Rainy Season Foods for Kids: What to Eat & What to Avoid?

Monsoons are when we watch the rains cleanse the earth and see the life that grows. The wonderful smell of the mud after rain is a favourite among children and adults alike. Even getting wet in the rain can be fun, especially for kids. However, despite all the good things, the change in weather can be sudden, and it is well known that the rains can bring all sorts of germs that cause infections and diseases. The right monsoon diet for kids can significantly impact their well-being throughout the rainy season, from boosting immunity to warding off infections. Here, we have a list of rainy-season foods for kids that will help you prevent your child from falling ill.

Foods to Boost Your Child’s Immunity During Monsoon

Including nutrient-rich rainy season foods for kids, helps boost their immunity and keep them healthy during the monsoon. Some of the best foods that you can feed your children in order to boost their immunity during monsoon include:

1. Garlic

Garlic is packed with antioxidants that help boost immunity and regulate the body’s metabolism (1). Garlic is highly versatile and can be used in many foods to add flavour and spice. Adding a teaspoon of garlic chutney during meals is one way to include garlic into the diet. Garlic chutney is simple and delicious, and kids love it. Adjust the amount of spice in the chutney according to how old your child is; too much spice is not good for young children.

2. Turmeric

This unique immunity-boosting spice should be included in your child’s diet. Turmeric has a potent component called “curcumin, “making it a good antioxidant. Give your child turmeric tea or turmeric milk before bed to help him sleep better and improve his chances of fighting off any infections affecting his immune system (2).

3. Karela (Bitter Gourd)

Bitter gourds are highly beneficial to your child’s health and are high in anti-bacterial, anti-fungal, anti-inflammatory, and anti-viral qualities (3). Feeding karela to children is quite a challenge, but their health properties cannot be ignored, especially when the chances of falling sick are high. Bitter gourds are especially known to aid in respiratory problems.

4. Seasonal Fruits

Fruits in the rainy season are packed with antioxidants and will help children fight off any illness. Fruits such as jamuns, litchi, cherries, peaches and plums are some that you should consider giving them at this time. Pomegranates, apples, bananas, pears and papayas are other fruits that you can include in your child’s diet. These are filled with vitamin C, antioxidants, and vitamins and have many different properties to help your child fight infections.

5. Daal

There are so many types of lentils to choose from. Pulses and lentils are both perfect for your child’s overall health. They are high in protein and energy. Daal is one of the food types that helps your child fight off any seasonal infection. If your child is already down with the flu, try feeding him some daal soup, which will help him recover faster.

6. Soups

Hot soups during the rain leave anybody with a sense of warmth and comfort; your child is no exception. Not only do soups bring in the warmth that the body needs to prevent catching chills, but they are also one of the best foods to feed your child if he is sick. Lovely vegetable soup or even a chicken soup with vegetables can work wonders.

7. Dry Fruits, Nuts, and Seeds

Almonds, walnuts, and cashews are healthy snacks for your child to munch on. Seeds, such as sesame and flax, are also great additions. Dry fruits like dates and raisins are also suitable for children. The nuts and seeds can be roasted for a different flavour, but they must be consumed.

8. Beetroot

Beetroot contains vitamins, minerals, potassium, and folic acid. This vibrant vegetable is very healthy and helps detoxify the body. Even though things may get a little dull for your children, they will still feel a sense of vibrancy and stamina after eating this healthy veggie (4).

9. Tofu

Tofu is rich in calcium, iron, and essential amino acids. It can supplement a healthy diet and improve your child’s overall health. It is a great option to add to your pantry as a replacement for dairy products like paneer during the monsoon.

10. Kadha (Herbal drink)

Boiling some herbs in water and then giving them to your child will ensure he can fight off health problems during the season. Add cinnamon, fenugreek, cumin, peppercorn, ginger, and tulsi. You can always add some honey to sweeten the mixture, but if your child is less than a year old, do not add honey. Also, be aware of how much spice you use, as children should not be given spicy food.

11. Yoghurt

Yoghurt’s probiotics promote healthy gut flora, enhancing the immune system. Opt for plain, unsweetened yoghurt for maximum benefits, and add fruits or honey for sweetness.

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12. Ginger

Ginger, with its anti-inflammatory and antioxidant properties, is a versatile ingredient that can be easily incorporated into your diet. Whether you prefer it in a soothing ginger tea with honey or a zesty addition to your smoothies, ginger is a flavourful twist that can help strengthen your immune system (5).

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13. Leafy Greens

Leafy greens such as spinach, kale, and broccoli are rich in vitamins A, C, and E, as well as antioxidants and fibre, all of which contribute to a robust immune system. Sneak them into soups, salads, or smoothies.

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14. Protein-Rich Foods

Lean meats, poultry, eggs, and plant-based sources like legumes provide essential nutrients like zinc and iron for a strong immune system. Include them in meals to ensure adequate protein intake.

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15. Sweet Potatoes

Sweet potatoes are delicious and incredibly nutritious, making them an ideal choice for boosting your child’s immunity during the monsoon season. They are rich in immune-boosting nutrients like beta-carotene and vitamin C, which are essential for fighting infections. Their high fibre content supports a healthy gut, crucial for optimal immune function (6).

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16. Amla (Indian Gooseberry)

Amla (Indian Gooseberry) is a powerful immunity booster, especially rich in vitamin C, which helps increase white blood cells and fight infections. It also contains strong antioxidants and supports digestion and detoxification. Its antiviral and anti-inflammatory properties make it ideal for preventing monsoon-related illnesses. Amla can be given as juice, candy, or added to chutneys and smoothies.

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17. Blueberries

Blueberries are packed with antioxidants, especially flavonoids, which support respiratory health and protect against infections. They also contain vitamin C and fiber, helping boost overall immunity and gut health. Blueberries are easy to include in a child’s diet through snacks, smoothies, yogurt, or baked goods.

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What Foods Should Children Avoid in Rainy Season?

Here are some of the foods that children should avoid during the rainy season:

1. Oily and Fried Foods

Fried foods and other foods that require or contain a lot of oil are not very healthy, as they slow down the digestive tract. During the monsoon, it is very important to have a healthy digestive system. Fried foods are hard to give up, but it is essential to keep your child healthy this season.

2. Gola’s and Ice Lollies

Street vendors might make ice golas and ice lollies using water that is not purified. If your child can’t live without ice lollies, you can make some homemade ones for him instead of allowing him to have contaminated ones.

3. Fish and Other Sea Food

Not only can fish turn bad in the humid monsoon weather, but monsoon is also when most types of fish breed. This will impact the taste and quality of the fish you get. It is better to consume more poultry at this time.

4. Salty Food

Eating salty foods during the monsoon increases the chances of water retention and sluggishness in children (7). So, it is recommended to use salt in moderation. Although you should never consume too much salt, give special attention during humid weather.

5. Mangoes

This delicious fruit should be avoided during the monsoon as it can cause acne, skin problems, and digestive issues. The risk increases if your child is already prone to skin and digestive problems.

6. Curd

Curd has cooling properties, which makes it not a good idea during the monsoon season when people are more prone to catching colds. It will also worsen sinuses. Stay away from lassi and other products that use curd.

7. Some Dairy Products

Though drinking milk is allowed during the monsoon, other dairy products can go bad very fast in this climate, affecting their nutritional value. Always check if the dairy product you are about to use is still good before you use it to be on the safe side.

8. Soft Drinks

Fizzy drinks reduce the number of minerals in our bodies, leading to a reduction in enzyme activities. This means that if your child consumes soft drinks, his digestive system, which is already at risk of digestive issues during the monsoon season, will weaken, ultimately increasing his chances of falling sick.

9. Salads and Raw Fruits

You might be surprised and wonder, since when were fruits and vegetables unhealthy? They aren’t. They are very good for you; however, during the monsoon, fruits and vegetables are bound to be covered in more dirt and mud than usual, and it is very hard to wash everything off.

This doesn’t mean you should stop eating them, but make sure you wash them well and serve them in shakes, juices, or steamed vegetables rather than a raw salad. Avoid the temptation of having fresh fruit juice from vendors outside as they may have cut the fruits a while ago, and this will have left them exposed to contamination.

10. Street Food

Street food is one of the biggest reasons people get sick during monsoons. Street foods have a high chance of contamination as their water is easily contaminated. Therefore, avoid foods like pani puri during this season. Also, as much as possible, avoid eating out as many restaurants and street food vendors cut the vegetables and prepare dough beforehand to serve the customers quickly. When these things are left standing, they get contaminated due to the germs, viruses, and bacteria that breed in the rainy season.

11. Fast Food

Fast food, often high in unhealthy fats, salt, and calories, can weaken the immune system and lead to digestive discomfort. Items like burgers, fries, and pizzas are often processed and lack essential nutrients, making them unsuitable choices during the monsoon when immunity needs a boost (8).

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12. Packaged Fruit Juice

Packaged fruit juices may seem convenient, but they often contain added sugars, preservatives, and artificial flavours. These additives can compromise immune function and contribute to inflammation. Moreover, the pasteurisation process used in packaged juices can diminish fresh fruits’ natural vitamins and antioxidants. Instead, encourage your child to consume whole fruits or freshly squeezed juices to reap the full nutritional benefits without the risk of additives.

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FAQs

1. How can I encourage my picky eater to consume healthy foods during the rainy season? 

Encouraging healthy eating habits in picky eaters can be challenging, but there are strategies you can try. Get creative with the presentation by making colourful and visually appealing meals. Involve your child in meal planning and preparation to foster a sense of ownership and curiosity about food. Experiment with different cooking methods and flavours to cater to their preferences while offering nutritious options.

2. How can I ensure my child stays healthy during the rainy season? 

Here are a few measures that can be taken to minimise the risk of illnesses and promote the overall well-being of your child.

• Ensure handwashing before meals and after outdoor activities.
• Use rain gear like raincoats and umbrellas to protect them from getting wet.
• Ensure your child stays hydrated by drinking plenty of water throughout the day. Offer hydrating beverages like herbal teas and soups to keep them warm and hydrated.
• Provide a balanced diet rich in fruits, vegetables, and immune-boosting foods.
• Limit your child’s exposure to crowded places and stagnant water to reduce the risk of infections.

India is the land of spices; ensure you make good use of the spices available to you while preparing your child’s food as a lot of them have healing and immunity-boosting properties. It is same with fruits and vegetables as this tropical country produces many! The key is to know the right fruits to eat at the right time as some fruits may not agree with your child’s system during monsoons. Remember to avoid eating out and give them food that is made at home with love. A well-balanced rainy season diet is essential to keep children healthy and prevent infections during the monsoon.

References/Resources:

1. PubMed Central – Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview

2. Harvard Health Publishing – Turmeric benefits: A look at the evidence

3. ResearchGate – An Overview: Bitter Gourd-Nutrition, Health Benefits, and Side Effects

4. PubMed Central – Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity

5. PubMed Central – Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials

6. Harvard T. H. Chan – Sweet Potatoes

7. Asian Institute of Nephrology and Urology – Diet and Nutritional Tips to Stay Healthy in Monsoon Season

8. PubMed Central – The Hidden Dangers of Fast and Processed Food

Also Read:

Rainy Day Essentials for Children
Amazing Rainy Day Activities for Kids
Monsoon Skin & Hair Care Tips for Kids
Mouth-watering Rain-Snacks For Your Children

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