Junk food is actually not that bad if taken in moderation

Fast food is becoming really popular among people in Uganda mostly those in semi urban areas. This is due to the scarcity of affordable healthy meals in these places. This food is also becoming much more affordable coupled with the warm and decent hospitality fast restaurants offer.

It is however not any unhealthy. It contains very high amounts of unwanted nutrients such as salt, fat and various types of additives (artificial chemicals). It is also very susceptible to harmful bacteria which can lead to food poisoning. This explains why it is called junk food.

While there are some ways to eat a well-balanced, nutritious meal at a fast food restaurant, the unhealthy options are more common and more appealing. Often, someone can consume all the calories they need for the entire day in one sitting at a fast food restaurant. We need a small amount of salt and fat to support the health of the cells and tissues. Fast food being rich in salt and fat harmfully affects the heart health and the overall health of an individual.

Finding a healthy, well-balanced meal in most fast food restaurants in Kampala is a challenge however you just need to know where to look and how to order. Avoid super-sized food servings and go for the smallest size when it comes to sandwiches, burgers, and pizzas. Focus on grilled or roasted lean meats. Pay attention to the descriptions on the menu; dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped are usually high in unhealthy fats, and sodium. Don’t be afraid to special order what you want. Don’t assume that healthy-sounding dishes are always healthy. For example, many fast food salads are dipped in high-fat dressings. You can also eat half of your meal and the other half packed for you or share one plate two people.

When choosing items, be aware of fat packed salad dressings, spreads, sauces, and sides such as sour cream. Try asking for your tomato sauce or ketchup or mustard so that you can add yourself controlling how much you put on your chips or sandwich. Stick to zero-calorie beverages like water, soda zero, or unsweetened tea or fruit juices instead. Pass on the potato chips because usually a sandwich or burger is filling on its own or if your meal doesn’t sound complete without fries, choose the smallest size burger or sandwich.

In Uganda where menus aren’t labelled you won’t know the amount of calories in the food you are ordering. People often eat more than what they need which leads to adverse effects such as obesity and its associated conditions. There is no problem with eating fast food occasionally, but if you are eating it more than once a week, consider ordering some healthier options that are healthier.

Mpiima Jamiru is Nutritionist/ Dietitian at Victoria University Health Center

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