How to Ensure Children's Nutritional Needs are Met During Fasting So They Stay Healthy and Happy
Teaching children to fast from a young age requires extra attention, especially in terms of meeting their nutritional needs. In addition to mental readiness, adequate nutrition and hydration are key to ensuring that children remain healthy and do not experience growth disorders during the month of Ramadan.
Afiffa Mardhotillah, a paediatrician and a graduate of the University of Indonesia, emphasizes that before starting, parents must ensure that the child is of a suitable age and in good physical condition. The child must be in good health and have sufficient motivation to learn to withstand hunger and thirst.
One of the biggest risks for children who are just learning to fast is dehydration. According to Afiffa, who practices at RS Pondok Indah-Bintaro Jaya, school-aged children need about 1 to 2 liters of fluid per day, depending on their weight.
To ensure that this need is met without making the child’s stomach feel bloated, Afiffa suggests the following formula for dividing daily fluid intake:
If the child is bored of drinking plain water, infused water mixed with fresh fruit can be a healthy and appealing solution.
In terms of food, a balance of macronutrients is crucial to maintaining the child’s energy levels. Here is a guide to choosing a menu, according to Afiffa:
Prioritize carbohydrate intake with a low glycemic index, such as brown rice, potatoes, or oats. These foods are digested more slowly by the body, so the child will not feel hungry quickly during the day.
Parents need to ensure that protein intake accounts for 10% to 15% of the child’s total daily calorie intake. Protein is very important for maintaining the body’s immune system and cell growth during fasting.
It is highly recommended to avoid sahur (pre-dawn meal) or iftar (breaking of the fast) menus that contain too much sugar. This is to prevent a rapid spike in blood sugar, which can make the body feel weak afterwards.
To make the learning-to-fast process a pleasant experience, Afiffa suggests that parents remain flexible. Serve a menu that the child likes so that they are more enthusiastic about carrying out their fast.
Also, ensure that fiber intake from vegetables and fruits is maintained to prevent constipation, which often occurs when eating patterns change during the month of fasting.
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