Experts advise caution for kids fasting this Ramadan

Mariecar Jara-Puyod, Senior Reporter

Parents who want their seven-year-olds and above to fast throughout the Holy Month of Ramadan must proceed with caution. Children’s meals must be complete with the five food groups.

Clemencaeau Medical Centre (Dubai) clinical dietitian/nutritionist Lina Doumani Khalil came up with samples of a kid’s Iftar and Suhoor: “It is important to have balanced meals. Meals with protein, carbohydrates, healthy fats, fruits and/or vegetables, and dairy.” Carbohydrates, healthy fats, fruits and/or vegetables, are required because these are respectively, the sources for energy, vitamins and minerals like all the B vitamins and calcium. These, and the “body building blocks” protein are the foundation for their future over-all health.

For Iftar:

·      A small date and a glass of water or milk to gently break the fast.

·       A mild lentil or chicken soup for hydration and easy digestion.

·       Grilled or baked chicken pieces with a small portion of rice or mashed potatoes.

·       Lightly steamed carrots, cucumbers or a small salad with yoghurt dressing.

·      A few slices of banana, apple or a handful of berries for natural sugars.

·      Fresh fruit juice or laban for energy and hydration.

For Suhoor:

·      A warm bowl of oatmeal with little honey topping for the slow release of energy.

·      Boiled or scrambled egg for a full stomach.

·      Whole wheat toast with cheese for carbohydrates-and-protein balance.

·      Watermelon slices or dates for hydration and energy.

·      A glass of water or milk for hydration.

Twenty years of nutritiously guiding patients to prevent and resolve the medical condition of obesity which is associated with life-long diabetes, as her expertise include heart health and eating disorders, Khalil prepared as well, in-between Iftar and Suhoor snacks: a small bowl of pudding and chopped fruits such as bananas, berries or dates; milk-and-banana smoothie with a little of peanut butter for extra energy; a small handful of nuts such as almonds and walnuts with dried fruit for healthy fats.

“Fun food at Suhoor like dessert” is permissible. Though in moderation.

“Fasting is a deeply spiritual practice, and when done mindfully, it can promote both physical and emotional well-being. Maintaining gut health and ensuring a safe approach to fasting for children can make the experience more beneficial for everyone,” said Burjeel Medical Centre (Al Shamkha, Abu Dhabi) Gastroenterology specialist Dr. Ahmed Gouda.

Gouda’s list of considerations for adults encouraged to encourage children for this year’s fasting, projected to last 14 hours:

·      Consult a doctor first to guarantee that their health and development are not going to be compromised.

·      Start with half-day fasts to help their bodies adjust.

·      A balanced diet is required for growth and energy. Ensure that they eat nutrient-rich meals during non-fasting hours.

·      Dehydration quickly occurs. Parents must be on their toes for the monitoring of their water-intake.

·      Discontinue their fasting should manifested are fatigue, dizziness, and irritability because these preclude the ritual as a strain on their physical health.

Gouda said that fasting is essential for better digestion, reduced inflammation and even improved mental wellness. It means that the gut microbiome – “the billions of microorganisms that influence digestion, mood and cognitive function” – connected to the nervous system and immune system is “well-balanced.” Stress, anxiety and gastrointestinal disorders are non-existent.

He added: “Fasting enhances gut repair lining and lessens inflammation because the digestive system is at rest. The microbiomes are being re-balanced. Controlled fasting may improve digestion and regulate metabolism when combined with a balanced diet.” Processed and fried food upset the gut bacteria. Hence, bloating and indigestion are most likely to occur. Everyone who break their fast at sundown and start from sunrise, are advised to water hydrate in between Iftar and Suhoor in order to “maintain a digestive balance.”

Indulge in fibre-rich food namely whole grains, fruits and vegetables because these ease the movement of the food throughout the digestive tract (gut motility) and prevent constipation. Limit caffeine.

It dehydrates and gives way to digestive discomfort. Do not rush eating for better digestion and nutrient absorption.