FASTING HEALTH TIPS FOR SCHOOL GOING CHILDREN

Like their siblings and parents, children too take up fasting and other religious and social activities during the holy month of Ramadan, but attention should be paid to keeping good health while fasting, says a nutrition expert. During fasting, children need a well-balanced and complete diet comprising foods from each food group, including carbohydrates, fats, proteins, fruits and vegetables. They should also drink sufficient water and fruit juices of at least 4 - 6 glasses to avoid dehydration and constipation.

While breaking the fast, children should be given at least three dates and a glass of juice to release the blood sugars. They should also be given soups to retain the salts and minerals in the body. Children should be encouraged to drink milk because they need fats for growth. Avoid giving children caffeine containing foods such as carbonated drinks and tea because it leads to dehydration and affects the nervous system.

Children should also be encouraged to eat a lot of fruits to avoid constipation and to facilitate digestion as well as prevent many gastrointestinal problems.

They should also be encouraged to eat yogurt because it is good for relieving gastrointestinal problems.

They should also be encouraged to eat fruits before going to bed. During fasting, children also need to eat some fatty foods to obtain sufficient energy, in addition to a well balanced diet. But obese children should abstain from fatty foods to avoid accumulation of more fats in their bodies and other complications such as heart burn. Children should also not be given fast burning foods containing refined carbohydrates such as foods made of white flour and too many sugars when fasting. They should instead be provided with slow digesting foods that are rich in fibres. Such foods include bran, whole meal flour, unpolished rice and wheat meals, oats, millet, leafy vegetables and fruits, foods rich in iron and dried fruits such as figs, apricots and plums, to name a few. It is also a must that children are encouraged to have three meals a day including Iftar, dinner and sahur. They should also be encouraged to have sufficient sleep and exercise to burn off extra calories and toxins from their body. Normally, during the first days of fasting, some people including children develop mild to severe headache mainly because of low blood glucose, insufficient sleep, tiredness or addiction to caffeine.