Top Healthy Foods for Kids During the Rainy Season


Medically reviewed by

Bajaj Finserv Health


5 min read


During the rainy season, children should be given fresh, homemade, nutrient-rich and immunity-boosting food to keep them healthy and active. 

Key Takeaways

  • Fresh seasonal fruits and dry fruits should be incorporated into the rainy season diet of children
  • Certain vegetables and spices included in their diet keep them healthy
  • Lentils consumed along with homemade ghee have high nutritional value

Monsoons are a welcome change after the dusty, dry, and hot summers. Though temperatures may decline, the high humidity poses a danger in terms of microbial contamination, the onset of allergies, and the outbreak of fever and flu if children get wet in the rains. To avoid sickness befalling their children, parents need to keep them fit and healthy by giving them immunity-boosting food. Hence, it becomes all the more essential to plan, and children have a healthy, nutrient-rich diet. 

Rainy Season Foods for Kids 

Here is a list of nutrient-rich rainy season food for kids that have many benefits for children:

1. Fresh Seasonal Fruits 

A plethora of fruits is available during monsoon. Parents must encourage children to eat at least a couple of fruits daily. Fruits should be fresh and washed properly before eating. Cut fruits sold in markets and malls should not be brought or given to children. If children are finicky about eating fruits, smoothies, and custard, they can be made and given to them laden with fresh and dry fruits. Local markets abound with fresh, nutritious, immunity-enhancing fruits, which should be included in the rainy season food for kids- 

  • Pomegranates are rich in nutrients and antioxidants that prevent illnesses and improve immunity.  
  • Bananas help prevent tummy troubles in children. Bananas are a rich source of high fiber food, vitamin C, potassium, and magnesium, which boost immunity, strengthen the nervous system and promote the production of white blood cells.  
  • Papayas are an excellent source of Vitamin C, A, B, E, and Vitamin K and help keep up immunity levels. 
  • Peaches have loads of vitamin A, B carotene, and vitamin C.
Food for Kids

2. Dry Fruits 

The nuts and seeds like almonds, pistachio, cashew nuts, walnuts, peanuts, etc., are the best foods to have all year round, especially during the monsoons. Dry fruits are rich in protein, fiber, vitamins, and minerals. They are high in antioxidants and have numerous health benefits. To avoid choking, small children and babies can be given a combination of nuts in crushed powdered form. Homemade smoothies, desserts, and baked goods such as cookies and cakes are an all-time favorite of children.

Additional Read: Top Rainy Season Foods in Healthy Diet Plan

3. Fresh Vegetables  

They are an integral part of a healthy diet. Low on calories but packed with fiber, vitamins, and minerals, they provide innumerable health benefits. Certain veggies need to be on the menu of food for kids during the rainy season - 

  • Pumpkin is a great source of beta-carotene, vitamins, and minerals while being low on calories. In the boiled, mashed form, it can be added to just about any food without the children being any wiser. 
  • Beetroot is highly nutritious and high in fiber. Eating beetroot promotes the growth of good bacteria in the gut, which helps fight disease and boost the immune system.  
  • Bitter Gourd is a rich source of various vitamins and minerals. Containing many antioxidants, bitter Gourd, when consumed during the humid monsoon season, helps prevent skin diseases such as fungal infections like ringworm and athlete's foot.
Rainy Season Food for Kids

4. Spices 

Certain spices added to foods in rainy seasons for kids have numerous health benefits. They not only kill bacteria but help in the reduction of inflammation. 

  • Turmeric has superb anti-inflammatory properties and is rich in antioxidants. It neutralizes free radicals. Curcumin, its active ingredient, imparts a beautiful golden color to food. This spice can be added to lentils, vegetables, soups, eggs, rice, etc. 
  • Black Pepper has antioxidant, anti-inflammatory, immune-boosting, and fever-reducing properties due to the compound piperine. It helps to absorb beta carotene and iron. 
  • Garlic helps boost immunity. Sulfur in garlic has anti-inflammatory properties besides numerous other health benefits.  
  • Ginger contains antioxidants. Ginger has anti-inflammatory, antibacterial, and antiviral properties. Ginger consumption supports the immune system, protects against chronic disease, and supports recovery from common cold or flu. Eating ginger encourages efficient digestion. 

5. Lentils 

These provide high-quality plant proteins rich in fiber. Protein-rich lentils are essential for cell repair, recovery, immunity, growth, and development in children. They are an excellent source of B vitamins, iron, magnesium, potassium, and zinc which keeps the immune system healthy.

6. Ghee 

Adding ghee to a child's food enhances the taste and promotes better digestion. Ghee is a healthy source of saturated fats that provides many vitamins, minerals, and nutrients to the body. With such a wide variety of nutritious food available for consumption during monsoon, care should be taken to avoid certain foodstuffs from the children's diet.

Additional Read: Top Dairy Foods Benefits

Foods to be Avoided During the Rainy Season

High-calorie carbonated drinks, salty and nutritionally deficient foods

Parents should avoid giving calorie-dense carbonated drinks and salty fried food like french fries, fritters, samosas, and cheeseburgers, as they cause bloating stomach pain and diarrhea in children. This unhealthy food may lead to weight gain and obesity.

1. Street Food

The level of hygiene of street foods remains questionable; hence it is better to avoid them to prevent stomach upsets.

2. Curd

As per Ayurveda, curd has a cooling effect. Eating it during monsoon creates an imbalance in the body and causes stomach ailments. Excessive dairy foods can be avoided as they spoil easily during monsoon.

3. Fish and Seafood 

Monsoon is the breeding season for most types of fish. The taste and quality of seafood will be impacted; hence eating them during monsoon should be avoided.

Good eating habits are the foundation of a fit and healthy life. If children are finicky eaters, improvisation is the key to providing them with nutritious food. Hence, it becomes all the more essential to plan and give children a healthy, nutrient-rich diet. Get an online appointment with a nutritionist to get guidance on what rainy season food for kids is good and what is bad.

Published on 2 Aug 2022Last updated on 23 Dec 2022

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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