To ensure healthy fasting for your children during Ramadan: introduce fasting gradually, delay the pre-dawn meal (Suhoor) to include proteins and complex carbohydrates, and focus on drinking plenty of fluids to avoid dehydration. Avoid fried and salty foods that increase thirst. Healthy children can begin fasting from the age of 10 years. Encourage fasting with positive words rather than forcing it.
As Dr. Dana Al-Hamwi, a renowned physician and nutrition specialist, advises—holding a Master’s degree in Clinical Nutrition and Dietetics from the University of Sheffield, UK, and founder/director of Dr. Dana Nutrition Center—if a child is eager to fast at an early age, support their enthusiasm and only discourage fasting if the child is ill. Here are Dr. Dana’s questions and answers on child health and fasting during Ramadan.
Questions & Answers About a Child’s Readiness to Fast
Q: How do a child’s nutritional needs during Ramadan differ from normal days?
A: Nutritional needs differ because meal timings and fasting periods change. While children usually eat multiple meals throughout the day, Ramadan concentrates meals in Iftar and Suhoor, requiring higher nutrient density per meal. Focus on proteins (eggs, dairy, legumes) to support growth and maintain muscle mass, complex carbohydrates for sustained energy, and fluids and minerals to avoid dehydration. Limit sugars and heavy fats that cause fatigue and digestive issues. Ramadan nutrition requires careful planning to maintain growth and activity.
Q: How do we determine the right caloric intake for a fasting child without overstraining them?
A: Caloric needs depend on age, weight, activity level, and fasting duration, not a fixed number. The goal is to maintain usual caloric intake, distributed smartly across Suhoor, Iftar, and possibly a small snack. Focus on nutrient quality: protein for growth, complex carbs for sustained energy, and moderate healthy fats. Simple sugars provide quick energy but can lead to fatigue. Watch for signs like lethargy, headaches, or persistent lack of appetite, which indicate insufficient energy. Balance, flexibility, and daily monitoring are key.
Q: What role does protein play in maintaining a child’s energy while fasting?
A: Protein is slow-digesting, stabilizes energy, reduces hunger, and prevents blood sugar dips that cause fatigue. Consuming protein at Suhoor and Iftar supports muscle and tissue growth, maintains muscle mass, and reduces reliance on body energy stores, protecting against exhaustion. Combined with complex carbs, it improves energy efficiency, focus, and attention throughout the day. Recommended sources: eggs, dairy, legumes, or light meats.
Q: Do nutritional needs differ between very active and less active children?
A: Yes. Active children require more calories, complex carbs for sustained energy, protein for muscle support, and increased fluids/minerals. Less active children need fewer calories but still require quality nutrition—vitamins, minerals, and protein—while limiting excess sugar and fats. Food quantity and type should match the child’s lifestyle, with monitoring of activity, appetite, and growth.
Suhoor (Pre-Dawn Meal) Guidelines
Q: What are the essential components of a healthy Suhoor for long-lasting energy?
A: A balanced Suhoor includes:
Complex carbohydrates: oats, whole-grain bread, brown rice
Protein: eggs, yogurt, cheese, legumes
Healthy fats: olive oil, nuts (moderate)
Fruits/vegetables: high in fiber for digestion and preventing constipation
Fluids: water or milk
Avoid sugary or salty foods, which increase thirst and cause rapid energy drops.
Q: Which carbohydrates prevent early hunger?
A: Complex, slow-digesting carbs like whole grains, legumes, and starchy vegetables. Avoid simple carbs like white bread and pastries.
Q: Should Suhoor be served late for children?
A: Yes, if it does not disturb sleep. A later Suhoor shortens the fasting gap, sustains energy longer, and prevents early hunger. Ensure the meal is balanced and easily digestible.
Q: Common Suhoor mistakes:
Relying on sugary foods
Skipping protein
Excess salt intake
Heavy or greasy meals
Neglecting water
Q: Are dairy products important?
A: Yes. They provide protein, calcium, and vitamins, and prolong satiety. Choose low-fat or full-fat options depending on age and avoid highly sweetened varieties. Yogurt with fresh fruit or adding nuts/oats enhances nutrition.
Iftar (Breaking the Fast) Guidelines
Q: How to prepare a balanced Iftar without causing lethargy?
A: Break the fast gradually: water or milk + dates or fruit. Follow with a small balanced meal containing:
Protein: chicken, fish, eggs, legumes
Complex carbs: whole-grain bread, brown rice, potatoes
Vegetables/fruits: fiber, vitamins, minerals
Healthy fats: olive oil, nuts (moderate)
Avoid fried foods, sweets, and carbonated drinks immediately after Iftar. Consider splitting Iftar into two small meals for sustained energy.
Q: Should a child’s Iftar differ from adults?
A: Yes. Child portions should be smaller, easier to digest, and balanced: protein, complex carbs, fruits/vegetables, moderate healthy fats. Limit heavy fried foods and sugar to maintain activity and prevent digestive issues.
Managing Sweets and Fried Foods
Provide healthy alternatives: fruits, nuts, yogurt with fruit, oatmeal balls with honey
Set portion limits instead of total restriction
Involve children in preparation for awareness and appeal
Balanced meals reduce cravings for sweets
Fluids & Hydration
Q: How much fluid should a child drink between Iftar and Suhoor?
4–8 years: 1–1.2 L
9–13 years: 1.4–1.8 L
14–18 years: 1.8–2.3 L
Distribute fluid intake gradually. Water is essential; soups, milk, and water-rich fruits are helpful. Limit sugary/soft drinks.
Q: How to encourage children to drink water without forcing?
Use colorful cups or special bottles
Add fruit slices for flavor
Set routines: after Iftar, after playing, before sleep, at Suhoor
Encourage choice rather than pressure
Q: Are natural juices enough for hydration?
A: No. Juices supplement hydration but are high in natural sugar. Water remains the best choice.
Supporting Concentration & Mood
Balanced Suhoor and Iftar support school focus
Brain-friendly foods: eggs, yogurt, legumes, whole grains, nuts, fruits, vegetables
Avoid excess sugar and fried foods to prevent energy crashes
Adequate sleep and calm routines help psychological adaptation
Warning Signs of Fasting Difficulty
Rapid weight loss or fatigue
Poor appetite or refusal to eat
Dehydration: dry lips, dark urine
Mood changes: irritability, distraction, early tiredness
If observed, shorten or postpone fasting while ensuring proper nutrition and hydration.
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