These days, it is easier to get access to unhealthy junk food than it is to get fruits and vegetables. With people working longer and longer hours, they find it easier to buy junk food for a low price than spending time effort, and their money on preparing homemade food.

According to the Journal of Nutrition junk food is responsible for more of the unhealthy components people consume. While junk food may have a different definition for everyone, Chile has a strict definition for it. Following that definition they found that nearly half of the energy, sugar, sodium, and saturated fat Americans consume comes from junk food. Sugar-sweetened drinks are a major source of these unhealthy calories. This study highlights the need for stricter regulations to reduce junk food consumption and improve overall health, especially for minority groups who consume more junk food.

What Is The Solution?

While it may be difficult for many people to sacrifice these tasty foods, being healthier does not mean you have to cut these foods out of your life completely. All you need to do is put in some effort and make slight changes to these recipes to make them healthier for you and your family!

Baked Sweet Potato Fries

Craving crispy fries without the guilt? Baked sweet potato fries are a healthier alternative to traditional fries. Simply slice sweet potatoes into wedges, toss them with olive oil, salt, and pepper, and bake them in a preheated oven. The result is a crispy, flavorful snack that's packed with vitamins and fiber.

Homemade Veggie Burgers

Tired of store-bought veggie burgers? Make your own at home with a variety of ingredients like beans, lentils, quinoa, and your favorite vegetables. You can customize the flavors to suit your taste preferences. Grill or pan-fry the burgers and serve them on whole-grain buns with your favorite toppings.

Greek Yogurt Parfait

A Greek yogurt parfait is a delicious and nutritious breakfast or snack. Layer Greek yogurt with fresh fruits like berries, bananas, or mango, and top it with a sprinkle of nuts or seeds. Greek yogurt is a great source of protein and probiotics, while fruits provide essential vitamins and minerals.

Air-Fried Chicken Nuggets

Air-frying is a healthier alternative to deep-frying. Coat chicken nuggets in a breadcrumb mixture and air-fry them until crispy. This method reduces the amount of oil used and results in a healthier, lower-calorie snack.

Homemade Pizza

Making your own pizza at home allows you to control the ingredients and create a healthier version. Use a whole-wheat crust, load it up with your favorite vegetables, lean protein, and low-fat cheese, and bake it to perfection.

Roasted Vegetable Chips

Satisfy your craving for crunchy snacks with homemade roasted vegetable chips. Slice vegetables like sweet potatoes, carrots, or zucchini into thin slices, toss them with olive oil and your favorite seasonings, and roast them in the oven until crispy. These chips are a healthier alternative to traditional potato chips.

Oatmeal Cookie Bars

Indulge in a guilt-free treat with homemade oatmeal cookie bars. These bars are packed with whole grains, nuts, and dried fruits, making them a nutritious and satisfying snack. You can customize the flavors and ingredients to suit your taste preferences.

Homemade Popcorn

Popcorn is a light and airy snack that can be enjoyed in moderation. Make your own popcorn at home using an air popper or a stovetop pot. Season it with your favorite herbs, and spices, or a drizzle of olive oil and Parmesan cheese.

Fruit Smoothies

Fruit smoothies are a refreshing and nutritious way to start your day or satisfy a mid-afternoon craving. Blend your favorite fruits with yogurt, milk, or juice to create a delicious and healthy drink. You can also add a scoop of protein powder or a handful of spinach for an extra boost of nutrients.

Sources

Journal of Nutrition

Even restaurants with top health grades can host invisible germs that could make you sick. From menus to condiment bottles, certain spots are more prone to contamination than others. Here’s what to watch out for during your next meal out—and how to protect yourself.

Menus: A Common Culprit

Menus are one of the first things you touch at a restaurant—and also one of the most germ-laden. Research shows they often carry traces of bacteria like E. coli and Staphylococcus aureus due to frequent handling. It is also because so many people visit the restaurants and touch the same menu. The plastic on it also absorbs the moisture from people's hands.

Plastic menus, in particular, can be germ magnets. Unlike paper, plastic doesn’t absorb moisture, allowing bacteria to thrive if the surface becomes damp. To stay safe, wash your hands after handling menus and avoid touching your face or food until you do.

Touch Screens: Convenient But Risky

Self-ordering kiosks and touch screens offer convenience, but they’re also hotbeds for bacteria. A study in London found traces of Enterococcus faecalis (linked to infections) and staph on some restaurant touchscreens.

If you’re wary of germs, consider skipping the kiosk and ordering at the counter instead—especially if it’s less busy.

Ice: Looks Clean, But Is It?

It may surprise you, but ice can harbor bacteria too. Although studies found bacteria in ice from restaurants, the levels typically weren’t high enough to cause illness. Still, lab experiments show that most drinks—except whiskey—can let bacteria from ice survive.

To be cautious, avoid drinks with ice if you're particularly sensitive or have a weakened immune system.

Lemon Wedges: Pretty, But Potentially Dirty

That slice of lemon on your drink could be carrying more than just tangy flavor. In one study, nearly 70% of lemon wedges tested contained microorganisms—some with dozens of them.

Healthy stomachs usually fend off these germs, but those with chronic conditions like diabetes, kidney disease, or compromised immunity should be extra careful. Watch to see if your server uses gloves or tongs to handle garnishes.

Buffets and Salad Bars: Shared Space, Shared Germs

Buffets and salad bars invite a lot of hands and airborne particles. People may cough or sneeze near the food or reuse utensils between dishes, spreading germs unknowingly.

To minimize risks:

• Always grab a new plate for seconds.
• Avoid touching serving utensils to different foods.
• Make sure hot food is kept hot and cold food is chilled.
• Look for sneeze guards and don’t eat in line.

Cafeteria Trays: Dirtier Than You Think

Trays used to carry food can be surprisingly dirty. One study found they often have more bacteria than even gym mats or bathroom surfaces. That’s because trays aren’t always cleaned between uses. Using a napkin as a barrier or cleaning your tray with a sanitizing wipe can help.

Condiments: Handle With Caution

Ketchup bottles, salt shakers, and pepper mills pass through many hands—and may carry bacteria like E. coli or coliform. If you have hand sanitizer or a disinfectant wipe, use it before handling these items, especially if you’re about to eat finger foods.

Table Surfaces: Wiped, But Not Always Clean

Even if your server wipes the table, it doesn’t guarantee cleanliness. If the same cloth is used repeatedly without disinfection, it can actually spread bacteria. A quick hand sanitizing or using a placemat can provide some extra protection.

Stay Aware, Stay Healthy

Dining out should be enjoyable—and it can be, if you're aware of these hidden risks. A few simple precautions like hand-washing and watching how food is handled can go a long way in keeping germs at bay.

If you’ve been keeping an eye on the latest buzz in the world of weight management, you’ve likely heard about weight loss jabs making waves across the health and wellness field. Promising rapid results and appetite control, medications like semaglutide and tirzepatide are being hailed as breakthrough options for those struggling with stubborn pounds. But are these injections truly the magic solution they seem to be? Or is there more to it than you think?

Before you place all your hopes on a mere shot, it's crucial to know how these drugs work, the changes in lifestyle they still require, and the risks they might pose.

The popularity explosion of weight loss drugs such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) has made them a huge international health trend. However, although these shots hold out hope, experts warn against treating them as an obesity "silver bullet" — or a fix for other mass societal problems like joblessness. Rather, physicians stress the absolute necessity of making drastic but sustainable lifestyle overhauls, especially a balanced diet, in order to bring about and sustain long-term health effects.

After health secretary Wes Streeting last week announced a real-world trial assessing the effect of weight-loss jabs on worklessness, there has been increasingly heated public discussion. While the need to address obesity is imperative, specialists point out that to rely on pills alone may raise significant logistical as well as ethical issues.

Today, Wegovy can be accessed on the NHS for the management of obesity, with Mounjaro still awaiting wider approval. Although their increasing availability, these drugs continue to pose major concerns regarding global shortages and their potential misuse.

GP registrar and author Dr. Jack Mosley, and son of late health broadcaster Dr. Michael Mosley, points out that such drugs were only intended for someone with a Body Mass Index (BMI) higher than 30, or female with a BMI higher than 27 and weight-related condition. "These weren't intended for aesthetic weight reduction," Mosley emphasizes. "They are heavy-duty treatments under strict supervision."

In addition, the lucrative market for online pharmacies has opened a "wild west" situation in which high-dose prescriptions with profit-driven rationales increase the risk of dangerous side effects and health issues.

Why Weight Loss Jabs Are No Magic Formula?

While drugs such as semaglutide and tirzepatide dampen hunger and cravings, specialists caution that most patients wrongly assume a single injection will cure lifelong weight problems. "They dramatically cut your appetite," Mosley says, "but without concurrent lifestyle changes, their effects are unlikely to be maximized."

Possible side effects such as nausea, vomiting, constipation, and diarrhea are normal and may worsen if patients do not change their unhealthy eating behaviors. "If you continue to eat processed foods with low nutrients, the body responds negatively, and drug compliance is poor," Mosley states.

Even more alarming is the threat of malnutrition. Even though they are overweight, most individuals with obesity are deficient in micronutrients. "We are overfed and undernourished," Mosley observes. Without correcting the quality of food consumption, patients risk exacerbating their health issues even as they lose weight.

One of the sneaky side effects of fast weight loss with medication is muscle loss. Research indicates that a full 40% of weight lost can be from lean body mass. "Muscle isn't about strength," Mosley says. "It's important for metabolic health, controlling blood sugar, and staying independent as we age."

Therefore, protecting muscle via resistance training is essential. Even minimal home exercises with body weight or resistance bands can have an impact. "It's not about the number on the scale," Mosley stresses. "It's about preserving the body's functional health in the long term."

What Diet Is Most Effective With Weight Loss Medication?

The evidence consistently points toward a Mediterranean-style diet as the gold standard for patients using weight loss drugs. Rich in olive oil, nuts, seeds, oily fish, fruits, vegetables, legumes like chickpeas and lentils, this approach prioritizes nutrient density, healthy fats, fiber, and sufficient protein.

"Processed junk food should be avoided as much as possible," Mosley advises. "Even if weight loss occurs on a poor diet, the long-term effects on muscle, micronutrients, and overall wellbeing are dangerous."

In addition to body hunger, emotional and stress-eating habits frequently called "food noise" need to be managed. "Weight reduction drugs suppress hunger, but they do not prevent emotional cravings," states Mosley. "To mute these inside drivers, control stress with physical activity, mind-focusing strategies, yoga, and a nutritious diet."

How to Prevent Weight Regain After Coming Off Weight Loss Injections?

One of the most significant challenges patients on weight loss medication have is keeping weight off after they stop the injections. Research indicates that patients can regain as much as two-thirds of the weight lost in the first year after going off medication.

Mosley makes a strong comparison, "These drugs are like noise-canceling headphones they lower the 'food noise.' But when you take the headphones off, the cravings come roaring back."

That's why developing sustainable habits — such as consuming a Mediterranean diet, adding regular strength training, and managing the food environment while taking medication is important. "Counting on willpower alone is dangerous," Mosley says. "We need to design environments and habits that make healthy choices easy."

Although the next generation of obesity jabs is a major step forward in obesity therapy, they are not one-off fixes. Experts such as Dr. Jack Mosley caution people to view these drugs as tools and not cures that work best when complemented with responsible eating, daily exercise, emotional health strategies, and nutrient-rich diets.

India’s edible oil consumption has tripled over the last two decades, rising from 8.2 kg per capita in 2001 to 23.5 kg today. This is almost double the limit recommended by the Indian Council of Medical Research (ICMR). While dietary fats are essential, uncontrolled intake—especially of refined and processed oils—is quietly fuelling a major health challenge.

How Much Oil is Too Much?

Health guidelines recommend that fats should make up only 15–30% of daily caloric intake. For someone on a 2,000-calorie diet, this translates to around 30 grams of fat a day. The ICMR advises between 20 and 50 grams of visible fats per day, depending on activity levels.

However, urban diets typically far exceed these limits. In addition to the oil used in everyday cooking, hidden oils present in biscuits, fried snacks, and processed foods often go unnoticed, adding significantly to overall fat intake.

Ideal Oil Intake:

• 3–4 teaspoons (15–20 ml) per day for a sedentary adult
• No more than 500 ml per person per month

Best Oils for Health: What to Choose and What to Limit

When choosing cooking oils, using a variety in moderation is recommended for better health outcomes. Some of the healthier oils include:

• Mustard Oil: Rich in omega-3 fatty acids and monounsaturated fats
• Groundnut (Peanut) Oil: High in heart-friendly MUFAs
• Olive Oil: Anti-inflammatory properties, best for salads and light cooking
• Sesame Oil: Balanced in MUFAs and PUFAs, good for stir-frying
• Rice Bran Oil: Contains oryzanol, beneficial for cholesterol management
• Flaxseed Oil: High in omega-3s, ideal for cold dishes

Oils that should be limited include:

• Refined Oils (such as refined sunflower and soybean oil): These often lose natural nutrients during processing.
• Palm and Coconut Oils: High in saturated fats.
• Partially Hydrogenated Oils: Major sources of trans fats, which are harmful to heart health.
• Cold-pressed or kacchi ghani oils are preferable because they retain more natural antioxidants and beneficial compounds that are often lost in the refining process.

Health Risks of Excess Oil

Overconsumption of oils doesn't just mean higher calorie intake—it has direct health implications, including:

• Cardiovascular Disease: Increased LDL (bad) cholesterol levels due to saturated and trans fats
• Obesity and Diabetes: Extra calories from oils contribute to weight gain and insulin resistance
• Cancer Risk: Excessive fat intake is linked to higher risks of breast, colon, and prostate cancers
• Chronic Inflammation: High intake of omega-6 fatty acids may lead to persistent inflammation

Often, individuals carefully monitor their intake of visible foods like rice and chapatis but overlook the extra tablespoons of oil that accumulate during daily cooking, contributing to hidden calories.

Reading Oil Labels: A Healthy Habit

Learning to read labels can make a significant difference. Here’s what to look for:

Label Term Meaning

Cold-Pressed / Kacchi Ghani Oil: extracted without heat, preserving nutrients

Refined Oil: Chemically treated oil, lower in natural antioxidants

MUFA/PUFA: Indicates heart-friendly fats

Trans Fat-Free: Contains less than 0.2g of trans fats per 100g

Smoke Point: Temperature at which the oil breaks down—important for frying

Consumers should check for oils rich in MUFA and PUFA, ensure oils are trans fat-free, and avoid products that list "partially hydrogenated oils" among their ingredients.

Smart Cooking Tips: Portion Control and Safe Use

• Always measure oil with a spoon rather than pouring directly from the bottle.
• Use cooking methods like grilling, steaming, or roasting to cut down on oil use.
• Rotate between different oils, such as mustard and groundnut, to maintain a healthy fatty acid balance.
• Avoid reusing cooking oil more than once, as reheated oils can produce toxic compounds harmful to organs.