Childhood obesity doesn’t appear overnight — it builds slowly in everyday routines. One chocolate a day, a sweet drink after school, hours spent in front of the TV, it all seems harmless until the kilos creep up and start to slow a child down.
Nearly one in ten Indian children is overweight or obese, that’s over 12 million kids between 5 and 19. Obesity can begin as early as the toddler years, shares Dr Vivek Jain, senior director & unit head, paediatrics, Fortis Hospital, Shalimar Bagh, New Delhi. “In cities, where processed foods and sugary drinks are sold at every corner, the numbers climb faster”, says Dr Jain.
Speaking about the easily signs of obesity in children, Dr Jain says, “When a child’s weight shoots up faster than their height, when they tire or get breathless during play, fall behind in games, or develop dark, rough patches on the neck or underarms, these can be early warning signs, often linked to sugar-related health problems.”
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Myths that keep parents from acting:
Many parents still believe that active kids can eat anything. “That’s not true. Parents should know that fried snacks and junk food add unhealthy weight no matter how much the child runs around,” he said and adds, “Others assume healthy food is expensive, when a plate of dal, roti, chawal with seasonal vegetables and local fruits is both affordable and nourishing.
Sugar, too, is often underestimated; it’s not just about tooth decay, it quietly fuels weight gain, diabetes and other health problems,” Dr Jain says. “And while junk food gets most of the blame, big portion sizes, sugary drinks, and long hours of sitting are just as much a part of the problem,”
Always encourage your children to move more. “Don’t make exercise a pressure. Children in the age bracket of 5–17 need at least 60 minutes of activity daily,” he says. Split into bursts like cycling, cricket, or skipping rope. “Even helping around the house, doing sweeping and mopping, gardening, or fetching things count,” says Dr Jain. “The aim is to move more, sit less, keep the heart pumping, and keep obesity at bay,”
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Dr Jain shares tips on how to make healthy eating easier
- Offer 2–3 healthy options and let your child choose.
- Avoid calling food good or bad, try “Yeh khana tumhe strong banata hai” (This food makes you strong)
- Eat together. Children love to copy their parents. If you eat healthy, they will too
- Let kids join you when you go vegetable or grocery shopping or even while you are cooking. Don’t make it a chore, make it exciting. Remember, how you introduce it to the kids matters.
- Swap fizzy drinks for water, unsweetened lemon water, buttermilk, or coconut water.
- Offer fruit instead of biscuits or chips.
- Use smaller plates.
- Add one more vegetable to lunch or dinner.
- Keep meals away from TV or mobiles.
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