Monsoon Child Care: Important Tips for Keeping Your Kids Healthy and Happy

Why Diet Is Important During the Monsoon:

The monsoon makes the air very humid, which makes waterborne and vector-borne infections more common. Kids are more likely to get sick, so good nutrition is very important for building immunity and staying healthy overall.

Foods that help your immune system:

- Citrus fruits: Oranges, lemons, and sweet limes are all high in vitamin C, which helps the immune system work better.

- Green leafy vegetables: Spinach, fenugreek, and amaranth are good sources of vitamins and minerals, but make sure to wash them well.

- Yoghurt and probiotics: These things help keep your gut healthy and your immune system strong.

- Nuts and seeds: Almonds, walnuts, and pumpkin seeds are good sources of healthy fats and antioxidants.

- Herbal teas: Ginger or tulsi teas can help your body fight off infections.

Healthy Eating Habits

- Always wash fruits and vegetables with clean, filtered water.

- Choose home-cooked meals over street food to lower the risk of getting sick.

- Make sure the food is “freshly cooked” and stay away from raw salads, which could have germs in them.

- To avoid getting sick from water, only drink “boiled or filtered water”.

- Keep foods that go bad in the fridge, and don't eat leftovers.

Ideas for Healthy Meals

Meal	Suggested Foods
Breakfast	Oats porridge with nuts, whole wheat toast, fruit smoothie with yoghurt
Snacks	Steamed corn, roasted chickpeas, and homemade vegetable soup
Lunch/Dinner	Rice with lentils/khichdi, rotis with cooked greens, sautéed seasonal vegetables
Beverages	Warm milk, spiced herbal infusions, filtered water

Foods You Shouldn't Eat

- Unpasteurized dairy products, raw sprouts, and salads from outside.

- Seafood, because it's hard to tell how fresh it is during the monsoon season.

- Foods that are too oily and spicy to digest.

- Leafy greens from sources that aren't sure because of the risk of contamination.

More tips:

- Suggest “smaller, more frequent meals” to help with digestion.

- Show kids how to “wash their hands before meals”.

- Include “colourful fruits and vegetables” to get a range of nutrients.

- Use spices like turmeric and cumin because they kill germs.

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