Important Guidelines Before Children Start Fasting:
- Ensure the child's readiness and desire to start learning how to fast.
- Do not allow the child to fast if they are sick or exhausted (e.g., suffering from the flu, etc.).
- Make sure that fasting is introduced gradually for young children.
- Be sure to set specific days for fasting (such as fasting the first and last days of Ramadan) and specific times (such as fasting from 11:00 AM until 6:00 PM).
- For very young children, fasting should be from food only, not from drinking water.
- Use positive reinforcement for the child, encouraging them to keep going by offering praise and kind words.
Nutritional Tips for Children During Ramadan:
There are many ways to ensure children enjoy a healthy fasting experience, which can be summarized in proper nutrition and healthy eating habits:
Iftar Meal (Breakfasting):
It is preferred for the child to begin by eating dates with water, milk, or fresh juice, as dates are a rich source of dietary fiber.
- Next, they should have a soup made from fresh vegetables; soups are packed with healthy, hydrating ingredients and are rich in fluids that ease digestion and offer high nutritional value.
- Encourage eating plenty of salads during Iftar because they are full of vitamins, minerals, and fiber, which prevent constipation and help hydrate the body.
- Ensure the main dish contains all essential nutrients, including proteins (like meat or eggs) and carbohydrates (like rice).
- Drink adequate amounts of fluids, especially water, fresh juices, or milk, spaced out between Iftar and Suhoor.
- Make sure to serve fruits—particularly hydrating ones that supply the body with fluids, such as watermelon, oranges, grapes, and pineapples.
- Avoid overeating at Iftar or filling the stomach with large quantities of food all at once.
- Avoid consuming foods that are high in fats and sugars.
Suhoor Meal (Pre-dawn Meal):
Suhoor is an essential meal that should never be skipped. It must provide children with enough nutrients and energy to sustain their fast throughout the day. This can be achieved by following these points:
- It is highly recommended to delay Suhoor as much as possible so that it is close to the start time of the fast.
- The Suhoor meal must provide all necessary nutrient groups, such as carbohydrates, proteins, and dairy products.
- Ensure that the meal includes fiber-rich foods like whole wheat grains and oats; fiber is digested slowly and keeps the child feeling full for the longest possible duration.
- Serve vegetables and fruits at Suhoor, especially those containing high amounts of fluids (e.g., watermelon, cucumbers, pineapples, and oranges).
- Avoid salty or highly spiced foods as they increase the sensation of thirst, such as sausages, processed or salted meats, olives, pickles, salty cheeses, and sauces (like ketchup and mayonnaise).
- Avoid drinking excessive amounts of water all at once during Suhoor, because the body simply flushes out the excess water. Instead, it is better to distribute water intake throughout the hours between Iftar and Suhoor.
Tips for a Safe Fasting Experience for Children:
- Maintain a balanced diet during the month of Ramadan so that the child receives all the essential nutrients necessary for proper growth.
- Ensure the child gets the required calorie intake to prevent energy depletion.
- Make sure the child drinks plenty of fluids during non-fasting hours to prevent dehydration, constipation, and other complications.
- Replace artificial juices with natural ones that are rich in vitamins and minerals, such as orange juice.
- Monitor the fasting child closely; if you notice they cannot tolerate the fast or show signs of exhaustion and dehydration, they must break their fast immediately.
- Do not let the child engage in any strenuous physical effort during fasting hours, and pay close attention to their health status.
- Encourage the child by practicing light exercises with them after the Iftar meal.
- Divide meals into smaller portions to prevent overeating.
- Teach them to enjoy their food and avoid overeating by eating slowly.
- Avoid carbonated drinks, spicy foods, and fried items to minimize digestive problems.
- Prepare the child for bedtime by dimming the lights in the room and removing distractions like electronic devices.
Child Fasting and School:
- Ensure the child is capable of fasting so that their performance, skills, and concentration levels at school are not negatively affected.
- Make sure they consume healthy, balanced meals that provide enough calories and nutrients to supply them with energy during school fasting hours.
- Avoid foods containing heavy fats and sugars, which cause indigestion and discomfort during the fast.
- Make sure the child avoids exposure to high temperatures and direct sunlight during the school day—such as playing sports in the school yard—to prevent loss of body fluids and dehydration.
- Organize and divide time appropriately for doing school homework during the period between Iftar and Suhoor.
- Establish a consistent sleep schedule and follow it daily to organize the child's time and help them avoid lethargy and drowsiness during the school day.
- Encourage the child to take a short nap during the day in Ramadan to recharge their body energy and prepare them for studying after Iftar.
- Avoid caffeinated drinks like coffee and tea, as caffeine acts as a diuretic and can lead to dehydration.
- Avoid staying up late watching television or using electronic devices.