Obesity rates among children in India are on the rise, with nearly half of India`s adolescent population overweight and at higher risk for various diseases including juvenile diabetes. Proper nutrition is essential for the growth and development of your child. Your child’s diet should include fruits and vegetables, complex carbohydrates (whole grains, legumes), dairy products, eggs, lean meat, and nuts. That being said, there are certain foods that are best avoided.

Age-wise diet plan for children

Junk food: Junk food refers to high-on-calorie and low-on-nutrient food items. Examples are deep fried foods, or `fast foods` such as burgers, samosas, cakes, chips, and colas. Besides being high in calories, these also tend to contain excess sugar, salt and saturated fats that increase the risk for obesity and cardiovascular disease in adult life. While it may be difficult to completely eliminate these from your child`s diet, try substituting them with healthy alternatives.

Healthy Alternative: For example, a pizza made with whole-wheat crust, loaded with veggies and low-fat cheese is a better option than store-bought pizza. Alternately, bake your samosas instead of frying them. Substitute whole-wheat rotis for naans. Instead of bhel puri made with sev, serve a fruit or vegetable salad with chaat masala.

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