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Rainy Season Diet For Kids: Foods To Eat & Foods To Avoid
August 29 2019 | 0 Comments

Rainy Season Diet For Kids: Foods To Eat & Foods To Avoid

Come monsoon and kids look forward to dancing under the rain, jumping in puddles, sipping on steaming beverages and gobbling up hot, fried snacks. However, the change in weather also brings with it a wave of bacteria and viruses that can lead to stomach upsets, cough, cold and illnesses!

Now enjoying hot drinks during the rainy season is perfectly alright, but having fried, oily snacks, not so much. It’s important to steer clear of outside, unhealthy food that can get easily contaminated and provide a nutritious, balanced diet for your kids.

Here’s a list of 8 healthy foods that help boost your kid’s immunity during the monsoon, along with a list of foods to avoid!





Garlic is full of antioxidants that help strengthen the immune system and regulate the body’s metabolism.


Salty Snacks

Salty snacks increase the chances of water retention, dehydration and lethargy in your child.



Turmeric contains the immunity-boosting anti-oxidant ‘curcumin’ that helps ward off infections. Give your child a glass of warm turmeric milk before bed for a good night’s sleep and stronger immunity!

oily fried food

Oily, Fried Food

Fried foods have low nutritive value and contain unhealthy fats that can affect your child’s digestive system. Although a plate of pakodas is tempting in the monsoon, try to limit the intake.

herbal drinks

Herbal Drinks

A warm drink infused with healing spices like cinnamon, fenugreek, cumin, peppercorn, ginger and tulsi can boost your kid’s immunity, strength and health!

soft drinks

Soft Drinks

Aerated drinks deplete the minerals in the body, slow down enzyme reactions and weaken the digestive tract, increasing the risk of falling sick during the monsoon.

vegetable/chicken soup

Vegetable/Chicken Soup

Hot, nutritious soups can help clear mucus and blockages, and keep cold and viral infections at bay.

ice gola

Ice Gola

The water used by street vendors can get easily contaminated during the monsoons. Eating ice lollies can also increase the risk of a cold & cough.



Beetroot is high in vitamins, minerals, potassium, and folic acid that help in detoxing the body and building vitality.

fish & seafood

Fish & Seafood

Monsoon is a breeding season for most fish and can affect the quality of the fish you get. Moreover, fish can spoil easily in humid weather.



Pulses and lentils are packed with protein which is important for fighting against seasonal infections and helping in faster recovery.



The muggy weather can spoil dairy and affect its nutritive value. Ensure that the dairy products your child consumes are fresh and their quality is intact.

seasonal fruits

Seasonal Fruits

Stock up on seasonal fruits like jamun, litchi, cherries, peaches and plums as well as pomegranates, apples, bananas, pears and papayas. These delicious fruits are rich in anti-oxidants and vitamin C that can help your child fight off any illnesses.

raw salads & pre-cut fruits

Raw Salads & Pre-Cut Fruits

Avoid pre-cut fruits and raw salads that could have been exposed to contamination. It’s important to wash fruits and veggies thoroughly during the monsoon and eat home-cooked meals.

dry fruits, nuts & seeds

Dry Fruits, Nuts & Seeds

Nuts like almonds, walnuts and peanuts; seeds like sunflower seeds, pumpkin seeds, chia seeds, sesame and flaxseeds; and dry fruits like dates, figs and raisins are a tiny powerhouse of nutrients that make for a nourishing monsoon snack!

Street Food

Street Food

Chances of contamination is the highest in street-food or restaurant food where you have no idea if the water, fruits and veggies used are clean. Don’t allow your kids to have pani-puri or fruit juices from street stalls.

We hope you liked these monsoon diet tips for your kids. Another way to strengthen their immune system is by supporting their diet with a nutrition supplement. You can try Immuno Boosters by Cipla which is packed with 11 immunity nutrients and designed as a yummy chocolaty dose!

Just 1 choco-bite a day, will help build your kid’s immunity in the rains!


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