Choice of the Right Food Menu for Little Ones who are Just Learning Fasting | Good Doctor
During the holy month of Ramadan, healthy Muslims will fast every day. The time is from dawn to sunset. This is certainly a challenge for mothers in preparing the menu for sahur and breaking the fast, especially if their little one is just learning to fast.
A delicious and healthy menu for your little one who is just learning to fast
1. Omelette egg fried rice
One of the food menus that is easy to process and liked by children is fried rice.
Apart from containing carbohydrates which will make children more full, you can also add omelette eggs cooked with some vegetables. Not to forget you can also add grated cheese.
As reported from the page Instead of Medsan omelette prepared using spinach and scrambled eggs with 1/16 teaspoon of salt contains:
- Calories: 90 calories
- Carbs: 3 grams
- Fiber: 1 gram
- Protein: 8 grams
- Fat: 5 grams
- Sodium: 302 mg
2. Sausage and egg sandwich
Another practical delicious and healthy menu is a sandwich. You can make some sausage and egg sandwiches. The ingredients you need are plain bread, sausages and eggs.
How to make this food menu is also quite easy. Spread butter on two slices of white bread, then toast. Then, fill a cup of bread with eggs and sausage that have been fried before.
You can even add some vegetables for crunch and flavor. If you make sandwiches at home, you can control the ingredients, reduce calories, and increase nutrition.
According to Eat This Muchthe nutritional content in 1 sausage and egg sandwich is:
- Calories: 779
- Carbohydrates: 47 grams
- Protein: 27 grams
- Fat: 21 grams
- Cholesterol: 305 milligrams
- Sodium: 1810 milligrams
Also Read: Smoothies Bowl Recipe for Sahur, Easy and Healthy Food!
3. Fruit salad
In addition to its fresh taste, fruit salad is also suitable for breaking the fast because it is fresh and does not take long to prepare.
In a 1-cup fruit salad made of 1/4 cup banana, 1/4 cup cantaloupe, 1/4 cup blueberries, and 1/4 cup apple. Live Strongcontain:
- Proteins: 1 gram
- Fiber: 3 grams
- Potassium: 300 milligrams
- Vitamin C: 30 milligrams
- Vitamin A: 70 micrograms
The vitamins, minerals and other nutrients in fresh fruit can reduce the risk of cancer, obesity, type-2 diabetes, high blood pressure, kidney stones, bone loss and cardiovascular conditions such as heart attack and stroke.
4. Drinks
Don’t forget to also remind your child to drink water or other liquids at dawn so they don’t become dehydrated during fasting. Some examples are water, milk, fruit juice or smoothies.
The water content in these drinks provides hydration without added calories or added sugar. Milk and fruit-based drinks provide some natural sugars and nutrients.
It is also good for breaking the fast but avoid consuming many drinks with added sugar after breaking the fast because it can provide too much sugar and calories to the body.
Also read: Fasting tips for diabetes that should not be underestimated
How does fasting affect the body?
For hours while fasting the body will not accept food or drink.
Therefore the body will use stored carbohydrates (stored in the liver and muscles) and fat to provide energy after all the calories from food consumed at night are used up.
The body cannot store water so the kidneys conserve as much water as possible by reducing the amount lost in the urine. However, the body cannot avoid losing water when you urinate, or through your skin when you sweat.
The body begins to rehydrate when it’s time to break the fast and begins to get energy from the food and drinks consumed.
Since you haven’t eaten for a long time, it may help to eat slowly when breaking your fast and start with plenty of fluids and foods low in fat and rich in fluids.
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