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Food and Nutrition Topics..

You are here : home > Food and Nutrition > Eat Healthy Eat Right > Foods Your Children Must Eat During Rainy Season

Foods Your Children Must Eat During Rainy Season

Eating healthy and hygienic food can help children to prevent illnesses that are common during monsoons. Read on to find about the foods children must eat during rainy season.
The rainy season is loved by most children because of the promise of fresh showers and rainbows. However, the rainy season brings with it lots of water borne diseases from everyday ones like common cold to dangerous ones like diarrhoea. Mostly children catch these diseases from improper food and drinks consumption during the monsoon. As a parent planning ahead for the rainy season meals is an important task and this guide is designed to help you doing that.

Seasonal Fruits

The monsoons bring a lot of seasonal fruits with it which are exclusive only in this period. These fruits have some beneficial antioxidants which naturally confer protective power to the body after consumption.
The holistic cycle of nature ensures that the Anthocyanin, Sorbitol, Isatin and high amounts of dietary fibre found in green almonds, cherries, plums and Jamuns helps in prevention of the monsoon borne diseases.
The antioxidant strength of any fruit is measured by the ORAC scale which means Orange Radical Absorption Capability. Indian Jamuns and Plums have an ORAC of 6259 meu mol/TE 100 g. Fresh monsoon berries are also an excellent source of Vitamin C which in itself is a potent antioxidant. Letting your kids consume food groups like seasonal fruits and berries is a safe and effective way of securing your kid’s health during the rainy season.


During the rainy season it is natural for your kids to want to go out and play outdoors while enjoying the freshness of monsoon showers. Hopping in and out of puddles, getting drenched etc are very enjoyable activities but can also make your kids catch cough and cold.
Children are prone to developing runny noses at the slightest provocation. Fortunately, it is a scientific fact that that the incorporation of correct spices in food like garlic, peppercorn, basil, thyme, coriander and ginger paste in regularly cooked food will allow the development of a stronger immune system of your kids. They will naturally be protected against catching cold in the rainy season.

Healthy Snacks

The rainy season naturally encourages water pollution and the development of water borne diseases. Consuming road side snacks and road side drinks like lemon water, butter milk, coloured sweet water, iced crushes, sugar cane juice, fruit juice etc should be avoided strictly as these are potent sources of water germs.
All the snacks and the drinks your kids consume in the rainy season should be made up of purified or boiled water. Use tricks like presenting homemade fruit crushes and chocolate shakes in brightly coloured glasses and cute bottles so that your kid automatically gets interested in consuming them. In case of snacks, make sandwiches with interesting fillings like spinach and corn, mushroom and tomatoes, eggs and cheese etc and then present them on colourful plates with interesting dips.

Vegetable Preparations

It is a well documented fact that most kids are fussy eaters and shy away from eating vegetables. However, there is a large amount of chlorophyll, dietary fibre and beneficial nutrients that are only found in vegetables which is why they should definitely be a part of your kids’ monsoon meal plan.
Nutritionists recommend consumption of vegetables and fruits which are rich in Vitamin C and Vitamin E like lettuce, tomatoes, cabbage, carrot etc. chop up the vegetables and mix them up in delicious fulfilling soups. You can also cut them in interesting shapes, sprinkle lemon, salt and pepper before seasoning with shredded cheese and presenting your child with a healthy colourful vegetable salad. If your kids are really fussy with their food then add vegetables to homemade pizzas and pastas and make them have them.
Now that you know which food groups benefit children in what ways you are better equipped to make holistic and balanced meal plan especially for the monsoons. Do ensure that this monsoon is a healthy and a nutritious one for your children by making up delicious nutritious recipes that are specially meant for this weather.

What kinds of foods should be included in the diet of children during rainy season? Which foods should children avoid eating during monsoons? How to prevent rainy season illnesses in children? Discuss here.

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Alesha.4 years ago
Outside food is a complete "no" to children during rainy season.
Arushi.4 years ago
Immunity boosting food must be included in the diet of children during rainy season so that they do not fall ill.
Barkha.4 years ago
Including right kind of spices in the diet of children can help to boost their immunity during rainy season.
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