Nutrition During Ramadan – For moms With Small Kids

Moms, although the essence of fasting in Ramadan is spiritual, this holy month promotes numerous health benefits for both your mind and body such as re-setting your metabolism and losing weight, as well as helping your digestive system to rest and rejuvenate. In addition, fasting will boost brain power and help you overcome some bad habits (such as smoking). Remember that the pre-dawn and post-sunset meals (Suhour and Iftar meals) are two important meals and should be balanced meals for all food groups. Exercise during the holy month will help you lose weight/maintain current weight. It can be done during fasting or after Iftar depending on what you feel you can do within your limits, time availability and your fitness level.

We know the importance of Ramadan from a young age. Children partake in observing fasting and as parents, we have the responsibility to guide and assist during the progression of their fast. It is crucial to prepare the kids for the hunger and thirst they will experience, and how they can maintain their energy levels to do their daily school work.

Fasting tolerance in children is determined by their overall health and nutrition. Before a child fasts, parents should assess their ability to tolerate hunger, activities, and eating habits.

Maintaining proper nutrition is critical for children while fasting therefore a diet with a variety of nutritionally balanced food is essential to ensure they will not develop nutritional deficiencies. Hydration is essential.

Iftar

The fast-breaking meal should be a healthy, energy-rich meal. Encourage children to have two to three dates to break the fast. Dates are high in iron and minerals and high in energy.

Iftar should include fresh fruit juice or fresh fruits, it provides natural sugars, minerals, and vitamins required for energy and fluids. Encourage the child to eat a proper-sized meal and to chew properly.

Avoid serving large meals with highly processed and deep-fried foods to break the fast. Overeating at Iftar can result in vomiting, indigestion, bloating, and abdominal pain. 

Suhour

It is critical to eat the right foods, such as fibre-rich whole-grain foods that are slow to digest and maintain a steady sugar level. Whole-grain foods provided will assist the child in growing and maintaining focus the following day at school.

Research has shown that fasting for 30 consecutive days without performing any physical exercise or activity reduces strength and physical fitness. In fact, exercise during Ramadan for kids can offer several benefits, including, maintaining overall health, and well-being, maintain fitness, enhanced energy level and better sleep

Nutrition During Ramadan – For moms With Small Kids

You can choose to exercise while fasting or after Iftar, depending on your limits, availability, and fitness level.

We understand the significance of Ramadan from a young age. Children often join in fasting, and as parents, we have the responsibility to guide and support them throughout. It's crucial to prepare children for the hunger and thirst they will experience and to help them manage their energy levels so they can complete their daily school work effectively.

A child's ability to fast depends on their overall health and nutrition. Before they begin fasting, parents should evaluate their child’s ability to handle hunger, daily activities, and their general eating habits.

Maintaining proper nutrition is essential for children while fasting. A nutritionally balanced diet is necessary to avoid deficiencies, and keeping them hydrated is crucial.

Iftar

The meal to break the fast should be healthy and energy-rich. Encourage children to have two to three dates to break their fast; dates are rich in iron, minerals, and energy.

Include fresh fruit juice or fresh fruits in Iftar, as they provide natural sugars, minerals, and vitamins necessary for energy and hydration. Encourage your child to eat a balanced meal and chew thoroughly.

Avoid serving large meals with highly processed and fried foods at Iftar, as overeating can lead to vomiting, indigestion, bloating, and abdominal discomfort.

Suhour

It's essential to consume fiber-rich, whole-grain foods during Suhour that digest slowly and help maintain stable blood sugar levels. Whole grains also support growth and help children stay focused at school the next day.

Research indicates that fasting for 30 consecutive days without engaging in physical activity can reduce strength and fitness levels. However, exercising during Ramadan can provide kids with several benefits, such as maintaining overall health, improving fitness, enhancing energy levels, and promoting better sleep.