Is your child addicted to junk food? 7 alarming signs and what you can do about it

From constant snacking to hidden cholesterol, junk food is quietly harming India’s children. Early action can prevent a lifetime of disease. (Image: Pexels)

Indian children are eating more than they have ever eaten, but not necessarily better. From sugary drinks to ultra-processed snacks, the food environment today is stealthily generating a growing nutritional crisis. Childhood obesity is no longer a threat looming in the distance — it is appearing at unprecedented rates, even in toddlers. If trends continue, India could contribute to dysfunctional eating behaviours with more than 10 percent of the global childhood obesity burden/epidemic in the year 2030.

The concern here is not the odd treat every so often — the concern is that junk food has been normalized as part of day-to-day life. The easy availability of junk food, its rampant marketing, and the lack of understanding about processed and ultra-processed foods, has led to unhealthy food as the default option for many families.

To tackle this urgent issue, Prof (Dr) Dorairaj Prabhakaran, Executive Director of the Centre for Chronic Disease Control (CCDC), has identified 7 essential messages which all parents, schools, and policymakers need to know to change the tide and safeguard the future health of children.

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1. Is your child always hungry - even after eating?

Ultra-processed foods are high in calories, sugar, and fat, but low in the nutrients that actually keep kids full. This can lead to overeating and early weight gain.

What to watch for: constant snacking, skipped meals, or feeling tired soon after eating packaged food.

2. Obesity isn’t just about weight

Many Indian children now have abdominal fat, insulin resistance, and even early signs of fatty liver disease - all linked to poor diets. Even kids who appear slim may carry hidden metabolic risks if they’re eating junk daily.

3. Your home isn’t the only influence

From school tuck shops to online ads and peer influence, today’s children are surrounded by unhealthy food cues. Vending carts, food delivery apps, and digital media are shaping what they crave. It’s not just about willpower - it’s about the food environment.

4. Stop blaming parents and schools

Working parents juggle long hours, rising food prices, and fussy eaters. Schools may serve unhealthy snacks due to cost or lack of better options.

Instead of blame, we need support:

●       Nutritious school meals

●       Healthy tuck shop menus

●       Parent nutrition sessions

●       Simple, child-led cooking activities

5. Simple swaps can make a big impact

You don’t have to ban junk completely. But you can make the healthy choice the easier one at home and in school.

Try these small shifts:

●       Use traffic-light food labels (green = healthy, red = eat rarely)

●       Keep cut fruit, roasted chana, or millet snacks easily accessible

●       Encourage kids to prep simple meals like peanut chaat or banana sandwiches

6. Early checkups matter even for “healthy” kids

High blood sugar, diabetes, or cholesterol may not show obvious symptoms. Regular school health checkups can detect early warning signs before they become chronic.

Research at CCDC shows that preventive steps in adolescence can delay or reduce the onset of serious NCDs like heart disease later in life. Investing in prevention is not just cost-effective. It is essential.

7. This is bigger than one family; it’s a national priority

We need policies that:

●       Restrict junk food advertising targeted at children

●       Promote millets and traditional Indian foods

●       Improve food labeling and affordability of healthy options

●       Encourage collaboration across schools, media, and food delivery platforms

India has led public health shifts before from polio to tobacco. Tackling junk food is the next frontier.

Food isn’t just fuel. It’s the foundation of lifelong health. By rethinking what’s on our children’s plates today, we protect their future - and the nation’s.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis