Providing a healthy and balanced iftar for children during Ramadan is the most important step to ensure safe fasting that supports their growth and maintains their energy. A smart Ramadan table combines delicious flavors with ingredients that replenish lost fluids and energy. By choosing light, nutrient-rich foods packed with vitamins and minerals, we help our children enjoy the spiritual atmosphere of the month without feeling sluggish or exhausted—making their fasting experience comfortable and positive.
According to Dr. Youssef Saad, Pediatric Consultant, here is a list of healthy and creative foods that can be served to children at iftar to ensure dietary variety, prevent boredom, and provide essential nutrients.
Breaking the Fast with Dates and Milk
Breaking the fast with dates and milk is an ideal choice for children.
Dates provide natural simple sugars that the brain and muscles need immediately after hours of fasting, quickly and healthily restoring energy. Milk supplies calcium, protein, and hydration, preparing the stomach for the main meal, protecting against constipation, and supporting digestion.
Warm Soup
A bowl of soup should always be part of a child’s iftar—preferably vegetable soup, lentil soup, or orzo soup made with natural chicken broth. Soup replenishes lost fluids, gently prepares the digestive system for solid food, provides warmth and comfort, and helps prevent stomach cramps that may occur from drinking cold water suddenly.
Main Dish: Protein and Complex Carbohydrates
The main dish should be balanced and include easy-to-digest proteins such as grilled chicken, fish, or homemade meatballs to support proper muscle growth.
It should be accompanied by complex carbohydrates such as brown rice, whole wheat pasta, or bulgur. These foods release energy slowly, helping children stay active longer and preventing post-iftar sluggishness.
Colorful Vegetables
A healthy meal is incomplete without the “colors of nature.” Green salads or steamed vegetables (such as carrots, broccoli, and corn) provide fiber, vitamins, and minerals that strengthen immunity during Ramadan.
Fiber helps regulate bowel movements and prevents bloating or heaviness often caused by fried foods.
Healthy Desserts: Fruits and Nuts
Instead of sugar- and fat-rich traditional sweets that may cause hyperactivity followed by fatigue, offer fresh or dried fruits between iftar and suhoor.
Raw nuts (such as almonds and walnuts) support memory and concentration. Water-rich fruits like watermelon and cantaloupe help hydrate the body and reduce thirst the next day.
Fish and Seafood
Fish such as salmon or grilled white fish are excellent sources of Omega-3 fatty acids and easily digestible protein. Serving fish during Ramadan supports concentration and cognitive development. It is also lighter on the stomach than red meat, helping children stay active after meals.
Boiled Eggs or Vegetable Omelet
Although eggs are often associated with suhoor, serving them at iftar as a side dish is an excellent option. Eggs contain choline, essential for brain health, and vitamin D for bone growth.
You can prepare a colorful omelet with bell peppers and spinach to make vegetables more appealing and enjoyable.
Whole Grains: Quinoa and Bulgur
Instead of relying entirely on white rice, consider serving quinoa or bulgur as healthier alternatives. These grains are rich in fiber, plant-based protein, and minerals such as iron and magnesium.
They provide sustained energy and help maintain stable blood sugar levels, reducing fatigue or irritability during fasting.
Baked Potatoes (Healthy Alternative to Fried Foods)
Children love potatoes, but instead of frying them, slice them (with the skin after washing well) and bake them with a little olive oil and herbs.
Baked potatoes provide carbohydrates for energy and potassium for heart and muscle health—without the empty calories and trans fats found in fried foods.
Greek Yogurt or Labneh with Olive Oil
Adding a small bowl of Greek yogurt or labneh to the iftar table gives children a dose of probiotics (beneficial bacteria) that support digestive health and immunity.
It is also rich in calcium and protein and acts as a natural hydrator, reducing thirst and dehydration caused by fasting.
Mashed Legumes (Hummus and Yellow Lentils)
Hummus or yellow lentil soup are excellent choices for fasting children. Chickpeas are rich in zinc, manganese, and fiber—essential for growth and energy renewal.
Serve hummus with whole wheat bread or carrot sticks for a filling meal rich in plant-based protein that supports tissue building.
Oatmeal with Milk and Fruit
Although commonly associated with suhoor, oatmeal can also be served at iftar or as a light snack afterward. Oats contain beta-glucan, which strengthens immunity.
Adding bananas or strawberries provides potassium, helping prevent muscle cramps and fatigue caused by physical activity during fasting.
Dried Figs and Apricots
Dried fruits are concentrated sources of iron and fiber. Instead of syrup-soaked sweets, offer one or two dried figs or apricots.
They help prevent iron-deficiency anemia, which can cause paleness and fatigue in fasting children, while providing long-lasting natural energy.
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