Junk foods and sugary drinks are high in saturated fat, sodium and sugar and do not provide essential nutrients that our bodies need for good health.
Junk foods include ultra-processed foods such as chips, chocolate, lollies, ice-cream, sugary cereals, pies, processed meats and fast foods. They also include sugar-sweetened drinks like soft drinks, fruit drinks with added sugars, sports drinks, energy drinks, cordials, sweetened waters and iced teas.
Junk food and sugary drinks contain high levels of energy (kilojoules), saturated fat, added sugars and sodium, and are low in nutrients such as vitamins and minerals. Eating and drinking too much junk food and sugary drinks can lead to excess weight gain. High body weight is a risk factor for 13 different cancers including cancer of the bowel, kidney, pancreas, oesophagus, endometrium, liver and breast (after menopause).
Researchers are still investigating how carrying excess body fat causes cancer. However, there are several likely reasons, including:
Junk food and sugary drinks are not core foods, which means they are not essential or a necessary part of a healthy diet. They should only be consumed occasionally and in small amounts.
Junk foods are not ‘core’ foods – this means they are not an essential or a necessary part of our diet and they are high in saturated fat and/or added sugars or salt. Eating these foods often leads to eating less of ‘core’ foods such as cancer protective fruit, vegetables and wholegrains needed for good health.
Sugary drinks are energy (kilojoule) dense, don't provide nutrients and can cause tooth decay. Like junk food, they are not an essential or necessary part of our diet. Drinking too much can add extra kilojoules to the diet which can contribute to weight gain.
There is strong evidence that eating too much fast foods and sugary drinks can lead to excess weight gain. High body weight is a risk factor for 13 types of cancers including cancer of the bowel, kidney, pancreas, oesophagus, endometrium, liver and breast (after menopause).
It is ok to have these foods occasionally however try to limit the portion size.
Try to keep these foods out of everyday lunch boxes.
Enjoy home cooked meals or ‘fakeaways’.
When cooking at home, cook extra for left overs so you don't need to buy a takeaway lunch or so you have a quick and easy meal for another night. See our recipes for quick, easy and freezer friendly meals.
Choose foods with only a few ingredients and that you recognise and would use in your own cooking.
If there is a Health Star Rating available – choose products with 3.5 stars or more.
Try swapping:
Soft drinks for flavoured mineral water.
A packet of chips for popcorn.
Lollies for dried fruit.
Store bought cakes and muffins for homemade ones. See our snack recipes for sweet snacks based on fruit and wholegrains.
For more simple snack swaps go to our healthy swaps page.
© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.
Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website
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