The holy month of Ramadan is an amazing opportunity to focus on taking back a balanced & healthy lifestyle, here you can check important nutritional tips to enjoy a healthy fasting experience during Ramadan.
As we all know that the month Ramadan is full of blessings. Most of the children fast during Ramadan because many parents support their children to fast at a younger age and they also see their parents fasting so they want to take part in the ritual as well. It teaches them self-control & prepare them for their fasting practice.
Ramadan is going to start during the hot summer days this year, children can possibly experience exhaustion and dehydration because of the fasting practices, as well as develop bad eating habits that can harmfully affect their growth and physical development. This is why it is very important to pay attention to their eating habits during the fasting period and give them a proper diet and proper nutrition.
Here are some important nutritional tips to help enjoy a healthy fasting experience during Ramadan.
Prepare Healthy Food for Children in Ramadan
- Try to give fresh vegetables as they contain higher amounts of vitamins and minerals.
- Choose fresh fruits to make juices and serve them in balance without adding sugar. Also give low fat milk to children in Ramadan.
- Pick some lean meat, fish and skinless chicken, and make them by grilling, boiling and baking rather than frying.
Children’s diet during Ramadan is slow in order for their bodies to gradually adjust to new eating habits. Eating habits vary from one children to another it depends on their eating attitude, nutritional behavior and their overall health. Children should fast from breakfast until lunch when they are under ten. They should start out with limited fasts and increase their quantity gradually, so that their bodies can correctly adjust and get used to fasting for when they get older
Major Food items for Sehar
During sehar, children should take a lot of proteins, such as peanut butter, low fat cheese, yoghurt or milk. They should also take beans, lean meats, nuts, oatmeal, eggs and dairy products. They should increase their fiber intake and eat a lot of vegetables, whole wheat bread, wheat cereals and dried fruit.
Important Nutrients for Iftar
During Sehar and Iftar, children should increase water intake and also take nourishing drinks such as juices, milk and yoghurt. At the time of Iftar, it is significant that children eat a lot of hydrating fruit, such as watermelon, mango, berries, coconut, pineapple, grapes and oranges.This is important because fruit will give children the energy they need and help them feel refreshed, as well as provide them with all the necessary nutrients to sustain the entire fast throughout the day.