Ramadan is the month of goodness and health: Nutrition tips for children in Ramadan

During the holy month of Ramadan, Muslims celebrate fasting and worship, and this month is an opportunity to enhance health and spirituality. In order to ensure the health of children during this holy month, providing proper nutrition is of utmost importance. In this article, we will review important Ramadan nutrition tips to ensure the health and safety of children during the month of Ramadan, as nutritional balance and the need to consume essential nutrients in a balanced manner appropriate to their age and daily activity are taken into account.

Healthy food in Ramadan

Parents are the people children see the most in their lives, so they should be a good role model for them because they imitate their bad and good deeds. They should follow some healthy steps and habits in Ramadan in front of their children. Healthy food in Ramadan is important to maintain your health and general comfort during the fasting period. Here are some nutrition tips in Ramadan to get healthy food during the month of Ramadan :

• Eating Suhoor : Suhoor is a very important meal, as it provides the body with the energy and nutrition needed to fast during the day. It is preferable to eat a balanced Suhoor meal that contains good sources of protein such as eggs and lean meats, complex carbohydrates such as whole grains and vegetables, as well as fiber and fruits to obtain vitamins and minerals.

• Avoid fatty and fried foods : Fatty and fried foods should be avoided during Iftar and Suhoor, as they increase the feeling of heaviness and discomfort during the fasting period. Traditional cooking methods can be replaced with healthy methods such as grilling, baking or steaming to preserve the value of the food and avoid excess fat.

• Drink enough water : Dehydration should be avoided during the fasting period by drinking enough water between Iftar and Suhoor meals. It is preferable to avoid drinking soft drinks and sugar-sweetened beverages, and choose water and natural drinks such as fresh juices and green tea.

• Eat fruits and vegetables : Fruits and vegetables contain fiber, vitamins and minerals necessary for the health of the body. They can be eaten as snacks between main meals or as part of breakfast and suhoor.

• Controlling the size of meals : It is important to control the size of meals and the number of calories consumed during Iftar and Suhoor meals. It is preferable to divide meals into small meals and eat them in stages to ensure good digestion and better absorption by the body.

• Physical activity : Light exercise such as walking after breakfast can increase your physical activity and maintain your fitness during Ramadan. Breathing exercises and yoga can also be practiced to achieve relaxation and mental balance.

• Avoid processed and canned foods : Processed and canned foods contain high levels of sodium, sugar and saturated fats. It is best to avoid eating them and rely on natural and home-cooked foods as much as possible.

• Consult a nutritionist : If you have any special health conditions or dietary needs, it is best to consult a nutritionist. The expert will be able to provide you with personalized and appropriate guidance to maintain your health during Ramadan.

• Balance meals : It is important to achieve a balance in the main meals during Ramadan. The meal should contain sources of protein such as lean meats (chicken, beef), fish, legumes, and whole grains such as brown rice and whole noodles. Vegetables and various salads should also be included to provide fiber, vitamins, and minerals.

• Avoid excess sugar : You should limit your intake of sweets and sugar-sweetened beverages during Ramadan. You can replace them with dates and fresh fruits as a healthy and natural alternative. You can also prepare natural juices without adding sugar.

• Control salt intake : It is important to reduce salt intake during Ramadan, as consuming large amounts of salt can lead to dehydration and thirst. Natural spices and herbs can be used to enhance the taste and increase the flavour instead of relying on salt.

• Eat healthy snacks : If you need to have snacks between Iftar and Suhoor, it is preferable to choose healthy options such as small slabs of low-fat cheese, natural yogurt, fresh fruits, natural juices, honey, and roasted nuts without adding oil and salt.

• Watch your weight : Body weight can fluctuate during Ramadan, whether it is gaining or losing food. It is best to monitor your weight and maintain its balance by eating balanced and varied meals and exercising regularly.

• Drinking fluids : It is important to drink enough fluids during the night hours in Ramadan to avoid dehydration. It is preferable to drink water, natural juices and unsweetened drinks instead of soft drinks and sugar-sweetened drinks.

• Physical activity : Physical activity should play a role in your daily routine during Ramadan. You can do light exercises such as walking or yoga after Iftar or before Suhoor. Physical activity helps maintain physical fitness and overall health.

• Consult your doctor : If you have any known health conditions or questions regarding fasting and nutrition during Ramadan, it is recommended that you consult your doctor for Ramadan nutrition advice tailored to your individual health condition.

These are some general Ramadan nutrition tips for a healthy diet during Ramadan. These tips should be tailored to your personal needs and dietary preferences.

The effect of fasting on children's bodies and healthy ways to deal with it

Fasting for children can be different from that for adults due to their nutritional needs and physical development. In general, fasting for children and adolescents who have not reached puberty is medically considered undesirable, and it is preferable for them to eat regular, balanced meals to ensure they get the nutrients necessary for their healthy growth and development.

However, there are some healthy approaches that can be followed to deal with fasting in children if they wish to participate in fasting:

• Talking to the doctor : Before the child begins fasting, it is preferable to consult with the treating physician to assess the child’s general health condition and ensure that he does not have any health problems that prevent him from fasting.

• Education and awareness : The meanings and importance of fasting should be explained to children in an age-appropriate manner. Interactive and simplified methods can be used to explain the benefits and spiritual values ​​of fasting.

• Healthy breakfast : Focus on eating a healthy and balanced breakfast before starting the fast. Breakfast can include protein-rich foods such as eggs, fish and lean meats, whole grains such as oats and whole wheat, fruits and vegetables.

• Pay attention to fluids : Children should drink enough fluids during the time allowed for fasting. It is preferable to avoid soft drinks and sugar-sweetened beverages and drink water and natural juices.

• Snacks : If your child feels hungry during the fasting period, healthy snacks can be offered between Iftar and Suhoor. Snacks can include dates, fresh fruits, natural yogurt, and roasted nuts.

• Sleep and rest : The child should get enough rest and good sleep during the fasting period, as lack of sleep and fatigue can affect his health.

• Close monitoring : The child’s health should be monitored and any unusual changes in physical activity or behavior should be monitored during the fasting period. If you notice any unusual symptoms in the child, such as dizziness, severe headache, or severe weakness, you should consult a doctor immediately.

• Listen to the body : The child should know that if he feels any health problems during fasting, he should stop fasting immediately and eat food and fluids to regain strength and activity.

Emphasis should be placed on providing children with healthy and balanced nutrition and ensuring that they receive essential nutrients during mealtimes. If a child wishes to fast, this should be done under parental supervision and close monitoring to maintain their health and safety.

Healthy habits in Ramadan

It is important to take care of our healthy habits in Ramadan, especially children. They must have healthy habits in Ramadan that prepare their normal lives to be straight and better. These are some habits that you should follow:

• Provide a healthy Suhoor meal : The child should eat a Suhoor meal rich in important nutrients such as whole grains, proteins, fruits and vegetables. This meal will give the child the energy needed to fast during the day.

• Breakfast with a light meal : After breakfast, children can be offered a light meal such as dates, water and fresh fruits. It is important to avoid eating heavy, fatty and fried meals after breakfast.

• Encourage fluid intake : It is important to emphasize the importance of drinking enough fluids during Iftar and Suhoor to avoid dehydration. It is preferable to drink water between meals instead of soft drinks and sugar-sweetened beverages.

• Nutritional balance : The food that the child eats during breakfast and suhoor should contain a variety of essential nutrients. You can eat whole grains, proteins, vegetables, fruits and nuts.

• Control the intake of sweets and crisps : Attention should be paid to the amount of added sugar and fat in sweets and crisps. Healthy alternatives such as dried fruits and natural nuts can be offered.

• Physical activity : Children should be encouraged to engage in moderate physical activity during Ramadan. Simple activities such as walking or playing outdoors can be organized to maintain physical fitness.

• Sleep and relaxation : It is essential that the child gets the right amount of sleep and rest. It is preferable to set regular sleeping hours and avoid staying up late at night.

• Social and spiritual connection : Children should be encouraged to participate in community and spiritual Ramadan activities such as family visits, reading the Qur’an, and volunteering for charitable work.

It is important that these healthy habits are implemented regularly and through the guidance and monitoring of parents and supervisors. A doctor should also be consulted if there are any special needs of the child or health conditions that require special attention during the month of Ramadan.

The importance of exercising for children during Ramadan

Exercising for children during Ramadan is very important, as it contributes to improving their general health and enhancing their physical and mental development. Here are some reasons why exercising is important for children during Ramadan:

• Physical Fitness : Exercising helps children improve their physical fitness, muscle strength, flexibility and physical endurance. Since Ramadan fasting requires abstaining from food and drink for a long period of the day, exercising can help maintain the body’s strength and fitness.

• Psychological Balance : Exercising is an effective way to improve children’s psychological and emotional balance. Children may feel stressed and tense during Ramadan due to changes in daily routine and diet. Exercising helps improve mood, reduce stress, and increase feelings of happiness and comfort.

• Social Development : Doing sports activities during Ramadan provides an opportunity for children to interact with their peers and develop cooperation and teamwork skills. Children can participate in team games such as football, basketball, or other team games, which enhances social communication and cooperation among children.

• Discipline and Control : Exercising during Ramadan can help children develop self-discipline and self-control. When children set specific times to exercise and stick to them, they learn to control their bodies and organize their time.

However, some nutritional tips in Ramadan should be taken into consideration and some precautions should be taken while exercising in Ramadan. It is advisable to avoid intense exercise during the hot hours of the day, and instead exercise can be done at noon or after sunset. Make sure that children drink enough water and fluids to avoid dehydration during the fasting period and after exercising. A nutritious meal should also be eaten after exercising to replace the energy consumed and contribute to physical recovery.

A physician or sports expert should be consulted if there are any concerns about exercising during Ramadan, especially if the child has special health conditions or if the exercise is intense.

In general, children can enjoy the benefits of sports and exercise appropriately during the month of Ramadan, taking into account providing comfort and a balance between physical activity, worship, and rest.

The role of the Madrasa.com platform in obtaining a healthy lifestyle and nutritional advice in Ramadan

Madrasa.com is an online educational platform that provides a variety of educational content and resources for students, teachers, and parents.

• Providing educational content on health and nutrition : Madrasat.com platform can provide educational resources and articles on healthy fasting methods and healthy nutrition during the month of Ramadan . These resources can include information on nutritious and balanced foods and recommendations on fluids, vitamins and minerals necessary to maintain the body’s health during the fasting period.

• Providing appropriate exercise programs : Madrasa.com platform may provide exercise programs specifically designed for children and youth during Ramadan. These exercises may include warm-up, stretching, and general fitness exercises that can be done at home or in designated sports facilities. These programs can help children maintain their physical activity and fitness during the month of Ramadan.

• Nutrition Tips and Advice in Ramadan : Madrasa.com can provide nutrition tips and general guidance on maintaining a healthy lifestyle during Ramadan. These tips may include ways to maintain a balance between physical activity, rest, and good sleep, as well as encouraging children to avoid fatty and fried foods and excess sweets during Iftar and Suhoor.

In conclusion, Ramadan is a special month that combines worship and health, and providing children with proper nutrition during this month is vital to ensure their continued health and proper growth. By following proper nutritional advice and balancing food, parents can provide a healthy and conducive nutritional environment for children during Ramadan.

Don't forget to include a variety of healthy foods in your Suhoor and Iftar meals that contain the vitamins and minerals necessary for proper growth and development. You should also make sure to drink enough fluids to stay hydrated during fasting hours.

Furthermore, regular physical activity and adequate sleep are encouraged to maintain children's overall health.

Finally, parents should consult a doctor before making any major changes to their children’s dietary lifestyle to provide them with Ramadan nutrition tips according to their child’s condition, to ensure that it is appropriate for their specific needs and overall health.

As Ramadan is an opportunity to enhance spirituality and health, implementing appropriate nutritional advice can help make this month special and beneficial for children’s health and happiness.