The Holy Month of Ramadan is a wonderful time of year during which you can involve your children in several aspects of this very special month. Appreciation, gratitude, charity, self-discipline and patience are all traits that can be learned especially in during this month. In Islam, it is not compulsory for your child to fast until they reach adolescence, which gives them a chance to understand how to fast appropriately and properly.
Ramadan this year falls in the summer months, and with temperatures already on the rise, dehydration is the main concern, especially for children, as schools are still on and they can be quite active during the day, and for them to carry on with their normal days without suffering, they need nutrient-packed foods that can provide energy for them to last all day.
So, if your child is fasting this Ramadan, here are a few ways you can help them:
-
– Stay hydrated.
After breaking their fast, make sure your children drink lots of fluids, especially water. They should do so up until they go to sleep. On average, a 9-13 year old child needs two liters of water during a day. While older kids, especially boys, need around 2.5 litres, to stay properly hydrated. Your child needs to make up their water intake during the non-fasting hours to avoid dehydration.
-
– Suhoor is important.
Before dawn, wake them up to drink water and if they can, have a little snack. But if nothing else, they must drink water.
-
– Avoid sugar.
Keep very sugary foods and drinks to a minimum. These foods will make your children very thirsty the next day.
-
– Keep a high fiber intake.
Eating wholegrains, dried fruits and foods high in fiber will help them with essential bathroom visits during the day!
-
– Protein is important
Protein foods are also very important as they are very filling and provide a lot of energy during the day.
-
– Avoid sodas and fizzy drinks.
Stay away from sodas and fizzy drinks. These can make your children very thirsty. They can also affect their sugar and insulin levels drastically because of their fasting. Replace them with homemade juices and flavored water. They will be both refreshing and healthy.
-
– Plan a healthy Suhoor.
At Suhoor, if they wake up, give your children a small meal that can provide energy. For example:
- – Greek yogurt with bananas and pumpkin seeds.
- – Whole grain toast with peanut or almond butter and banana slices.
- – Porridge or oatmeal with bananas, berries and almonds
All of the previous are great foods that your child can eat to help with their energy levels throughout the day.
-
– Stay cool.
Tell your child to wash their face and neck with cold water throughout the day to keep cool. This will reduce dehydration and keep them energized.
-
– Avoid outdoors
Make sure your children don’t spend too much time outdoors. Especially when the heat is at its highest.
-
– Give them the rest they need
Let your little ones rest after school and during the hottest part of the day. Your child’s body needs as much rest as possible during fasting.
Check out Nutrition In The Early Years
Your children will enjoy fasting if their food intake is healthy and full. Let your children know that if they feel unwell they should let you know. If they are at school and they feel dizzy or nauseous tell them that they should go straight to the nurse.
If done right, fasting can be a very rewarding, enjoyable and fulfilling experience for your child.
