Nutritional secrets for a child to fast without getting tired

Nutrition experts stressed the importance of a balanced suhoor meal for children to ensure their ability to fast steadily and actively, pointing out that resilience does not depend on willpower only, but also on the quality of food and the timing of drinking water during the fasting hours.

Experts explained that children feel hungry quickly due to their bodies’ high energy needs and the small size of their stomachs compared to adults, which makes eating small, balanced meals necessary to maintain focus and activity during the school day. As confirmed by the nutritionist Nazima Qureshi The suhoor meal, which is rich in protein and fiber, gives the child a feeling of fullness for a longer period of time and reduces sudden bouts of hunger before noon, while fiber helps improve the health of the digestive system and regulate the digestive process.

Recent studies have emphasized that regular hydration plays an essential role in supporting the cognitive functions and vital energy of children and adolescents. A study published in August 2025 in the journal explained Nutrients Distributing drinking water over periods before sunrise and after sunset is better than drinking a large amount at once. It is also recommended to add water-rich fruits and vegetables to the suhoor meal to enhance hydration.

Nutrition experts recommend that the ideal suhoor meal for a child be divided as follows: half the plate is fresh vegetables or salad, a quarter of the plate is whole grain carbohydrates such as oats or whole wheat bread, and a quarter of the plate is healthy protein such as boiled eggs, low-fat cheese, or natural yogurt, with one to two cups of water drunk after the meal.

Experts confirm that adherence to this balanced diet helps children fast consistently, maintains their activity and focus during the day, and makes the first or repeated fasting experience more comfortable and safe.