Paediatrician-approved tips to make your child's diet healthy, avoid dangerous hidden sugars

Causes of obesity in children: Regularly consuming packaged snacks and sugary drinks can cause obesity, insulin resistance, and even fatty liver disease in children as young as six, warn experts (Image: Pexels)

Packing fruit juice and a cereal bar for tiffin, or handing over a ‘healthy’  drink on the way to school, may sound harmless, even healthy. Think again. Paediatricians across India are warning about the hidden sugars in children’s daily diets. Behind colourful packaging and the so-called natural labels, lie added sugars that can derail a child’s growth, mood and long-term health.

From flavoured yoghurts to packed fruit juices, even items marketed as healthy snacks often pack a sugary punch. “Parents think they’re making smart choices, but many foods labelled as ‘fortified’ or ‘natural’ are brimming with hidden sugars,” Dr Rahul Nagpal, Principal Director and HOD Paediatrics and Neonatology, Fortis Vasant Kunj, Delhi, tells Moneycontrol.

He warns that children today are exposed to sugar far more frequently than their bodies can handle. “Sugar-sweetened drinks and ultra-processed foods offer nothing but empty calories. They spike energy briefly, only to leave kids tired, irritable, and craving more,” he adds.

Also read | How to raise happy, healthy kids: Simple habits that will shape your child's well-being for life

Excess sugar doesn't just rot teeth, it can hamper metabolism, behaviour and brain development. According to the Indian Academy of Pediatrics (IAP), kids’ intake of free sugars (those added during processing) should be less than 5 percent of their daily calories. Sadly, current habits show otherwise. “Many children in urban India consume packaged snacks and sugary drinks several times a week, if not daily. We’re seeing early signs of obesity, insulin resistance, and even fatty liver disease in children as young as six,” Dr Nagpal explains.

How to reduce sugar in children's diet: Fight the sweet storm

Here’s how a parent can fight back against the sweet storm:

Ditch the juice: Whole, seasonal fruits are always better. “Juices strip away fibre and concentrate sugar. They’re not suitable for kids under two,” warns Dr Nagpal.

Cook at home: Meals made from scratch are not only fresher, but far lower in sugar and trans fats than restaurant fare.

Also read | How to get kids to eat healthy: Set an example and get them involved to build lasting habits

Hydrate smarter: Swap out fizzy drinks and packaged juices for plain water, coconut water, or buttermilk.

Read labels: Parents should start looking beyond the front of the pack. Hidden sugars can come disguised as fructose, glucose syrup, or maltodextrin.

“Kids don’t make food choices alone. Schools and brands must take action. We need to shift the culture from convenience to consciousness, and it starts at home. A sweet treat once in a while is fine, but daily sugar from hidden sources is silently harming our children. Awareness is the first step to prevention,” Dr Nagpal adds.

FAQs on Healthy Diet Tips for Children

1. Why should I avoid packed fruit juices for my child?

Packed fruit juices often have added sugars and lack fibre, making them less healthy. Whole, seasonal fruits are a better choice as they retain natural nutrients and fibre.

2. How can I reduce sugar in my child's diet?

Cook at home to control ingredients, swap fizzy drinks for water or buttermilk, and read labels to avoid hidden sugars like fructose and glucose syrup.

3. What are the risks of too much sugar for children?

Excess sugar can cause tooth decay, affect metabolism, behaviour, brain development, and lead to early signs of obesity, insulin resistance, and fatty liver disease.

4. Are 'natural' and 'fortified' labelled foods always healthy?

Not always. Many foods marketed as 'natural' or 'fortified' contain hidden sugars which can harm a child's growth, mood, and long-term health.

5. How can schools and brands help reduce sugar consumption in children?

Schools and brands must promote healthier choices and reduce the availability of sugary snacks and drinks, encouraging a shift towards a culture of health consciousness.

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 a specific health diagnosis.