Eid al-Adha is a joyful occasion filled with activities and family gatherings that children love. While it’s a great time for fun and exploration, it's also a time when children may be more prone to illnesses like colds or digestive issues due to dietary changes and crowded environments.
Here are essential tips—based on recommendations from Healthline—to help maintain your child’s health and immunity during the holiday.
1. Prioritize Hygiene and Clean Environments
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Encourage frequent handwashing, especially before meals and after playing outside.
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Keep your child's toys and frequently touched surfaces clean.
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Avoid overcrowded or poorly ventilated areas when possible.
2. Smart Food Choices
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Serve meals in moderate portions: One plate is enough—avoid refilling it.
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Aim for balanced plates: Half vegetables, the other half split between protein and carbs.
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If your child is still hungry after a meal, offer more vegetables or salad instead of fatty foods.
3. Start the Day with a Healthy Breakfast
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Begin with a nutritious breakfast that includes vegetables to support digestion.
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A healthy breakfast sets the tone for better eating throughout the day.
4. Avoid Greasy and Heavy Foods
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Limit meat dishes that are oily, creamy, or cooked with nuts like cashews or coconut.
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Choose lean cuts of meat (like leg or shoulder) and trim off visible fat.
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Avoid thick sauces or curries rich in butter or cream.
5. Add Fiber with Fruits
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Offer fresh fruits to balance meat-heavy meals and support digestion.
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Fruits also keep children feeling full longer and prevent overeating unhealthy foods.
6. Ensure Enough Sleep
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Children need about 10 hours of sleep per day, especially preschoolers.
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If a nap isn’t possible, make sure your child goes to bed early.
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Sleep is critical for recovery, growth, and learning.
7. Encourage Physical Activity
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Avoid strenuous exercise—simple fun activities like biking, walking, or ball games are perfect.
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Physical activity boosts immunity and helps regulate digestion after heavy meals.
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Make it fun and participate as a family for extra motivation.
8. Reduce Sugar Intake
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Limit fruit juice to 150 ml/day (a small cup).
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Avoid sugary snacks like candy, cookies, cakes, and sweetened drinks.
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Instead, offer whole fruits, vegetables, or whole grains.
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Replace sugary sodas with water or infused water.
9. Support Immunity Through Diet
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Include foods high in Vitamin C (oranges, strawberries, bell peppers).
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Offer plant-based iron sources (lentils, leafy greens) and combine with vitamin C to boost absorption.
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Include magnesium-rich foods like nuts and dark leafy greens.
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Add vitamin B2 foods (mackerel, mushrooms, eggs) to help with fatigue or migraines.
Final Tip
Keep things simple: Don’t over-schedule, avoid exhausting your child, and ask for help when needed. Eid is about joy and connection—prioritize your child’s wellbeing so they can enjoy the celebration with energy and health.
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