Many Australians have developed a penchant for junk food, often at the expense of their health. A 2023 report by the Commonwealth Scientific and Industrial Research Organisation (CSIRO) highlighted the alarming trend of excessive junk food consumption and inadequate vegetable intake in Australia.
Let’s explore the report’s findings and practical steps to reform your eating habits. Additionally, we’ll share 12 essential tips to help you transition to a healthier diet and reap the benefits of cutting out junk food.
Australians’ Diet in Decline: Too Much Junk Food, Not Enough Vegetables
CSIRO’s Healthy Diet Score report reveals a concerning reality: Australians are consuming far too much junk food and failing to meet their recommended daily vegetable intake as per the Australian Dietary Guidelines. The study polled the eating habits of 235,268 adults Australia-wide from May 2015 to July 2023. CSIRO also encourages the public to assess their habits by logging on to https://www.totalwellbeingdiet.com/au/. The study highlights some key findings.
The Score
The respondents’ average diet score yielded 55 points out of 100; the original estimate was 56 in 2015 but dropped to 53 in 2023. If you highlight by age, the diet score of 18-50-year-olds tallied at 53 against 60 for over-70s. Women’s diet scores overall were judged slightly higher than men – 56 versus 53.
High Junk Food Intake
Some observers may note the CSIRO report as a serious indictment of junk food products. The data estimated the average weekly servings of junk food at 28. That amount may even be higher for people working in certain industries. For example, people in the beauty-fashion sector are guilty of eating the most – at 48.4 servings a week, followed by construction workers (43.7 servings) and buying/purchasing staff (40 servings). On the other hand, research staff ate the least, at 22.9 servings.
When categorised by consumption per product class, the study pinned alcohol, cakes and biscuits, chocolate and confectionery, and takeaways as the most consumed junk food items. As far as reconciling that data with diet compliance in the Australian Dietary Guidelines, the respondents only rated 38/100 for dairy/alternative products and 20/100 when it came to avoiding junk food.
Vegetable Deficiency
The study noted the average score for consuming vegetables at 58/100. Only four of ten adults confirmed always eating at least three pieces of veggies at their main meal, with percentages dropping from 47 per cent in 2016 to 35 per cent in 2023. When broken down by age group, this translated to rising numbers from 38.9 per cent of 18-30-year-olds to 54 percent of people over 71 years old.
Health Implications
The excessive consumption of junk food and the lack of vegetables in the diet have far-reaching health consequences. These include obesity, heart disease, diabetes, and a host of other diet-related health issues.
Sustainable Eating for a Healthier Lifestyle
Reforming your eating habits is not just about dieting; it’s about making sustainable lifestyle changes that promote overall well-being. The following is how you can get started.
Self-Awareness
Recognise your current eating habits, including when, where, and why you turn to junk food.
Set Realistic Goals
Start small. Set achievable goals for gradually reducing junk food consumption and increasing vegetable intake.
Plan Your Meals
Prepare a weekly meal plan that includes a variety of vegetables and whole food items. This can help you assemble a suitable budget and which stores can offer a good deal for your ingredients. Given the CSIRO recognising the inadequacy of vegetable content in the eating plan, this may be your chance to increase your vegetable stock.
Stock Up on Healthy Options
Replace junk food in your pantry and fridge with healthier alternatives such as fresh fruit and vegetables, whole grains, and lean proteins.
Mindful Eating
Pay attention to what you eat. Eating mindfully can help you savour your food, recognise hunger cues, and avoid overeating.
Portion Control
Be mindful of portion sizes. Use smaller plates to avoid overloading your plate with junk food.
Cook at Home
Homemade meals give you control over ingredients and cooking methods. The ingredients you bought with your budget may give you ideas to build nutritious recipes.
Hydration
You must drink hefty amounts of water to keep the body in top function for the day. Sometimes, thirst is mistaken for hunger. If you have been gorging on junk food, especially those with considerable amounts of salt or sugar, frequent hydration may induce your body to shed them through body wastes.
Limit Sugary Beverages
Reduce your consumption of sugary drinks and opt for water, herbal tea, or homemade smoothies.
Practice Moderation
It’s okay to enjoy junk food occasionally, but moderation is key. Reserve them for special occasions.
Support from Loved Ones
Your family and friends are ready sources of support if you are really transitioning away from eating junk food. They can offer encouragement and accountability.
Educate Yourself
Learn about the nutritional value of food by analysing each packaged product’s ingredients list and nutritional labels at the back. The nutritional labelling, in particular, states specific item amounts per serving such as fat, sodium, carbs, and calories – and how many servings are there. A single 28-gram serving of Red Rock Deli’s Lime and Black Pepper Potato Chips has, among others, 577kJ of energy, 2.1 grams of protein, and 6.7g of fat. That product has enough chips for 5.9 servings.
Benefits of Cutting Out Junk Food
Transitioning away from junk food offers a multitude of benefits that extend beyond just weight loss. Below are some compelling reasons to ditch the junk.
Improved Health
Reducing junk food intake lowers the risk of chronic diseases like obesity, diabetes, and heart disease. This is especially true when you eliminate sodium-heavy food items, like instant noodles, as excessive sodium can increase blood pressure.
Increased Energy
A diet rich in whole foods and vegetables provides sustained energy throughout the day.
Improved Mood
A positive mood and mental well-being is possible when junk food is replaced by more healthier options. Nutrition Australia, in particular, states that healthy food such as salmon and walnuts contain omega-3 to reduce the risk of depression.
Better Digestion
Whole foods and fibre from vegetables promote healthy digestion and also allow for easier detoxing.
Stronger Immunity
A balanced diet supports a robust immune system, helping you fend off illnesses.
Enhanced Skin Health
A diet high in junk food can lead to skin issues. Opting for nutrient-dense foods can result in clearer, healthier skin; the team at Taste.com.au listed examples to aid in skincare such as kiwifruit, kale, and avocados.
Longevity
Some experts claim a healthier diet is associated with a longer and more fulfilling life. This can be complemented with lifestyle changes such as exercise and eliminating vices such as alcohol and smoking.
Conclusion
The CSIRO report serves as a stark reminder that excessive junk food consumption and insufficient vegetable intake are prevalent issues in Australia. However, it’s never too late to reform your eating habits and make positive changes for your health.
By following the practical steps outlined above and incorporating the 12 essential tips into your daily life, you can take meaningful steps toward a healthier, more balanced diet. The benefits of eliminating junk food from your diet extend beyond physical health, impacting your overall well-being and longevity.
The journey to healthier eating is not about perfection but progress. Every step you take towards reducing junk food and embracing a diet rich in vegetables and whole foods is a step towards a healthier and happier you.
DISCLAIMER: This article is for informational purposes only and does not constitute official health and wellness advice. QUICKLE has no working relationships with any government research agency or any food manufacturer. Please consult your GP and a nutrition and dietetics practitioner.
