The monsoon season brings joy and relief from the heat but it also brings a lot of monsoon-related illnesses like malaria, dengue, cold, and flu. During this season, our immune system becomes weak and vulnerable. Hence, we need to pay extra attention to our diet during this season, especially for kids. In this blog, we are going to discuss some of the essential monsoon diet tips for kids with vegetarian benefits.

Nutritional Needs for Kids During Monsoon Season

Before we dive into the meal ideas, let’s discuss the nutritional needs for kids during the monsoon season. Kids need a balanced diet that is rich in nutrients like vitamins, minerals, and antioxidants to keep their immune systems strong. During the monsoon season, the following nutrients are essential:

• Vitamin C: It helps to prevent infections and improves immunity. It is found in citrus fruits like oranges, lemons, and grapes.
• Zinc: It helps in healing wounds and infections. It is found in lentils, nuts, and whole grains.
• Vitamin A: It helps in maintaining healthy eyesight, and it is found in colorful fruits and vegetables like carrots, tomatoes, and pumpkins.
• Iron-rich food: Iron helps in building hemoglobin, which is essential for healthy blood cells. Iron-rich food includes green leafy vegetables, lentils, nuts, and black beans Now that we know about the essential nutrients let’s discuss some meal ideas for kids during the monsoon season.

Monsoon Diet Tips and Meal Ideas for Kids

1. Warm and Healthy Soups: During the monsoon season, it’s essential to keep the body warm. Warm soups made of seasonal vegetables like squashes, carrots, beetroot, and tomatoes are a great option. They are not only warm and comforting but also packed with vitamins, minerals, and antioxidants.
2. Immune-boosting Drinks: Drinks like hot chocolate, turmeric milk, herbal teas, and lemon-honey-ginger water can boost immunity and keep your child hydrated. These drinks are packed with antioxidants, vitamins, and minerals.
3. Healthy Breakfast Options: A nutrient-rich breakfast is the key to a strong immune system. You can serve oatmeal, porridge, or smoothies made of seasonal fruits. You can also add nuts and seeds to make it more nutritious.
4. Incorporate Fresh Fruits and Vegetables: Fresh fruits and veggies like carrots, pumpkin, spinach, and apples are loaded with essential nutrients. You can also serve raw salads with different dressings to add variety.
5. Healthy Snacks: Snacks like roasted nuts, popcorn, baked sweet potato chips, and yogurt can be a great option for kids during the monsoon season. These snacks are full of fiber, protein, and vitamins.
6. Incorporate Probiotics: Probiotics help in maintaining a healthy gut and a healthy immune system. You can add yogurt, kefir, and fermented food like sauerkraut, pickles, and kimchi to your child’s diet.
7. Home-cooked Meals: It’s always best to prepare homemade meals as you can control the ingredients and avoid unhealthy fats, additives, and preservatives. You can make healthy versions of your child’s favorite foods like pizza, burgers, and sandwiches. Use whole-grain bread and add lots of veggies to make it more nutritious.

Therefore, a healthy monsoon diet for kids should be rich in essential nutrients like vitamins, minerals, and antioxidants. Warm soups, healthy breakfast options, immune-boosting drinks, fresh fruits, and veggies, healthy snacks, probiotics, and home-cooked meals are some of the best options for kids during the monsoon season. By adding these foods to your child’s diet, you can help them maintain a healthy immune system and prevent monsoon-related illnesses. So, keep these tips in mind and enjoy the monsoon season with your kids.