Eating balanced diets
Dr G. M. Shanbhag, consultant pediatric - critical care, KIMS Hospitals in Thane says the most important aspects of meals during the monsoons are maintaining a balanced diet and adequate water intake which is 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

Incorporate seasonal fruits 
Shanbhag says 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

There is more to adding fruits than its unique colours and flavours. Suvarna Sawant, chief Dietitian and HoD, clinical nutrition and dietetics, Nanavati Max Super Speciality Hospital in Vile Parle West shares that adding fruits like guava, papaya, and amla boosts vitamin C intake naturally, which helps fight off common infections

Make seasonal vegetables interesting 
Shanbhag says 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

Sawant adds that eating 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

Get innovative with dishes 
Sawant says it is easy to make innovative meals by simply making some tweaks. Make 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

Last but not the least, fermented foods like curd provide beneficial probiotics that improve gut immunity—especially helpful when the risk of diarrhoea is high

General tips 
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