Monsoon health: How to maintain a nutrient-rich diet for your kids this season

A nutrient-rich diet should be complemented by a healthy lifestyle, including regular exercise, adequate sleep, and maintaining good personal hygiene to keep your child's immunity strong during the monsoon season.

Monsoons are a time to be more cautious with the kids as they are more vulnerable to seasonal health problems. (Source: Freepik)

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Monsoon season brings fun and relief from the hot summer heat. However, they are a time to be more cautious with the kids as they are more vulnerable to seasonal health problems such as cough, cold, flu, diarrhoea, and mosquito-borne infections such as dengue, malaria, and chikungunya when exposed to rain.

Maintaining a nutrient-rich diet for kids during the monsoon season is essential to keep them healthy and protected from common ailments.

Talking about the same, Samiksha Kalra, Head Clinical Nutritionist, Rosewalk Healthcare said that parents should incorporate a variety of fresh fruits and vegetables into their child’s diet as it provides essential vitamins, minerals and antioxidants that boost immunity.

“Include citrus fruits, Indian gooseberries (amla), bell peppers, mushrooms, nuts, seeds and yoghurt in a child’s diet. Keep children hydrated by encouraging them to drink plenty of water throughout the day. Opt for whole grains like brown rice, oats, and millet as they are rich in fibre, vitamins, and minerals and provide sustained energy. Prepare warm, nourishing soups using seasonal vegetables, lentils, and herbs. These soups are not only comforting but also provide essential nutrients and hydration. Ensure adequate protein in the child’s diet as it is essential for growth, development, and immunity,” she informed.

During the monsoon, there is an increased risk of food contamination. “Ensuring proper hygiene and food safety practices is a must, such as washing fruits and vegetables thoroughly, cooking food thoroughly, and minimising the consumption of processed and packaged foods as they are often low in nutrients and high in unhealthy fats, sugar and additives,” said Kalra.

Maintaining a nutrient-rich diet for kids during the monsoon season is essential to keep them healthy and protected from common ailments. (Source: Freepik)

A nutrient-rich diet should be complemented by a healthy lifestyle, including regular exercise, adequate sleep, and maintaining good personal hygiene to keep your child’s immunity strong during the monsoon season.

ALSO READ | How to maintain a nutrient-rich diet for your kids this monsoon

Adding to this, Trupti Padhi, Dietician and Clinical Nutritionist, consults on Practo said that during the monsoon season, it is crucial to prioritise nutrient-rich foods for children, particularly those containing carbohydrates, fibre and essential vitamins.

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“These dietary elements help enhance their immunity and protect against stomach infections, cold, and cough. Since many children can be selective eaters, it is essential to provide them with a variety of food options. For instance, if a child dislikes plain rice, substitutions and modifications can be made by incorporating a mix of vegetables, paneer, chicken, or eggs. This ensures that they receive a well-balanced meal with the correct proportion of fibre, protein, carbohydrates and other nutrition on a daily basis. Another critical aspect to remember is hydration as it can flush out toxins from the body, warm water especially will be very beneficial for kids as it can also help with digestion,” she noted.

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