Fasting and Nutrition for Teenagers during Ramadan

Question

How can teenagers fast during Ramadan without it being too difficult for them?

Fasting for teenagers should be done within a dietary plan that provides all the necessary nutrients and energy required for the fasting, enabling them to adapt well to the dietary changes during Ramadan. Consuming proteins, vegetables, and dairy during Suhoor (pre-dawn meal), Iftar (breaking the fast), and dinner, while avoiding fast food and unhealthy, fatty meals, is recommended in the Ramadan diet.

Weakness, fatigue, thirst, hunger, and even headaches are natural side effects of fasting that children and even adults often experience during the early days of Ramadan. These are attributed to changes in dietary habits, which gradually subside, and none of these conditions justify breaking the fast.

It is recommended that children who experience severe physical weakness or are underweight relative to their height should be examined by a specialist before starting to fast.

Fasting for Teenagers

It is said that for children aged 8 and above, with an average body condition (neither too overweight nor too underweight) and free from any specific illnesses, fasting does not pose significant issues. However, children who experience physical weakness or are underweight relative to their height should be examined by a specialist before starting to fast and, if there is a possibility of illness, should be treated before beginning to fast.

Since children and teenagers are in their growth phase, neglecting proper nutrition for those who fast can negatively impact their growth and health, as well as reduce their ability to fast. Therefore, parents should not only consult a specialist to ensure their child's health but also pay attention to their nutritional needs so that their child can fast comfortably.

Weakness, fatigue, headaches, thirst, and hunger are all natural side effects of fasting that children and even adults often experience during the early days of Ramadan. These are all due to changes in dietary habits, which gradually subside, and none of these conditions justify breaking the fast for children who have reached the age of religious obligation. Therefore, parents should not force their children to break their fast at the first sign of such symptoms. However, for children who have not yet reached the age of obligation, parents can encourage them to take "partial fasts" or "step-by-step fasting."

Suhoor Nutrition

The Suhoor meal is of great importance, as skipping it, especially during the long summer days, can lead to prolonged fasting periods and result in headaches, low blood pressure, and severe weakness. To encourage teenagers to eat Suhoor, the most important point is to ensure they get at least 8 hours of sleep at night. This helps prevent sleep deprivation and makes waking up for Suhoor more appealing.

Suhoor should never be eaten in a rush. Waking up a bit earlier and consuming a fruit or salad can stimulate the teenager's appetite. A child who has had enough sleep at night will naturally have no trouble waking up for Suhoor and will have enough time to eat.

Since children are in their growth phase, parents should plan their diet during Ramadan to ensure all necessary nutrients are provided. Therefore, the Suhoor meal for children should be a complete meal, resembling lunch, and should never be skipped. A proper Suhoor meal should resemble lunch. However, this varies based on appetite and taste, but since children's calorie and protein intake should not change during Ramadan, the best approach is to have lunch at Suhoor and breakfast at Iftar, followed by a light dinner about one to two hours after Iftar.

For a complete Suhoor for children, the following points are essential:

Try to include all food groups, such as dairy, meat, fruits, vegetables, bread, and grains, on the table.
Fried foods, heavy meals like stews, head and trotters (Kale Pache, a traditional persian food), fatty haleem (a type of stew that is widely consumed in South Asia, the Middle East and Central Asia.), and ready-made foods like sausages are not good choices for children. Instead, opt for low-fat stews and boiled or steamed foods.
Consuming complex carbohydrates, whole grains, and legumes during Suhoor helps children feel less hungry during the day and makes fasting more manageable. Therefore, these foods should be emphasized in children's Suhoor meals.
Water, milk, and other fluids should be consumed in moderation. If children drink less water or fluids than usual, they may face dehydration, which can strain their organs, including the kidneys. Drinking excessive water or tea during Suhoor and Iftar can also disrupt digestion.
Fruits are often overlooked during Suhoor, but they can help prevent constipation and reduce thirst, especially in children. Therefore, consuming one or two units of fruit after Suhoor is recommended.
Since children are in their growth phase and their bones are developing, calcium is a vital mineral for them. Therefore, calcium-rich sources like milk, yogurt, and kashk should be an integral part of their diet during Ramadan.
For children with low appetites or who appear weak, consuming nuts (such as pistachios, almonds, hazelnuts, and roasted chickpeas) is recommended. Additionally, some fasting teenagers may need vitamin or mineral supplements, which should be taken after consulting a nutrition specialist.

Iftar Nutrition

At the Iftar table, after a long period of fasting and enduring hunger and thirst, blood sugar levels drop significantly, increasing the appetite or craving for food in children. Therefore, it is good to include natural sugars that are quickly digested and absorbed, such as dates, raisins, and honey, on the Iftar table.

For a healthy Iftar for children, the following points are essential:

Iftar for children should be light but calorie-dense and easy to digest, similar to breakfast. A warm drink like lightly brewed tea, warm water, or warm milk, along with natural sweets like dates and raisins, and consuming bread, cheese, greens, and walnuts, is a suitable option for Iftar.
Overeating at Iftar is harmful, as consuming a large amount of food after several hours of fasting can overstimulate the nerves and lead to severe fatigue.
Iftar is not a good time for snacks, as these foods are hard to digest and can fill the stomach, leading to a loss of appetite in children.

Dinner Nutrition

For a light dinner for children, the following points are essential:

Use white meats like fish and turkey or lean red meats that are easy to digest.
Include vegetables, salad, and yogurt or buttermilk with dinner to ensure sufficient vitamins and minerals are provided.
Ensure adequate water and fluid intake between Iftar and Suhoor. Lightly brewed tea, fresh low-sugar or sugar-free juices, diluted and low-salt buttermilk, and milk are good choices for meeting the body's fluid needs.

Preventing Thirst During the Day

It is better to avoid fried foods during Suhoor to prevent thirst during the day. Animal proteins, such as meat, are excreted as urea, and the excretion of urea requires large amounts of water. In other words, the body uses a lot of water to eliminate waste products from the digestion of animal proteins, leading to thirst and dehydration. To prevent this issue, a mix of animal proteins (meat and legumes) can be used to reduce meat consumption while still providing the necessary protein for the child's body. Additionally, fruits, salads, and vegetables (without dressing) should be included in the Suhoor meal. Since fruits and salads, especially lettuce, contain a lot of water, they help delay the feeling of thirst. Soup is also a good option for Suhoor. Consuming salty foods during Suhoor can increase thirst during the day.

Drinking excessive water during Suhoor does not reduce thirst during the day but can dilute digestive enzymes, leading to digestive issues. Therefore, it is better to consume water and fluids in moderate amounts at regular intervals between Iftar and Suhoor.

During the day, it is better to avoid activities that cause fatigue and thirst in children. Try to ensure that children are not exposed to the sun and heat during the hottest hours of the day. While light activities like walking can continue during Ramadan, strenuous physical activities or exposure to the sun should be avoided, as they cause sweating and significant water loss, increasing the likelihood of thirst, dehydration, and weakness.

External Links

This article is derived from the article "How to Fast and the Nutrition of Children During Ramadan" on the Andisheh Qom website.