Important instructions before children fast:
- Make sure the child is ready and willing to start learning how to fast.
- Do not allow him to fast when he is sick and tired, such as: influenza, etc.
- Make sure that fasting is gradual for young children.
- Make sure to specify the days of fasting, such as: fasting the first and last days of Ramadan, and the time of fasting, such as: fasting from 11 am to 6 pm.
- Fasting is only food and not drinking water, especially for young children.
- Use positive reinforcement for the child and encourage him to continue by offering him words of praise.
Nutritional tips for children during Ramadan:
There are many ways to ensure that children enjoy a healthy fasting experience. It all boils down to proper nutrition and healthy eating:
Iftar:
- It is preferable for the child to start eating dates and water, milk, or fresh juice, as dates are a great source of dietary fiber.
- Then eat soup from fresh vegetables, as soup contains healthy, moisturizing ingredients rich in fluids, which facilitate the digestion process, and is also a great source of nutrients.
- Eat plenty of salads at breakfast; as they are full of vitamins, minerals, and fiber, and they also prevent constipation and help hydrate the body.
- The main dish should contain all the nutrients, such as: proteins such as meat and eggs, and starches such as rice.
- Drink enough fluids, especially water, fresh juices, or milk, distributed between the periods of breakfast and suhoor.
- Make sure to eat fruits, especially those that are hydrating and provide the body with fluids, such as: watermelon, oranges, grapes, and pineapple.
- Avoid overeating at breakfast and filling the stomach with large quantities.
- Avoid consuming foods high in fats and sugars.
Suhoor meal
It is an essential meal that should not be overlooked, and it should provide children with enough nutrients and energy.
To maintain their fasting throughout the day, these tips must be followed:
- Delaying Suhoor as much as possible, to avoid long hours of fasting.
- Suhoor meals should provide all nutrients, such as: starches, proteins, and dairy products.
- Suhoor meals should include high-fiber foods, such as: whole wheat grains and oats, because they are soluble fiber, it gives a feeling of fullness for the longest possible period.
- Eat vegetables and fruits at Suhoor, especially those that contain large amounts of fluids, such as: watermelon, cucumber, pineapple, and oranges.
- Avoid salty or spicy foods, because they increase the feeling of thirst, such as: sausages, processed and salted meats, olives, pickles, salty cheese, and sauces, such as: ketchup and mayonnaise.
- Avoid drinking too much water at Suhoor, because the body gets rid of all the excess water, it is preferable to distribute it between Iftar and suhoor periods.
Tips for safe fasting for children:
- Follow a balanced diet during the month of Ramadan, so that the child eats all the essential nutrients necessary for growth.
- Make sure the child gets the calories he needs, to avoid energy deficiency in the child.
- Make sure the child drinks fluids after fasting hours, to prevent dehydration, constipation, etc.
- Replace artificial juices with natural juices rich in vitamins and minerals, such as orange.
- Monitor the fasting child and pay attention to him. If you feel that he cannot tolerate fasting, and feels tired and dehydrated, you should break the fast immediately.
- The child should not make any strenuous effort during fasting hours and pay attention to his health condition.
- Encourage the child by exercising with him after breakfast.
- Divide meals to prevent overeating.
- Enjoy the meal and avoid overeating by eating slowly.
- Avoid soft drinks, spicy and fried foods to reduce digestive problems.
- Prepare the child for bedtime by blocking the light from the room and removing distractions such as electronic devices.
Children Fasting and School:
- Ensure that the child can fast so that performance and concentration skills at school are not affected.
- Make sure to eat healthy and balanced food that contains sufficient calories and nutrients to provide the child with energy during fasting hours and during school day.
- Avoid foods that contain fats and sugars, which cause indigestion and discomfort during fasting.
- Be careful not to be exposed to high temperatures and the sun during the school day, such as: doing sports activities in the school playground; to avoid losing body fluids and exposure to dehydration.
- Organize and divide time, to do schoolwork, after breakfast until the suhoor meal.
- Create a routine with specific sleeping hours and follow it every day, to organize the child's time, and help him avoid lethargy and feeling sleepy during the school day.
- Be sure to take a short nap during the day in Ramadan, to recharge the body's energy and prepare for studying after breakfast.
- Avoid drinks containing caffeine, such as: coffee and tea, because caffeine is a diuretic, which may lead to dehydration.
- Avoid staying up late watching TV, or electronic devices.