Eat Right: Rainproof your nutrition, say experts

Children love playing in the rain; they play with water boats, jump in small pits poured with rainwater, and play with mud in these weather conditions. But this season also brings along a spectrum of health woes. Seasonal colds, flu, typhoid, mosquito-borne diseases like malaria, dengue, and stomach infections are very common in monsoon.

Hence, we need to ensure that the food you eat strikes the right balance between nutrition and immunity. Practicing mindful eating behaviour, choosing seasonal foods, staying physically active, and being positive is the best way to maintain good health status, Komal Nathani, Headmistress, Rhythms Kinderworld, GK-II, stressed.

She said that it is important that we incorporate some food groups into the kids’ diet. “Drinking plenty of safe and potable water is as vital as consuming warm, freshly made, herbal teas, broths, and soups. These drinks are rehydrating, maintain electrolyte balance, detoxifies the system that are essential for building a robust immune system,” Nathani said.

There are several unhealthy eating practices that one should avoid, as these food habits are more prone to increase your risks of contracting infections during the monsoon season, Nathani said.

“While it is fine to have fried foods like samosas or pakoras occasionally during this season. Eating these foods in excess can lead to several gastrointestinal woes like indigestion, bloating, and diarrhoea. Avoid reusing fried oil, as it can be toxic to the health, especially for a toddler,” Nathani warned.

She added that the risk of water contamination is high during this season, which makes fish and seafood vulnerable to carrier infections.” Hence, it is best to refrain from eating seafood during the monsoon,” Nathani advised.

Another no-no is eating food from outside — at restaurants as well as street food stalls. “The temperature during monsoon is ideal for bacterial and fungal growth and there is an increased risk of food and waterborne infections. This is true for green leafy vegetables. Thus, it is important to wash these veggies thoroughly and cook them on high heat before eating,” Nathani said.

The temperature during monsoon is ideal for bacterial and fungal growth and there is an increased risk of food and waterborne infections. This is true for green leafy vegetables. Thus, it is important to wash these veggies thoroughly and cook them on high heat before eating

–Komal Nathani, Headmistress, Apeejay Rhythms Kinderworld, GK-II

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Concurred Dr Abhijit V Mhapankar, Consultant Paediatrician and Neonatologist & visiting Consultant at Terna Speciality Hospital, Nerul, and Apollo Hospital, Navi Mumbai. “Though it is natural for kids to want to eat out, it should be restricted to two days a month. The rest of the time, healthy home-cooked food is essential for a healthy gut. Also, food during this season should not be bought from kiosks. The chances of infection increase,” Dr Mhapankar said, whose daughter just passed out of class XII from Apeejay School, Nerul.

He stressed the need to cook food at high heat so it kills any bacteria. “Also, avoid giving kids any raw food items like cucumbers and tomatoes. Give fruits that have been freshly cut at home. The most important thing, ensure that your child drinks only safe and potable water,” Dr Mhapankar said.

Foods to be included in a child’s diet during monsoon season

According to Nathani, there is a list of foods that must be included in a child’s regular meal plan to keep his/her gut healthy and keep other monsoon-related illnesses at bay.

Fruits: Adding seasonal fruits like Indian BlackBerry (jamun), pears, plums, cherries, peaches, papaya, apples, and pomegranates supports meeting the increasing demands of nutrients like vitamins A, C, antioxidants, and fibre. These fruits aid to improve digestion, maintain gut flora, and trigger the immune response.

Vegetables: Adding veggies like bottle gourd, bitter gourd, ash gourd, ridge gourd, snake gourd, cucumbers, tomatoes, beans, okra and radish liberally to the diet plan fosters good gut health and immune activity.

Spices: Turmeric, ginger, garlic, pepper, cinnamon, cardamom, and nutmeg are bestowed with anti-inflammatory, antifungal, antiviral, antimicrobial, anti-bacterial, and immune-boosting activities. They work amazingly well to support the immune system by regulating immune cells like T-cells that help the body defend against pathogens.

Nuts: They are loaded with proteins, healthy fats, vitamins, minerals, and antioxidants. Kids should have them to maintain good physical and mental health.

Garlic: It is known to combat the common cold and flu and triggers your immunity. Even studies reveal that adding garlic to your daily diet increases the T cells in the blood, thereby aiding to safeguard you from viral attacks.

Turmeric: Potent antiseptic, antiviral, antifungal, antibacterial, antimicrobial, and anti-inflammatory qualities of turmeric trigger your immune system naturally and combat infections. Turmeric is a sure-shot remedy for all your monsoon-related illnesses.

Probiotics: Fermented foods like yogurt, buttermilk, and pickled vegetables are good sources of probiotics that are sure to keep your gut flora healthy.

Lemon: Boast with the goodness of vitamin C, potent antioxidant lemons are a great addition to your monsoon diet that helps to enhance immune response and keep infections at bay.

Remember: “Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is no such thing as bad weather, only different kinds of good weather. And when it rains on your parade, look up rather than down. Without the rain, there would be no rainbow,” Nathani said in conclusion.