Fasting is an integral part of many religions around the world. It involves abstaining from food and water for a certain period, usually from sunrise to sunset.

During this time, it’s essential to eat the right foods to maintain the body’s energy levels and stay healthy. In this article, we’ll discuss the best foods for fasting children.

1. Dates

Dates are an excellent source of energy and nutrients. They’re rich in carbohydrates, which provide the body with the energy it needs to function. Dates are also high in fiber, which helps regulate bowel movements and prevents constipation.

Children can eat dates as a snack during the fasting period. They can also be added to smoothies and other drinks.

2. Water

Water is essential for the body to function correctly. During the fasting period, it’s crucial to drink enough water to stay hydrated. Children should drink at least 8-10 glasses of water per day.

Encourage them to drink water instead of sugary drinks, which can dehydrate the body and cause energy crashes.

3. Complex Carbohydrates

Complex carbohydrates are essential for providing the body with energy throughout the day. Foods like brown rice, whole wheat bread, and pasta are great sources of complex carbohydrates.

These foods take longer to digest, meaning they provide energy for a longer period. Encourage children to eat these foods during the non-fasting periods.

4. Lean Proteins

Proteins are essential for building and repairing tissues in the body. Foods like chicken, turkey, fish, and beans are great sources of lean protein.

Children should eat these foods during the non-fasting periods to ensure they’re getting enough protein. Protein is also essential for maintaining muscle mass, which can be lost if the body isn’t getting enough nutrients.

5. Fruits and Vegetables

Fruits and vegetables are rich in vitamins and minerals that the body needs to function correctly. During the fasting period, encourage children to eat plenty of fruits and vegetables.

These foods are also high in fiber, which helps regulate bowel movements and prevents constipation. Children can eat fruits and vegetables as snacks or add them to meals.

6. Nuts and Seeds

Nuts and seeds are great sources of healthy fats, proteins, and fiber. They’re also an excellent source of energy and nutrients. Children can eat nuts and seeds as a snack during the fasting period.

Almonds, cashews, and sunflower seeds are great options.

7. Dairy Products

Dairy products are an excellent source of calcium, which is essential for building and maintaining strong bones. During the non-fasting periods, children should eat foods like milk, cheese, and yogurt to ensure they’re getting enough calcium.

8. Soups and Broths

Soups and broths are an excellent way to hydrate the body and provide it with nutrients. They’re also easy to digest, which can be helpful during the fasting period.

Encourage children to eat soups and broths made with fresh vegetables, lean proteins, and whole grains.

9. Dried Fruits

Dried fruits like apricots, raisins, and figs are excellent sources of energy and nutrients. They’re also easy to carry around, making them an ideal snack for children during the fasting period.

However, it’s essential to limit the intake of dried fruits as they’re high in sugar.

10. Smoothies

Smoothies are an excellent way to get all the nutrients the body needs in one drink. They’re easy to digest, which can be helpful during the fasting period.

Encourage children to make smoothies with fresh fruits and vegetables, lean proteins, and healthy fats. Avoid using too much sugar.