While the first monsoon rain brings relief from the heat, this season also calls for extra caution regarding the health of young children. With the change in weather, ailments such as colds, coughs, fevers, stomach infections, and viral illnesses tend to rise rapidly among children aged one to ten. The biggest challenge for parents is deciding what to feed them—or what to avoid—and what to pack in their school tiffin that they will happily eat without falling ill. By paying attention to simple dietary habits during this season, children can maintain strong immunity and avoid frequent illnesses.

**Avoid This Mistake**
Komal Bhati, a clinical nutritionist at Amrita Hospital, Faridabad, notes that children are more susceptible to weakened immunity during the rainy season. Therefore, they should always be served fresh, warm food. Leftover or stale food should be strictly avoided, as bacteria multiply rapidly in such food during this weather, increasing the risk of illness.

Bhati advises against feeding children fast food, pre-cut fruits, or unhygienic food from outside sources during this season. While children often enjoy items like pizza, burgers, and French fries, these can lead to infections during the monsoon. It is best to provide fresh, clean, homemade food whenever possible. If a child is eating less or has a reduced appetite, avoid forcing them to eat a full meal; instead, offer smaller portions at frequent intervals. Since children often cannot eat large amounts at once, try preparing items like roti rolls, healthy pasta, or similar dishes creatively—foods they can easily eat even while playing.

**Don't Overfill the Tiffin**
Bhati points out that there is no need to overfill the school tiffin. The meal packed should be visually appealing and nutritionally rich. Roti rolls, paneer rolls, fresh fruit, roasted chickpeas, fox nuts (makhana), and other healthy snacks are excellent choices. A tiffin box should contain a balance of protein, vegetables, and carbohydrates to ensure the child stays energized throughout the day. During this season, it is important to include foods rich in Vitamin C, iron, and zinc to boost children's immunity. Snacks such as powdered nuts, green leafy vegetables, beetroot, moong dal or gram flour (besan) chillas, oats chillas, eggs, and roasted chickpeas are beneficial for children; they provide essential nutrition while also strengthening immunity.

For children aged one to three years
According to Komal Bhati, children between the ages of one and three can easily be given eggs, dairy products, khichdi, dal-chawal (lentils and rice), paneer parathas, and soft roti rolls once they cross the one-year mark. Young children find foods like rolls easy to eat. Along with nutrition, physical activity is also crucial for children; daily play, running, and staying active play a vital role in maintaining their health and strengthening their immunity.

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