Monsoon’s here, and with it comes muddy puddles, sudden downpours, and kids itching to explore! For parents juggling busy schedules in the rainy season, finding healthy snacks that are portable, appealing to picky eaters, and resilient to humid weather is a must. 

But it’s not just about convenience, it’s also about safety and nourishment. damp weather can affect digestion and increase the risk of infections, so the right snacks should not only keep kids full but also support their immunity and gut health. With a little planning and smart choices, snack time can be both fun and fuss-free. 

Keep reading to explore snack options and important things to keep in mind while choosing snacks during the monsoon.

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Swap Low-Glycemic Snack With Healthier Options

Who doesn’t crave warm and tasty snacks when it is pouring outside, but common options like potato chips, white bread sandwiches, and instant noodles can raise blood sugar quickly and leave kids tired soon after. To keep their energy steady and digestion smooth, incorporate these smart choices for snacking:

•  Instead of potato chips, give them roasted sweet potato wedges made in an air fryer:  they are tasty and full of nutrients.
• Replace white bread sandwiches with makhana bhel.
•  For a healthier take on instant noodles, try zucchini noodles: light, easy to digest, and still fun to eat. These simple changes help kids stay active and happy, even on rainy days.

Related story: 5 Healthy Drinks By UR.Life Nutritionist

Follow WHO’s 5 Keys to Food Safety : Adapted for Monsoon

The monsoon season increases the risk of foodborne illnesses, especially in kids. The World Health Organization (WHO) has laid out 5 simple food safety rules — here’s how you can follow them during the rains:

• Keep Clean
  Always wash hands before handling food. Clean all utensils, lunch boxes, and chopping boards with boiled or filtered water to avoid contamination.
   
• Separate Raw & Cooked
  Use different knives, plates, and containers for raw and cooked food. This avoids bacteria from raw items like vegetables or meat getting into cooked snacks.
   
• Cook Thoroughly
  Make sure food is well-cooked, even when reheating, ensure it’s steaming hot (at least 70°C) to kill germs that thrive in moisture.
   
• Keep Food at Safe Temperatures
  Do not leave food out too long. Only pack what will be eaten within 2–3 hours. Use insulated boxes to keep food warm and safe.
   
• Use Safe Water and Raw Materials
  Use filtered or boiled water for cooking and washing. Avoid raw sprouts, green chutneys, or fruit sold on the roadside, as they may carry hidden germs.

Related story: Powerful Food Combinations For Better Health

Say No to Refrigerated Leftovers

During the monsoon, food spoils faster because of the high humidity. Bacteria and fungi grow quickly on cooked food that’s stored overnight, even in the fridge. Eating such food can lead to stomach infections, vomiting, or food poisoning, especially in kids whose immune systems are still developing.

Why it's risky:

• Cold temperatures slow bacteria but they don’t stop it.
• Reheating doesn’t always kill all germs, especially if food isn’t heated evenly.
• Moist foods like rice, dal, or cooked vegetables spoil the fastest.
   

 What to do instead:

• Always prepare snacks fresh, or within 4–6 hours of eating time.
• If you must store something, choose dry, low-moisture snacks that last longer.

Related story: Fermented Foods To Improve Gut Health

Add Probiotics Naturally

Probiotics are good bacteria that help keep the stomach healthy, boost immunity, and improve digestion. You can add probiotics to your child’s diet in fun, tasty ways without needing fancy supplements. Here are some easy snack ideas using natural probiotic-rich foods:

• Hung curd sandwich spread: Mix hung curd with herbs, veggies, or grated carrots for a creamy and nutritious sandwich filler.
• Flavoured lassi: Add fruits like mango, banana with a little honey for a tasty probiotic drink.
• Curd dip with veggie sticks: A fun way to get kids to eat raw carrots or cucumbers. 

Follow Smart Snack Timing to Support Digestion

During the monsoon, the body’s digestion tends to slow down. Ayurveda says the “digestive fire” (Agni) becomes weak in this season, which means heavy or untimely snacks can cause bloating or discomfort. That’s why it’s best to offer snacks during mid-morning (around 10–11 am) or early evening (around 4–5 pm) when digestion is more active. Also, avoid giving snacks too close to lunch or dinner. It can reduce appetite and make the child feel heavy.

Snack ideas:

• Steamed lentil pancakes (moong dal chilla): Protein-dense that will prevent hunger pangs
• Fermented dosa/idli: for improved  gut health
• Ragi porridge: rich in calcium and easy on the stomach
• Oats and banana mini muffins: baked and mildly sweet

Moisture-Resistant Packing

In the rainy season, moisture in the air can quickly spoil food and even lead to fungal growth, especially in kids' tiffins. Packing snacks properly is just as important as choosing the right food. Here’s how to keep snacks fresh and safe while on the go:

• Layer 1: Absorbent Base
  Place a clean tissue or paper napkin at the bottom of the lunch box or under the snack. It helps soak up any extra moisture and keeps food from getting soggy.
   
• Layer 2: Airtight Containers
  Always use airtight steel or BPA-free plastic containers. These keep the air out and prevent moisture from affecting the food.
   
• Avoid Foil Wrapping
  Do not use aluminium foil during the monsoon. It traps steam and makes food wet and sticky. Instead, use parchment paper or butter paper to wrap rolls or sandwiches as it allows food to breathe and stay dry.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Choosing the right snacks, following food safety practices, and packing them well can make a big difference during the rainy season. With a little planning, you can keep your child healthy, active, and ready to enjoy every monsoon moment without worry.