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

Foods Kids Should Eat and Avoid in Rainy Season

Monsoon is a time when we watch the rains cleanse the earth and see the life that grows as a result of them. The wonderful smell of the mud after rains is a favourite among children and adults alike. Even getting wet in the rain can be a lot of 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 with them all sorts of germs that cause infections and diseases. Here, we have some information that we hope will help you prevent your child from falling ill in the rainy season. By ensuring that your kids follow a healthy diet, their immunity will improve.

Video: Foods Kids Should Eat and Avoid in Rainy Season

Foods to Boost Your Child’s Immunity during 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 also regulate the body’s metabolism. Garlic is extremely versatile and can be used in many different 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. Do adjust the amount of spice in the chutney according to how old your child is as too much spice is not good for young children.

2. Turmeric


This amazing immunity-boosting spice is something that should be included in your child’s diet. Turmeric has a very powerful component called “curcumin” that makes it such a good antioxidant. Give your child turmeric tea or turmeric milk before bed to help him sleep better, and also improve his chances of fighting off any infections that affect his immune system.

3. Karela (Bitter Gourd)

Karela (Bitter Gourd)

High in anti-bacterial, anti-fungal, anti-inflammatory, and anti-viral qualities, bitter gourds are extremely beneficial for your child’s health. Obviously, feeding karela to children is quite a challenge, but their health properties cannot be ignored, especially at a time when the chances of falling sick are high. Bitter gourds are especially known to aid in respiratory problems.

4. Seasonal Fruits

Seasonal Fruits

Fruits that come in the rainy season are packed with antioxidants and will help children in fighting 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, vitamins, and have many other properties that will help your child fight off any infections.

5. Daal


There are so many types of lentils to choose from. Pulses and lentils are both very good 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 kind of seasonal infection. If your child is already down with the flu, try feeding him some daal soup as it will help him recover faster.

6. Soups


Hot soups during the rains leave anybody with a sense of warmth and comfort, and your child is no exception. Not only do soups bring in the warmth that the body needs to prevent catching chills, but it is 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

Dry Fruits, Nuts, and Seeds

Almonds, walnuts, and cashews are healthy snacks to give your child for munching. Seeds, such as sesame and flax are also great additions. Dry fruits like dates and raisins are also good for children. The nuts and seeds can be roasted for a different flavour, but consuming them is necessary.

8. Beetroot


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

9. Tofu


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

10. Kadha (Herbal drink)

Kadha (Herbal drink)

Boiling some herbs in water and then giving it to your child will ensure that he is able to fight off health problems that occur during the season. Add spices such as 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 are using as children should not be given spicy food.

Video : Foods Your Kids Should Eat During Rainy Season

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

Oily and Fried Foods

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

2. Gola’s and Ice Lollies

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 ice lollies for him instead of allowing him to have contaminated lollies.

3. Fish and Other Sea Food

Fish and Other Sea Food

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

4. Salty Food

Salty Food

During monsoon, eating salty foods increases the chances of water retention and sluggishness in a child. 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 is one you should stay away from in monsoon as it causes acne, skin problems, and digestive issues during this season. The risk increase if your child is already prone to skin and digestive problems.

6. Curd


Curd has cooling properties which makes it not such a good idea in the monsoon season since it is the season in which they 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

Some Dairy Products

Though drinking milk is allowed during monsoon, other dairy products can go bad very fast in this climate. Its nutritional value can also be affected. 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

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 the risk of digestive issues during the monsoon season, will get weaker and which ultimately increases his chances of falling sick.

9. Salads and Raw Fruits

Salads and Raw Fruits

You might be surprised at this point, and are probably thinking since when are fruits and vegetables bad? They aren’t. They are very good for you; however, during 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 really well and serve them in the form of 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

Street food is one of the biggest reasons people get sick during monsoons. Chances of contamination are high in street foods as the water they use is easily contaminated. Therefore, avoid foods like pani puri during this season. Also, as much as possible, avoid eating out as a lot of restaurants, and street food vendors cut the vegetables and prepare dough beforehand in order to be able 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.

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. This will make them feel comforted and loved.

Be sure to always keep your children well-hydrated with fresh and clean water as it could get contaminated during the rainy season. Water is very important for the human body as it helps strengthen the organs and improves overall health. This will leave your child stronger, and he will be able to fight off the nasty germs in the best possible way.

Also Read:

Amazing Rainy Day Activities for Kids
Monsoon Skin & Hair Care Tips for Kids

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