Healthy Monsoon Foods for Your Toddler

Worried about your child contracting an illness during the monsoon? We bring you a list of foods and nutrient-rich recipes that you must include in her diet to keep her healthy.

By Hima Ann Isaac  • 6 min read

Healthy Monsoon Foods for Your Toddler

Monsoon is a season of mixed emotions. While you welcome the rains post a scorching summer, you're equally worried about the impact of bacteria and viruses that thrive during this season. Apart from common cold and cough, children are mostly affected by water-borne diseases like diarrhoea, dysentery, typhoid, cholera and jaundice during this season. So what should you do to prevent infection?

Prevent infections with nutrients

Hippocrates said, “Let food be thy medicine.” Remember that food, if chosen wisely, is the only natural medicine that your child will ever need. Ensure that you fill her plate with nutrients that boost the immune system and help in smooth functioning of the gut.

Monsoon foods for your toddler 

Fresh, clean fruits

Fruits like papaya, oranges, sweet lime, guava and lemon are good sources of vitamin C and fibre, which improve your child’s immunity.


Vegetables are generally rich in vitamin A, magnesium and folate. Folate, especially, plays an important role in warding off infections and keeping the stomach, respiratory tract and skin healthy. Soups are always a good choice during this season. Include ginger and garlic in your cooking every day as they have good immune-enhancing and healing properties.

Sprouts, pulses and legumes 

These are good sources of protein, vitamin C and iron, which are essential for proper functioning of the body’s defence system.


They are an excellent source of protein that helps fight different disease-causing organisms.

Safety tip: Boil eggs very well to kill harmful bacteria.


Nuts like almonds, walnuts, pistachios are good sources of vitamin E, which neutralises the free radicals in the body and boosts the immune system


Include curd in your child's diet to promote the growth of good bacteria in her tummy and build a healthy digestive system.

Spices and condiments

Use spices like cumin seeds, clove, nutmeg, fenugreek seeds and turmeric powder regularly. They have very good anti-microbial and antioxidant properties that help in tackling disease-causing organisms in the body. Add an adequate amount of spices to your dishes to keep your child healthy. 

Give your child a concoction of spices boiled in water once a week to ward off cold. 

Now that you have the list of foods to keep your toddler healthy during the rainy season, we show you how to incorporate them into recipes your child will love.

1. Fruity raita


¼ cup pomegranate seeds

¼ cup pineapple, chopped into bite-sized pieces

2 cups curd, whisked

¼ cup boiled milk, chilled

Salt to taste

¼ teaspoon sugar (powdered)

¼ teaspoon mint powder

¼ teaspoon black pepper powder

For garnishing

¼ teaspoon cumin powder

1 tablespoon coriander leaves chopped


  • Whisk the curd and mix chilled milk, salt to taste, sugar, mint powder and black pepper powder
  • Add chopped pineapple and pomegranate seeds. Mix well
  • Serve chilled, garnished with cumin powder and chopped coriander leaves

2. Spinach soup


400 gm spinach chopped, washed

¼ teaspoon sugar

1 teaspoon butter

1 cup milk

Salt and black pepper powder to taste

¼ teaspoon nutmeg powder

Cream for garnishing


  • Melt 1 teaspoon butter in a pan, add blended spinach, milk, salt and black pepper powder to taste.
  • Add nutmeg powder and the sugar
  • Bring the mixture to boil, simmer for 2 minutes and remove from heat
  • Serve hot garnished with cream

Apart from eating healthy, it is essential to follow a few safety tips to ensure your child is healthy this monsoon.

Healthy Monsoon Foods for Your Toddler

About the author:

Written by Hima Ann Isaac on 24 June 2017.

The author is a nutritionist based in Chennai.

Join our Circles to share, discuss and learn from fellow parents and experts!

Looking for expert tips and interesting articles on parenting? Subscribe now to our magazine. Connect with us on Facebook | Twitter | Instagram | YouTube