Nutrition Tips for Children Fasting During Ramadan


With Ramadan fast approaching, you may have kids who feel that they are ready to try fasting during Ramadan. Because children are younger and have different health requirements than adults, you might be wondering how to begin. You are not alone.

Anar Allidina is a Registered Dietician and she faced the same dilemma as many of you are when it comes to information and tips for children fasting during Ramadan. And she came up with a solution and a great guide for families.


With my eldest child starting to fast this year, I found a lack of resources for parents to help prepare children for the month of fasting.  As a Registered Dietitian and a mom of three, I wanted to share with other parents how to safely prepare your children to fast during the holy month of Ramadan.

My goal is to highlight the key nutrients children should include for a safe, energized and nourished month of fasting. In my free eBook, you will find foods to include for your children during the month of Ramadan to maximize nutrient intake. Additionally, you will find tips and answers to common concerns parents have, along with some easy and healthy recipes that your children will enjoy.

Nutrition Tips for Children Fasting During Ramadan

1. Before the month of fasting begins, set some ground rules for your kids to help make sure everyone is on the same page. Some examples include: having at least 1 fruit and vegetable when they break fast, waking up for the early morning meal, taking a nap after school and cutting back on extracurricular activities.

Tips for Children Fasting during Ramadan - kids cooking
Photo Source: Anar Allidina

2. The more involved kids are during the two important meals in Ramadan (Suhoor and Iftaar), the more understanding and appreciation they will have.

3. Our body uses protein to build and repair tissues. Protein is also needed to make enzymes and hormones. Protein is an important building block for muscles, cartilage, skin, and blood. Protein is a macronutrient – and unlike fat and carbohydrates, the body does not store protein for subsequent use. This is why it is crucial to include a protein source at Iftaar and Suhoor.

Tips for Children Fasting during Ramadan

4, Fueling your family with low glycemic foods (complex carbs) will ensure steady blood sugar that will directly impact energy levels.

For more of Anar’s tips for nutrition for children fasting during Ramadan, here is the link to access her free eBook:

If you want more tips from Anar on family, food, nutrition and healthy living you can follow her on Instagram @AnarAllidina, Facebook and Pinterest.

At what age did your children start fasting for Ramadan?

Nutritional Tip for Children Fasting During Ramadan