As schools resume, Mumbai doctors share meal plans for children during monsoon

As Mumbai`s schools begin classes, children and parents are going to get busy with their academics. While it won`t take long for that to pick up pace in the coming months, the monsoon season looms large and so does the many sicknesses that come with it.

With monsoon and sickness going hand-in-hand, people often get sick. While adults can manage by themselves, children more often than not get affected because of lower immunity. Couple that with them enduring a busy schedule that not only involves going to school and studying, but also indulging in physical activities like playing sports, nutrition plays an important role in their lives.

At such times, Mumbai`s health experts say the need for parents to take care of their child`s health is of the utmost importance. The easiest way to do that is by making sure they eat the right kind of food.

Keeping this in mind, mid-day spoke to Dr G. M. Shanbhag, consultant pediatric – critical care, KIMS Hospitals in Thane, and Suvarna Sawant, chief Dietitian and HoD, clinical nutrition and dietetics, Nanavati Max Super Speciality Hospital in Vile Parle West to dissect the need to pay attention to children`s nutrition during the monsoon. They not only highlight why it is important but also help suggest meal plans that would help them keep sickness at bay.

What are the common monsoon sicknesses that affect children?

Shanbhag: Viral infections (the common cold and flu), mosquito-borne illnesses (dengue, malaria, chikungunya), leptospirosis (from urine of infected animals), and infections from contaminated water and food (gastroenteritis, jaundice, typhoid, cholera) are the most common infections. In addition, fungal infections of the skin are significantly more common due to the damp conditions.

As the surroundings are humid, moulds get a foothold and can trigger asthma-like symptoms. Such symptoms may also arise from increased pollen.

Sawant: During the monsoon, children become more vulnerable to a variety of infections due to climatic changes in their nutritional intake. The most common illnesses seen in this season include gastrointestinal infections like diarrhoea and typhoid, viral fevers, cold and flu, dengue, and skin anomalies.

Since children are very active during this time, how can their immunity be affected with sicknesses?

Shanbhag: Children`s immune systems are still developing and they are more vulnerable in a general sense. Add to it, monsoons come with higher humidity levels, and higher exposure to moulds and other allergens. This paves the way for respiratory tract infections.

Sawant: Children have higher metabolic rates and growth demands. They require a sustainable intake of macro and micronutrients to maintain immunity and ward off the infections. But as we have observed, most children, especially those aged 5–12, do not have a steady intake of crucial micronutrients like iron, zinc, folate, vitamin A, and C. These nutrients are extremely crucial in maintaining a healthy immune function. Children with such nutrient gaps are more prone to seasonal infections, affecting their health, energy and educational progress.

Once affected by infections, there is an associated disturbance in children`s fragile immunity, and that can delay the recovery, prolonging the illnesses.

What are the foods that children can eat to keep the sicknesses at bay, and beat the sickness respectively?

Shanbhag: A balanced diet and adequate water intake are the key to avoiding monsoon-related sicknesses. The food should be freshly and hygienically prepared, and the water should be filtered and preferably boiled. Plenty of vegetables (appropriately washed and cooked) and fruits (adequately washed and peeled) provide good immunity in these monsoon times.

If there is a sickness affecting the child, these same measures, in addition to prompt medical attention, provide for a faster cure.

Sawant: To help children build a healthy immunity, parents should include a wide range of nutrient-rich foods, especially during the monsoon. Fresh seasonal vegetables like bottle gourd (lauki), ridge gourd (turai), pumpkin, and ash gourd are excellent—they’re hydrating, low in fat and high in vitamins A and C. Adding fruits like guava, papaya, and amla boosts vitamin C intake naturally, which helps fight off common infections. Fermented foods like curd provide beneficial probiotics that improve gut immunity—especially helpful when the risk of diarrhoea is high.

How can parents make the school breakfast or lunch interesting with seasonal ingredients? Share meal ideas

Shanbhag: Seasonal fruits such as mangoes, plums, cherries, and pomegranate seeds can be eaten as usual, as they have appealing colours and tastes, and children enjoy the sweet and sour flavours, as they come from these. These fruits can be incorporated in sweets such as kheer, or in curds or lassi. Partially ripe mangoes can be cooked in curries and taste delicious.

Vegetables such as beans, carrots, and peas can be incorporated into soups and khichdi. Lady fingers (bhindi), beans, and carrots can be stir-fried. Beetroots, carrots, and peas can be added to parathas and upma. These make breakfast or lunch colourful.

Cutting foods in shapes such as cubes, crescents and smileys of fruits or salads also makes the food attractive. Children can`t resist them during their school breaks.

Simply decorating a plate with a variety of coloured foods, such as beans, carrots, cucumbers, papaya, pomegranate seeds, and cherries, gives a vibrant look and encourages children. This can be their fruit and salad party. These foods provide lots of vitamins, minerals and plenty of water, which boost immunity.

Sawant: Try to give them a well-rounded tiffin, which can be both exciting and nourishing. Vegetable poha with grated carrots and coriander, or a stuffed thepla with bottle gourd and paneer paired with a seasonal fruit can be great options. Millet-based idlis with coconut chutney or a bowl of moong dal khichdi with spinach can also be nutrient rich and  filling. Using mildly spiced, home-cooked chutneys made from tamarind or mint can make the food both delicious and help with digestion.

Finally, what foods should children avoid during the monsoon season?

Shanbhag: Children should avoid eating outdoors, as the food is likely contaminated. Even at home, avoid eating raw vegetables and fruits without peeling. Washing vegetables and fruits before consumption is a must.

Children should not drink water from unknown sources. Drinking water should be filtered and preferably boiled.

Avoid eating junk and packaged foods, as they weaken immunity.

Sawant: During monsoons, avoid giving raw leafy greens as they are difficult to clean thoroughly. Uncovered street food, and fried snacks high in oil content. Soft drinks with too much sugar, and packaged foods with artificial additives should be completely avoided. 

On the other hand, fill the tiffin with colourful, home-cooked foods that combine seasonal produce, whole grains, pulses, and good fats. It will not only build their immunity and look attractive but give them a steady flow of energy and help their attention span in school.

Some schools, which provide breakfast and lunch to their students, should incorporate specific guidelines for their kitchens, after consulting trained nutritionists.

Nutrition isn’t just about eating more—it’s about eating right for the season.

This article first appeared on Mid Day