While children are not required to fast at a young age, many parents begin teaching their children how to fast gradually, so they can eventually fast a full day when they are older. It’s important to introduce fasting gently, starting in childhood, by explaining what fasting is in a way that’s easy for them to understand.
However, for young children who do fast during Ramadan, it’s essential to focus on their health. Here are some important tips to ensure your child stays active and healthy throughout the holy month.
1. Nutritional Needs of Your Child
Children are more likely to experience dizziness while fasting, so it's important to ensure that their daily caloric intake is met to maintain energy for their activities. For children around 7 years old, their daily calorie needs are approximately 1200-1600, depending on their activity levels. You should also provide plenty of fruits and vegetables to ensure your child is getting enough vitamins and proteins to boost their immunity.
2. Meal Scheduling
To help manage your child’s nutritional needs during fasting, you may need to adjust meal times. The three meals should be: Suhoor (pre-dawn meal), Iftar (meal to break the fast), and a small snack after the Taraweeh prayer.
You can adjust the portion sizes depending on your child’s activity level. If your child is highly active, the Suhoor meal can be larger, but if they are less active or not feeling hungry, a smaller portion will suffice.
3. Fluid Intake
The risk of dehydration is high for children during fasting, so it's crucial to monitor their fluid intake. Ensure they drink at least two cups of water after Iftar and before bed, as well as two additional cups at dawn. You can also offer hydrating foods like soup. Avoid unhealthy snacks like chips or sugary drinks as they can cause dehydration.
4. Healthy and Balanced Diet
To keep your child energized for the day, serve foods that will make them feel fuller longer. Suhoor meals should include fiber-rich foods like oats, wheat, and fruits or vegetables, which digest slowly. For Iftar, try to avoid high-sugar or fried foods, which are unhealthy and can lead to energy crashes later.
5. Avoiding Overeating
During Ramadan, there are many tempting, delicious but unhealthy foods. Make sure your child does not overeat, especially spicy, fatty, or salty foods that could irritate their stomach or cause dehydration.
6. Reducing Strenuous Activities
Children’s energy levels are limited during fasting, so it’s important to reduce energy-draining activities. Encourage your child to rest at home rather than engage in physical games like soccer. Alternatively, you can engage in quieter activities like reading books or the Quran.
7. Adequate Sleep
Sleep patterns often change during Ramadan. To ensure your child is getting enough rest, adjust their sleep schedule. School-age children typically need 10-12 hours of sleep, while teenagers may need around 8-10 hours. You can allow them to nap after school and then go to bed early to wake up for Suhoor and prayers.
8. Positive Reinforcement
Fasting can be challenging for children, as they have to adjust to changes in eating, drinking, and sleeping patterns. Always encourage your child and praise them for completing a fast. You can even reward them with their favorite food for Iftar as a special treat.
9. Don’t Force Your Child to Fast
If your child is feeling weak, dehydrated, or has low blood sugar, allow them to break their fast. Don’t forget to ensure they have a healthy Suhoor, as it will provide the energy they need throughout the day.
By following these tips, you can help your child maintain their health and well-being during Ramadan while gradually teaching them the importance of fasting.
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