What Are The Effects Of Eating Junk Food In Kids?

Image: MomJunction Design Team

Your child’s requests for pizza or burgers are getting beyond control, and you are worried about the negative effects of junk food on children’s health. Regular and long-term consumption of junk foods such as fries, burgers, and other unhealthy meals can contribute to various health problems, including obesity or cardiovascular diseases. As a parent, you need to understand how junk food affects children’s health to ensure you make better choices about your children’s diets. So, continue reading to learn more about junk meals, how they affect your child’s health, and some healthy alternatives to try.

A Major Concern Worldwide

These days, every locality and every mall has a junk food outlet, dishing out fries, pizzas, burgers, rolls, and what have you! It is a great concern worldwide that children in their growing years form the larger part of such outlet’s consumers.

The US National Health and Nutrition Examination Survey studied Fast Food Intake Among Children and Adolescents in the United States from 2015 to 2018. The graph presented below categorizes the daily calorie intake from junk food based on total and gender-specific consumption.

The data reveals that among adolescents aged 12-19, girls had a higher average daily calorie intake than boys, whereas no significant difference was found in children aged 2-11. Additionally, the percentage of calories from fast food consumption increased with age, with an average rate of 11.4% in children aged 2-11 and 16.7% in adolescents aged 12-19.

Calorie intake from fast food consumption among US children and teens

It is truly a challenge to keep your child away from less nutritious yet delicious junk food. The growing awareness of the ill effects of junk food is slower than the pace of the effect it has on your child.

Understanding all about junk food and how to replace it with healthy eating is something we are sure will help you be a better ‘food-police’ the next time.

Did you know?

“Healthy foods are advertised less than 3% of the time in comparison to their counterparts (6), ” directly affecting children’s food choices and preferences.

Let’s move it

Talking of junk food and fads, the former US First Lady Michelle Obama’s ‘Let’s Move!’ campaign has taken up a good cause to battle the bulge in kids. The US government has set up strict rules and guidelines in schools to provide healthy foods for kids instead of junk foods. By linking nutrition education with exercise, you can tackle diet issues and also help children develop healthy habits, thus ensuring their overall wellness.

What Substances Make Food ‘Junk’?

Junk food has negligible nutritional value and can lead to nutritional deficiencies, doing more harm than good. Take a closer look at the contents that are usually present in junk foods.

1. Toppings

Toppings are sauces, cream, cheese, or blobs of mayonnaise put on other foods to enhance the taste. These have high levels of salt, fat, and sugar and are unhealthy (1).

2. Processed contents

Junk food is more processed and has fewer natural nutrients. Heavily processed foods are chemically altered with artificial flavors, additives, or other unhealthy ingredients (2). It has very little fiber which gives energy.

Research finds

A study highlighted that children between three and five years of age who consumed more ultra-processed foods had poorer locomotor skillsⁱType of skills that enables children to move their body from one place and position to another, such as walking or climbing. than those who consumed less of these foods (7).

3. Fat

Hot dogs, burgers, and sandwiches have slabs of cheese, sauces, and spreads, such as mayonnaise, which contain excessive unhealthy fat and calories without much nutritional value. Most oils used in preparing junk food, including fries, are also very processed. Children require healthy fats from unprocessed sources, such as salmon, extra virgin olive oil, or avocadoes as healthy fats are essential for optimal physical growth and brain development (3).

4. Added sugar

Image: IStock

The quantities of added sugar in junk food and beverages are alarmingly higher than any other sweet food that we usually consume. The added food colors in the sodas and colas (4).

Did you know?

Beverages are a leading category source of added sugar in children’s diets, wherein they make up about 47% of all added sugar (8).

Top Ten Effects Of Junk Food On Children

According to the National Health and Nutrition Examination Survey 2017-2020, the prevalence of obesity in children and adolescents in the US was 19.7%. Childhood obesity and diets high in ultra-processed foods can affect long-term health consequences, including malnutrition.

Here are the top ten reasons how junk food affects children and why you should ensure your child stays away from junk food (5):

1. Increased blood pressure

The sodium in the salt may pose risks of high blood pressure which may lead to a weak circulatory system.

2. Fatigue

Your child probably gets a feeling of fullness in the tummy while consuming junk food since it lacks carbohydrates and proteins which are imperative to feel energetic. A tired and lethargic child may make it difficult for your child to engage in physical activity or perform daily tasks.

3. Less emotional quotient

Hormonal imbalance is a major change experienced in the growing years of 6-12. Junk would cause problems with hormonal balance leading to mood swings and behavioral changes. Depression is one of the common side effects of junk food in children.

4. Kidney disease

High sodium in food leads to water retention (edema) in the body and causes problems with kidney function. Edema is one of the signs of a dysfunctional kidney.

5. Diabetes

Colas, sodas, and beverages contain high amounts of sugar. The high sugar content may increase the risk of malfunction of insulin secretion and may result in type 2 diabetes during childhood or at a later age.

6. Obesity

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The fat used for flavoring and seasoning in junk food accumulates in the body and may lead to low energy levels. Low energy levels lead to a lack of physical activity, resulting in obesity and an increased risk of heart ailments. Children may also face issues with self-esteem due to increased weight gain.

7. Digestive disorder

The base of the junk food is more processed and has less natural nutrients. It has very little fiber which can increase the probability of constipation and digestive issues. This, in turn, may increase the risk of intestinal disorder or colon cancer at a later age of life.

8. Bone and teeth deformities

Your growing child needs all the core nutrients required for good bone and dental growth. Junk food leads to excess weight on thighs and hips which may make one more prone to an early onset of osteoporosisⁱA condition that causes the weakening of bones due to decreased bone mass and mineral density. . High sugar content in junk food may lead to tooth decay in the permanent teeth.

9. Heart disease

Slabs of cheese are the main ingredient in junk food. High-fat increases cholesterol levels and the cholesterol may deposit itself in the blood vessels of the heart. High cholesterol is the root cause of heart diseases and makes one more prone to experience a stroke at a later age.

10. Slow brain functions

Pre-teens have to be in the race to prove better. Junk food lacks the essential nutrients that provide alertness to the brain and improves cognitive functions. Teens may face issues with concentration, lower retention capabilities, and reduced learning abilities.

Tips To Create A Healthy Food Environment At Home

Here are a few tips that may help improve your child’s diet and overall health.

• Teach your children why healthy food matters and explain how it helps them grow strong and feel good.
• Get them excited about meals by having them help you plan and cook. They are more likely to eat food they’ve helped prepare.
• Keep your fridge stocked with nutritious snacks, and avoid buying chips, candy, and sugary drinks.
• Children learn by watching, so make healthy food choices yourself during meals and snack time.
• Make physical activity fun by playing outside together, which can reduce time spent snacking indoors.

We Chip-In To Help You, Moms

Negligence in monitoring your kid’s food habits affects their growth in puberty. Lifestyle triggered ailments like breast cancer, osteoporosis, hypertension find their roots at a very early age via unhealthy eating.

It is our endeavor to help you be a better mom to your children. And to make that extra effort to cook up some nutritious food for your family, here are some yummy ideas:

We have food suggestions you can use to bring in newness to your children’s menu.

1. Grilled fish sticks

Image: Shutterstock

This snack provides fiber and goodness of omega 3 fatty acids together. Moreover, oats are used here which is better accepted by kids.

• Take a fish filet.
• Lightly season it with lemon and salt.
• Coat with wheat powder and roll it in oats.
• Grill or roast it.

2. Brown bread corn cups

Image: IStock

Packed with proteins, vitamins, and minerals, this is one of the most delicious and healthy snacks for kids and a perfect mid-evening treat as well.

• Take a couple of brown bread slices.
• Cut edges and put in the moulds.
• Prepare a filling of boiled sweet corn or paneer, diced red and green pepper, grated carrot, and pomegranate seeds.
• You may add cheese and potatoes.
• Mix with seasoning of pepper and salt
• Place it in the bread cups.
• Top it with grated cheese and bake it.

Variation: Lightly roast the bread and add the filling as a topping.

Infographic: Effects Of Junk Food On Children

A diet high in junk food can negatively impact a child’s health in the short and long term. Some immediate effects may include being tired or sluggish, while long-term consequences may include serious health issues. For more information on the potential negative effects of consuming a junk food diet, refer to the infographic provided.

Illustration: Momjunction Design Team

Illustration: What Are The Effects Of Eating Junk Food For Kids?

Image: Stable Diffusion/MomJunction Design Team

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Reviewer Author Editor Fact Checker

Dina TotosegisRD

Dina Totosegis is a registered dietitian specializing in pediatrics. She has graduated from McGill University with Bachelors in Physiology as well as Dietetics and Human Nutrition. She started working in wellness clinics and fitness clubs in Montreal, Canada, and Austin, US, helping individuals establish a healthy way of life through nutritious food, an active lifestyle, and a positive mindset.

Read full bio of Dina Totosegis

Sakshi MishraMSc

Sakshi holds a bachelor’s degree in Science and a master’s in Bioinformatics from Panjab University, India. She has worked on a research project, “In silico ligand designing exhibiting anti-diabetic activity derived from responsible phytochemicals of selected herbs.

Read full bio of Sakshi Mishra

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Shinta Liz SunnyM.Tech

Shinta is a biotechnologist who is highly intrigued by science and technology. She holds a master's degree in Biotechnology from Karunya Institute of Technology and Sciences and a PG Diploma in cellular and molecular diagnostics from Manipal University.

Read full bio of Shinta Liz Sunny