junk foods

In the long-term, eating a lot of junk food can lead to:

• type 2 diabetes
• heart-related problems (such as cardiovascular disease, high blood pressure and cholesterol)
• overweight and obesity
• osteoporosis
• certain cancers
• depression
• eating disorders

These complications are all associated with a diet high in sugar, salt, trans- and saturated fats and with a lack of essential nutrients like fibre, vitamins and minerals.

Is it more expensive to eat healthily?

Eating healthily doesn't have to be expensive and you can save money if you cut down on junk food purchases.

Here are some tips to help you eat healthily on a budget:

• Plan ahead and make a list you can stick to in the supermarket.
• Shop smart — buy what's in season and what's on special.
• Use the fresh fruit and vegetables you have at home first.
• Meal preparation — wash and chop ingredients beforehand to save time.
• Only buy what you need.

Resources and support

For more information and support, you can visit the following websites:

• Heart Foundation provides information on healthy eating to protect your heart
• Nutrition Australia aims to 'inspire healthy eating' through information, education and consultation services.
• Rethink Sugary Drink highlight the amount of sugar in soft drinks
• Dietitians Australia teaches how diet and nutrition can improve your health and wellbeing — Call on 1800 812 942.
• The George Institute's FOODSWITCH website and app can help you find out what's in the packaged food you're looking to buy, as well as help you make healthier food choices.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.