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Making healthy choices for your family can feel overwhelming. It’s especially tricky when deciding how much oil, salt, and sugar to use. These ingredients add flavour and energy, but too much can harm health, particularly for children.

In India, where food traditions are rich and flavours are strong, it’s easy to overdo it. The good news is that new FSSAI guidelines and better knowledge about healthy eating can help families make smarter choices. 

With the festive season approaching, here is a simple rule to remember:

Aim for one teaspoon of oil per person per meal. 

That’s it. As simple as that. This can be a good starting point for healthier eating habits. Let us learn a few more such habits while understanding the dangers of excess salt, sugar, and oil.

Why is Sugar a Health Problem for Children?

Did you know? Childhood obesity in India is rising rapidly. More children are now overweight than ever before. In 2024, around 33 million Indian kids were either overweight or obese, meaning about 1 in every 11 children faces this issue. If trends continue, by 2035, there could be as many as 83 million overweight or obese children in India, or about one in four children.

Recent studies show that 12.5 million Indian kids aged 5 to 19 are overweight or obese. Boys are affected more often than girls. What’s particularly concerning is that 8 out of 10 overweight teenagers will remain overweight as adults. This increases their risk of serious health problems later, such as heart disease, diabetes, liver issues, bone and joint problems, and even fertility challenges.

What’s Causing the Rise?

– High intake of processed foods that are rich in added fat (oil), salt, and sugar

– Sedentary lifestyle with more screen time and less physical activity

– Urbanisation, wealth, and changing family food habits

From these causes, today we are focusing on the very first one in the list, and based on what my patients say, it is the most difficult one to tackle!

Why Worry About Oil, Salt, and Sugar?

Why are these 3 so notorious and so dangerous? Because, these three ingredients improve taste and enjoyment in meals. Think about it – anything that you can think of with salt and oil is always ‘yummy’. Anything sweet that comes to your mind, chances are you love it!

However, too much of them is often linked to childhood and adult obesity, high blood pressure, diabetes, and other lifestyle diseases.

Health Risks:

– Excess sugar leads to weight gain, insulin resistance, and dental problems.

– Too much salt raises blood pressure, even in children, and increases the risk of heart and kidney issues.

– Oils and fats are necessary, but using large amounts, especially highly processed or reused oils, can contribute to obesity, artery hardening, and fatty liver.

These aren’t just speculations or random conclusions. There is adequate research and proof to substantiate these claims. So much so that one of the apex government institutions in charge of food has started raising alarm calls for the same.

FSSAI Guidelines: How Much Is Too Much?

The Food Safety and Standards Authority of India (FSSAI) is creating clearer rules about what makes packaged food “High in Fat, Sugar, or Salt” (HFSS). To do this, FSSAI uses expert advice from the Indian Council of Medical Research-National Institute of Nutrition (ICMR-NIN), which explains how much fat, sugar, or salt is too much in food products.

Soon, every packaged food in India will clearly display whether it is high in these ingredients. This labelling will help people quickly identify if a food is healthy or not, just by checking the package. This step should help families avoid unhealthy choices and lower health problems linked to consuming too much fat, salt, or sugar.

Unlike tobacco or alcohol, the government cannot outright ban some of these products. But we do realise that these can be equally harmful, if not more. So the next best solution is to raise awareness! Increase the power of making better food choices and empowering people to live healthier lives.

Oil & Fats – What is the Limit?

– Adults should not exceed 25g of visible fat per day, which is about two tablespoons of oil. For children, this amount should be lower depending on their age and calorie needs. If vegetable oil or fat is reused for cooking and develops more than 25% total polar compounds (TPCs), discard it. Total polar compounds are harmful chemicals that build up in oil after each use. High levels of these compounds mean the oil has broken down and may be unhealthy. Therefore, oil with high TPCs must not be reused for cooking.

Choose cooking oils carefully by selecting traditional, minimally processed cold-pressed oils that keep their natural benefits. Reduce frequent deep-frying to promote better health and maintain authentic Indian flavours.

Sugar

– Maximum added sugar intake: FSSAI/ICMR-NIN recommends no more than 5–10% of total daily energy from free or added sugars.

For children, this usually means less than 25g (about 6 teaspoons) of added sugar per day. For younger children, the limit should be lower, with toddlers needing even less. For older children and teenagers, while the upper limit stays the same, encourage them to aim for lower sugar consumption. Being mindful of these age-specific guidelines helps support healthy growth and development.

– WHO guidelines also back limiting free sugars as much as possible for better health.

Salt

– Maximum sodium (salt) intake: For adults, no more than 5g per day (one teaspoon). For children, it should be lower, depending on age and caloric need.

– Packaged foods with more than 0.6g of salt (240mg sodium) per 100g are flagged as “high salt” products under the new FSSAI policy.

Practical Obesity Prevention Tips for Families

While all of these seem theoretical and too challenging to actually follow, let us try to learn some practical tips to help us adopt healthier eating habits.

Fighting childhood obesity needs a family-focused approach:

1. Education & Awareness

– Teach children about the health risks of too much sugar, salt, and oil.

– Read food labels and look for items low in added or free sugars and sodium.

2. Smart Dietary Habits

– Focus on fruits, vegetables, pulses, and whole grains at every meal.

– Limit fried, baked, and processed snacks such as chips, pastries, and sugary drinks.

– Swap sugary beverages (colas, packaged juices) with water or homemade buttermilk.

– Choose home-cooked meals over packaged or restaurant foods to control amounts of oil, salt, and sugar.

3. Active Lifestyle

– Encourage children to get at least 60 minutes of moderate physical activity each day. This can include sports, cycling, dancing, dog walking, or playing. Families can make exercise fun by doing activities together, such as evening walks, weekend games, or family bike rides. Finding enjoyable activities helps build a lasting culture of health and fun.

– Keep recreational screen time to under two hours a day.

4. Routine Monitoring

– Conduct annual growth, height, and weight checks with a paediatrician to catch any weight issues early.

– Track family meal patterns and snack choices.

5. Building a Healthy Home Food Environment

– Stock up on healthy, quick snacks.

– Set regular meal and snack times to avoid continuous eating.

Healthy Snacks for Kids: Wholesome Indian Choices

Indians can rely on traditional snacks that balance taste, nutrition, and energy. These options typically use less oil, sugar, or salt than processed snacks. Each region of India has its own healthy snack selections that appeal to local tastes. In southern India, snacks like steamed idlis or spicy roasted chickpeas called ‘sundal’ are popular. In Maharashtra, parents might choose wholesome snacks like ‘bhakri’ or ‘pithla’ for a nutritious alternative.

Healthy, Kid-Friendly Snacks:

– Moong Dal Chilla: Full of plant protein, low on oil.

– Upma or Poha: Light, iron-rich, topped with vegetables.

– Dhokla: Steamed, fermented, and good for digestion.

– Baked Vegetable Cutlets: Made with homemade mashed veggies and minimal oil.

– Mini Idlis (with carrots and peas mixed into the batter): Soft, easy on the tummy, and nutritious.

– Roasted Makhana: Crunchy and naturally low in fat and salt.

– Fruit Chaat (with lemon and chaat masala instead of sugary snacks).

– Homemade Oats Chivda: Baked, not fried.

– Paneer or Boiled Chickpeas: Served with lemon and a sprinkle of chaat masala; filling and rich in protein.

– Ragi Laddoos (made with jaggery or dates).

– Traditional Uttapam and Dosa: Using more dal or ragi and less oil.

Avoid snacks that are:

– Deep-fried (samosa, kachori, chips)

– Full of added sugar (biscuits, bakery cakes, packaged sweets)

– Very salty (ready-to-eat mixes)

To learn more about such healthier recipes, don’t forget to follow our YouTube channel and our Instagram page.
If there is a specific recipe you are looking for, drop a comment below this page.

What to Watch for on Labels:

– Hydrogenated fats, high-fructose corn syrup (another name for sugar), and MSG, which can harm overall health.

We have a dedicated teaching session on “Decoding Food Labels” in collaboration with CareShakti. If you are interested in learning more, drop a message to +91 989-299-2273 or email team@careshakti.com, and we will inform you when the next online session will be conducted.

Addressing Common Myths

Myth: “Children need a lot of sugar for energy.”

Fact: The body gets enough energy from regular, healthy meals. Extra sugar is not necessary and can be harmful over time.

Myth: “A little extra oil or salt won’t hurt.”

Fact: The cumulative effect of “a little extra” at every meal quickly leads to an unhealthy intake, especially for children, whose bodies and organs are still developing.

Empowering families with the right knowledge, making small changes to everyday meals, and nurturing healthy habits are the best defences against childhood obesity. The new FSSAI guidelines offer clear advice on healthy limits and encourage every Indian home to enjoy traditional, nourishing foods.

References

• World Obesity Atlas 2024, World Obesity Federation.https://pmc.ncbi.nlm.nih.gov/articles/PMC11189283/https://pmc.ncbi.nlm.nih.gov/articles/PMC11189283/
• Dr. Neelam Mohan, Medanta Obesity Report.https://www.medanta.org/patient-education-blog/obesity-in-children-in-indiahttps://www.medanta.org/patient-education-blog/obesity-in-children-in-india

·   Recent FSSAI/ICMR-NIN guidelines and front-of-pack labeling.https://fssai.gov.in/upload/uploadfiles/files/Chapter%203_Substances_added_to_food.pdf

·   Food safety and standards (prohibition and restrictions on sales) regulations, 2011
https://www.fssai.gov.in/upload/uploadfiles/files/Comp_Prohibition%20and%20Restrcition%20of%20sales%20XI_01042025.pdf

• Healthy Indian snack ideas.https://www.indianhealthyrecipes.com/kids-snacks-recipes-healthy-indian-kids-snack-recipes/https://www.indianhealthyrecipes.com/kids-snacks-recipes-healthy-indian-kids-snack-recipes/

Obesity prevention principles: WHO, Indian pediatric and nutrition societies.https://www.sriramakrishnahospital.com/blog/pediatric-endocrinology/top-6-healthy-habits-for-early-childhood-obesity-prevention/

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