Methods of proper nutrition for children in Ramadan

Proper nutrition for children

Proper nutrition in childhood and adolescence is very important for healthy growth, proper development, disease prevention, maintenance of body weight, consumption of all important essential nutrients, and minimizing the risk of developing some diseases with age, such as Osteoporosis Type 2 diabetes, tooth decay, iron deficiency, high blood pressure, and heart disease. Therefore, the American Dietary Guidelines for the year 2015-2020 recommend a healthy diet for children aged two years or more and that the diet contains all food groups of vegetables, fruits, whole grains and products. Low and fat-free dairy, protein foods such as meat, chicken, and eggs, and a small amount from the oils and fats group. She also recommends limiting calories that come from fats and sugars and reducing your intake of foods high in sodium. ^{sup> In this article, we will talk about proper feeding methods for children in Ramadan.}

Proper ways for children to eat during Ramadan

Fasting has many benefits that accrue to the body and soul, and the mother must train her child to fast gradually so that he gets used to fasting for a whole day, and when the child begins fasting and so that fasting does not cause him health problems, the child must be provided with a healthy, balanced food at breakfast and the pre-dawn meal. And that the meals contain the basic nutrients of carbohydrates, proteins, fats , vitamins and minerals, as the proper nutrition for children is based on the same principles of proper nutrition for adults, and everyone needs the same nutrients, but in different proportions according to age, Here are some tips and proper nutrition for children during Ramadan.

Eat Iftar and Sohour

The breakfast meal should contain foods rich in all the essential nutrients important for the health of the child, such as; Low-fat chicken and meat, and from carbohydrates such as; Rice and pasta, and in appropriate quantities of vegetables and fruits such as; Beans, peas, salads, natural juices, and amounts of dairy products such as; Milk is low in fat or skimmed, while the pre-dawn meal should also contain all the food groups of proteins such as; eggs , and carbohydrates such as; White or brown bread, and appropriate quantities of vegetables and fruits such as; Cucumbers, tomatoes and dried apricots, and on dairy products such as; Cheese and low-fat milk, and you should limit the consumption of sugars such as added sugar, sweeteners and honey , and also limit the consumption of saturated fats and replace them with foods that contain healthy fats such as olive oil, This is one of the proper feeding methods for children in Ramadan.

Snacking between breakfast and the pre-dawn meal

The snacks between breakfast and the pre-dawn meal are very important for nourishing children, and they must be healthy because it is a great opportunity to introduce important nutrients into the child's diet and provide him with energy, instead of unhealthy snacks full of sugars and industrial ingredients. Healthy snacks to have between breakfast and the pre-dawn meal:

• Full-fat yogurt sweetened with honey and fresh fruits: Yogurt is a healthy meal rich in protein and calcium that are very important for bone growth. It is preferable to sweeten it with honey and fruits. It is considered an alternative to yogurt. It is marketed to children which contains a high amount of sugar.
• Popcorn: Popcorn is a healthy choice for children because it consists of nutritious whole grains, but care must be taken not to add any unhealthy ingredients to it.
• Mixture of nuts and dried fruits: If the child is not allergic to nuts, the mixture of nuts with dried fruits is a healthy snack rich in fiber antioxidants and important healthy fats For child growth.
• Energy balls: This snack can be made at home by mixing oats with honey, dried fruits, dark chocolate, chia seeds, and flax, making small balls and placing them in the refrigerator. It is rich in protein and dietary fiber and is a source of antioxidants.
• Fresh fruits: Fresh fruits are a healthy choice for children, as they contain important vitamins and minerals such as potassium , vitamin A and vitamin C. Bananas and apples are fruits that can be used As a snack, you can also cut pineapple, melon and mangoes into small pieces to make them easier to eat.
• Carrot fingers with chickpeas: A snack for children can be made by cutting carrots into fingers or any vegetables and dipping them with chickpeas, as chickpeas are a healthy option rich in protein, fiber and antioxidants.

Drink enough fluids

The child needs a high amount of question, especially when fasting in hot weather, so that the child does not become dehydrated, and the amount of fluid that the child needs depends on many factors such as age, gender, weather conditions and the amount of physical activity that the child does, but in general it is preferred to eat About 6 to 8 cups of fluid per day, younger children need about 120 to 150 ml of fluid, and older children about 250 to 300 ml, and water is the best healthy drink because it moisturizes the body without additional calories, and milk is a healthy choice because it is a rich source It contains nutrients, especially protein and calcium, and does not contain added sugar. Also, natural juices from fruits and vegetables are a healthy and useful drink that provides the body with vitamins and minerals, but they contain sugars and are acidic, and they may cause tooth decay, especially when consumed repeatedly. This must limit their consumption. Children do not consume soft drinks and energy drinks and drinks that contain caffeine, because they are not useful and are considered stimulants and are not suitable for children and contain high amounts of sugar and acids and lead to Tooth decay, This is one of the proper ways to feed children during Ramadan.

References [+]

1. ↑ "Childhood Nutrition Facts", www.cdc.gov, Retrieved 26-3-2020.
2. ^ ^{أ ب} "Nutrition for kids: Guidelines for a healthy diet", www.mayoclinic.org, Retrieved 26-3-2020. Edited.
3. ↑ "28 Healthy Snacks Your Kids Will Love", www.healthline.com, Retrieved 26-2-2020. Edited.
4. ↑ "Hydration for children", www.nutrition.org.uk, Retrieved 26-3-2020.