“Junk food” refers to foods and drinks that pack in calories but offer very little nutritional value. Think chips, burgers, sugary sodas, instant noodles - quick, tasty, and convenient, but often nutritionally “empty.” The term first became popular in the U.S. during the 1970s.

A Bit of History

Fast food culture exploded in America after World War II. In Bulgaria, it arrived much later - after the 1990s. The first KFC opened in Sofia in 1994, followed by the first McDonald’s in Plovdiv that same year. From then on, fast food quickly became part of everyday life.

Why Is It Considered Harmful?

Too much sugar
The World Health Organization recommends limiting “free sugars” to under 10% of daily calories (less is better), because of links to obesity and tooth decay. Sugary drinks are a major culprit.

Too much salt
WHO advises keeping sodium intake below 2 g per day (≈5 g of table salt), as excess salt raises blood pressure and cardiovascular risk.

Unhealthy fats
Industrial trans fats are considered unsafe; in 2015, the U.S. FDA officially banned partially hydrogenated oils. Cutting back on saturated fats is also widely recommended by heart health organizations.

What If You Eat It Every Day?

The short answer: your risk of health problems goes up - in more ways than one.

Weight & metabolism: Regular consumption of sugary drinks and calorie-dense snacks is strongly linked to weight gain and higher risk of type 2 diabetes.

Blood pressure & heart: Diets high in salt, saturated fats, and trans fats raise the risk of hypertension and heart disease.

Long-term risks: Large studies have found associations between high intake of ultra-processed foods and increased cardiovascular disease and mortality.

Teeth & energy: Sugary and acidic drinks damage enamel and fuel cavities; sugar spikes are often followed by energy crashes.

Can You Have It Sometimes?

Yes. A healthy diet is about the overall pattern, not one single meal. If your base diet is balanced, junk food in small portions and on rare occasions is unlikely to cause harm. That’s also the language of official dietary guidelines: “foods high in fat, sugar, and salt - occasionally and in small amounts.”

How To Do It In Practice

Set a rule for yourself: for example, “one treat per week” or “only on trips/events.”

Portion size matters: go for a small serving, skip the extras (like extra cheese or bacon).

Drinks are half the calories: choose water, sparkling water, or unsweetened tea instead of soda.

Smarter menu picks: grilled instead of fried; add a salad or veggies; keep sauces on the side.

Balance the day: if lunch was fast food, make breakfast and dinner light and nutrient-rich.

Eat slowly and stop at 80%: give your body time to register fullness.

Extra Tips for an “Anti-Junk” Lifestyle

Stock smart: keep nuts, fresh fruit, yogurt, eggs, and whole-grain bread at home for quick, healthy options.

Batch cook basics: rice, bulgur, roasted veggies, and ready-to-use protein (beans, fish, chicken) mean 10-minute dinners.

Plan your “treat foods”: if you love pizza, save it for Friday night with a side salad - instead of random slices during the week.

Watch the salt: much of it comes from processed foods and sauces. Reading labels and picking lower-salt options helps keep you under ~5 g of salt per day.

Junk food is a tasty, convenient cheat. In small doses, it can be a pleasure - but as a habit, it carries real risks. The key is moderation and making smarter choices.