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Children are allowed to fast since they are 7 years old. However, with a note, fasting activities must be supported by adequate nutritional intake. Come on, know what important nutrients must be met while children are fasting
When fasting, the time to eat and drink in one day becomes limited. Well, in this limited time, the intake of food consumed needs to be optimized with proper nutrition, especially for children who have started fasting.
Choosing the right nutrition during a child's fast is important to maintain their he alth and ensure that their growth and development process is not disrupted due to nutritional deficiencies during fasting.
Important Nutrients for Children's He alth During Fasting
Below are 4 important nutrients that Mother needs to fulfill, so that the he alth of the Little One's body is maintained while he is fasting:
Carbohydrates are often avoided because they are considered a cause of weight gain. In fact, carbohydrates function as a supplier of energy, so that the body does not easily feel tired, especially when fasting. Therefore, carbohydrates need to be in every meal menu for breakfast and iftar.
It's just that the portions should not be too excessive and choose complex carbohydrates, such as brown rice, oatmeal, sweet potatoes, and corn. This is because complex carbohydrates generally contain other nutrients that are also beneficial for the child's body, such as fiber, vitamins, and minerals.
In addition, consuming complex carbohydrates can also make children full longer, so that their fast can run comfortably.
Protein is also one of the important nutrients for children that must be met during fasting. The reason is, protein can increase the production of hormones in the body that make the feeling of fullness last longer.
To meet your little one's protein needs, you can give him animal or vegetable protein or even a combination of both. Some examples of high-protein foods that you can process for your children to eat are beef, chicken, seafood, eggs, tofu, tempeh, and milk.
Another nutrient that children also need to get during fasting is fat. Similar to carbohydrates, fat is also useful for providing energy for the body, so that children can still carry out their daily activities and do not easily feel weak, even though they are fasting.
In addition, fat can also help children's bodies absorb vitamins A, D, E, and K better. Some sources of he althy fats that you can give your little one are tuna, salmon, avocado, and nuts.
4. Fiber and vitamins
During fasting, you should always prepare high-fiber foods for children. The reason is that high-fiber foods tend to be more filling than low-fiber foods.
This is useful to avoid the risk of children overeating at dawn and breaking the fast. Meeting fiber needs is also useful for preventing children from experiencing constipation which is prone to occur during fasting.
In addition, it is also important to meet the needs of children's vitamins, such as vitamins A, C, and D. Vitamins play an important role in maintaining the immune system and the process of cell formation and regeneration.
Fiber and vitamins are generally contained in fruits, vegetables, and nuts. Mother can enter these types of food in the Suhoor menu and open the Little One.
In addition to the 4 nutrients above, make sure your child's daily fluid needs are always met, so that he/she avoids the risk of dehydration while fasting.
If you still have questions about what other nutrients are good for your child to eat while fasting, don't hesitate to consult with your doctor further, OK.