Children often look forward to Ramadan as an important practice in Islam. It helps them strengthen their faith while understanding the significance of fasting. The appropriate age to start fasting depends on the child’s overall health and physical development. Generally, healthy children can begin fasting around 10 years old, but they should never be forced if they feel unable to do so.
Dr. Dana Al-Hamwi, a renowned physician and nutritionist with a Master’s in Clinical Nutrition and Dietetics from the University of Sheffield, UK, emphasizes that children eager to try fasting should be encouraged, while those who are unwell should refrain. Here are her questions-and-answers regarding children’s health and fasting during Ramadan.
Readiness of Children for Fasting
Q: What is the suitable age for children to start partial fasting?
A: From a health and nutrition perspective, partial fasting is not recommended before age 7. At this age, the digestive system is mature enough to handle short periods without food, provided meals are balanced.
Ages 7–10 are ideal for gradual experimentation, like fasting until noon, as long as the child is healthy, active, and not underweight or anemic. Focus on a protein-rich Suhoor with complex carbohydrates and fluids to prevent fatigue and dehydration.
Children under 7 have high nutritional needs due to rapid growth, and even partial fasting may negatively affect energy and concentration.
Fasting should be educational and flexible, under parental supervision, stopping at the first signs of fatigue, dizziness, or lethargy.
Q: How do children’s nutritional needs differ during Ramadan?
A: During Ramadan, children’s meals are concentrated in Iftar and Suhoor, requiring higher nutrient density per meal:
Proteins: Eggs, dairy, and legumes to support growth and maintain muscle mass.
Complex carbohydrates: Provide sustained energy and reduce early hunger.
Fluids and electrolytes: Prevent dehydration, especially with physical activity.
Reduce sugars and heavy fats that may cause sluggishness or digestive issues.
Q: How do we determine appropriate calorie intake for fasting children?
A: Calorie needs depend on age, weight, activity level, and fasting duration. Maintain usual daily caloric intake but distribute it across two main meals (Suhoor and Iftar) and snacks if possible. Prioritize nutrient quality: proteins, complex carbs, and healthy fats, while minimizing simple sugars that spike energy and then cause fatigue.
Q: What is the role of protein during fasting?
A: Protein stabilizes energy, delays hunger, supports muscle growth, and prevents the body from relying excessively on stored energy. Combine with complex carbs for steady energy and better concentration. Include protein-rich foods in Suhoor, like eggs, dairy, legumes, or lean meat.
Q: Do nutritional needs differ between highly active and less active children?
A: Yes. Active children require more calories, complex carbs for sustained energy, protein for muscle recovery, and more fluids and minerals. Less active children need fewer calories but still require essential nutrients like protein, vitamins, and minerals. Food quantity and type should match the child’s lifestyle and activity level.
Suhoor (Pre-Dawn Meal) Tips
Q: What makes a healthy Suhoor for long-lasting energy?
A: A balanced Suhoor includes:
Complex carbohydrates: Oats, whole-grain bread, brown rice for steady energy.
Protein: Eggs, yogurt, cheese, or legumes for satiety and energy stability.
Healthy fats: Olive oil or nuts in moderate amounts.
Fruits and vegetables: Provide fiber, vitamins, and minerals.
Fluids: Water or milk to prevent dehydration. Avoid sugary and overly salty foods.
Q: Should Suhoor be late for children?
A: Yes, preferably closer to Fajr, if it does not disrupt sleep, to reduce fasting duration and maintain blood sugar and hydration. Keep the meal light, balanced, and easy to digest.
Q: Common Suhoor mistakes for children
A:
Relying on sugary foods (candy, chocolate, sweetened cereals).
Ignoring protein sources.
Consuming salty or heavy meals causing thirst or digestive issues.
Not drinking enough water.
Very early Suhoor followed by long sleep.
Q: Are dairy products important?
A: Yes, dairy provides protein, calcium, and vitamins, helping satiety and steady energy. Choose low-fat or full-fat milk/yogurt based on the child’s age, avoiding high-sugar or flavored varieties. Combine with nuts, oats, or whole-grain bread for a complete meal.
Iftar (Breaking the Fast) Tips
Q: How to prepare a balanced Iftar without causing lethargy?
A: Begin gradually: water or milk with a date or fruit, followed by a small balanced meal:
Protein: Chicken, fish, eggs, legumes.
Complex carbs: Whole-grain bread, brown rice, or potatoes.
Fruits and vegetables: Fiber, vitamins, and minerals.
Healthy fats: Olive oil, nuts in moderation.
Avoid excessive fried foods, sweets, and carbonated drinks. Divide Iftar into two smaller meals for continuous energy.
Q: How should children break the fast?
A: Gradually, starting with fluids and a quick energy source (dates, fruits, milk), then a balanced meal with protein, complex carbs, vegetables, and healthy fats.
Q: Should children’s Iftar differ from adults?
A: Yes. Children need lighter, easier-to-digest meals with balanced nutrients. Adults can have larger, more diverse meals. Children can have small snacks between Iftar and Suhoor as needed.
Healthy Alternatives to Ramadan Sweets
Fruits: Dates, figs, apricots, fresh fruit slices.
Nuts with honey or cinnamon: Protein and healthy fats.
Yogurt with fruits or oats: Filling and nutritious.
Low-sugar homemade treats: Oat balls with honey/nuts, date and oat bars.
Natural gelatin with fruit: Fun and lower-calorie option.
Hydration Guidelines
Q: How much fluid do children need between Iftar and Suhoor?
Ages 4–8: 1–1.2 L
Ages 9–13: 1.4–1.8 L
Ages 14–18: 1.8–2.3 L (more for boys)
Distribute fluids gradually; water is the priority. Support with soups, milk, and water-rich fruits. Limit sugary or carbonated drinks.
Q: How to encourage children to drink water?
A: Make it fun—colorful cups, favorite bottles, fruit slices for flavor. Avoid pressure; encourage gradual habits and reward consistently.
Q: Are natural juices enough for hydration?
A: No, water remains the best choice. Juices are supplementary, not a replacement, and may contribute to sugar spikes. Dilute with water if needed.
Maintaining Activity and Focus
Q: How does diet affect school concentration?
A: Balanced Suhoor and Iftar stabilize blood sugar and energy, supporting attention and cognitive function. Avoid sugar-heavy or fried meals that cause fatigue. Hydration is key.
Q: Foods to support memory and focus
A: Protein (eggs, yogurt, legumes), complex carbs (oats, whole-grain bread, brown rice), healthy fats (nuts, seeds), fruits and vegetables (dates, berries, oranges, leafy greens).
Q: Best time for physical activity?
A: After Iftar (~2 hours later) is safest. Avoid strenuous activity during fasting. Light stretching or play is okay before Iftar if not exhausted.
Q: Can fasting affect mood?
A: Yes, especially early Ramadan, due to changes in food, sleep, and blood sugar. Balanced meals, adequate hydration, and sufficient sleep can mitigate irritability.
Q: Signs a child should not fast
A: Rapid weight loss, low energy, dizziness, headaches, lack of appetite, dehydration (dry lips, dark urine), or mood/concentration changes. If present, shorten or postpone fasting while ensuring proper nutrition and hydration.
This guide ensures children can experience Ramadan safely, healthily, and enjoyably, supporting growth, energy, and concentration throughout the day.
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