Smart Suhoor for Kids: How to Help Your Child Fast Until Sunset Without Fatigue?

SadaNews - This might be your child’s first experience with fasting, or perhaps not, but you certainly remember well the effort you put in last Ramadan, to help your little one reach sunset without succumbing to hunger or thirst.

You might not be asking for the impossible; all you want is for your child to manage the morning hours and maintain their focus and energy until they return from school, and then take a short nap that gets them closer to iftar time.

Here, endurance does not solely depend on willpower, but rather starts with the suhoor meal, the type of food, and the timing of water intake. Following the lines below will allow you to prepare a smart suhoor that supports your child’s energy, prolongs their feeling of fullness, and helps them pass the fasting hours with steadiness and calm.

Why Does a Child Get Hungry Quickly?

The feeling of hunger in children is a physiological signal indicating the body's need to renew energy. Young bodies always require fuel for growth and focus, as well as to compensate for the energy burned during continuous physical activity, which becomes more apparent in active children who spend most of their time playing and moving.

Children with high physical activity, such as those who play sports or spend long hours in play and movement, need more calories for energy because they burn energy quickly. This increases the need for moderate and balanced meals; failing to meet this need makes the sensation of hunger return quickly after expending the available energy.

If your child's last meal before fasting hours is unbalanced in terms of protein and fiber, the sensation of hunger will appear faster than expected. The body digests simple carbohydrates quickly, releasing energy, and then sends hunger signals again.

Moreover, the small size of a child's stomach compared to adults limits the amount of food consumed; hence, the stomach empties its contents faster and hunger signals reappear a few hours after eating. This usually necessitates consuming small, repeated meals.

This explains why a child feels hungry quickly even if you see they had a good suhoor meal.

Protein and Fiber Are the Cornerstones

Fiber is a type of carbohydrate primarily found in fruits, vegetables, whole grains, nuts, and seeds.

The digestive system converts most carbohydrates we eat into sugar. However, its interaction with fiber is different, as fiber passes through our bodies undigested.

There are two types of fibers: soluble fiber, which dissolves into a gel-like substance in the stomach and colon, and insoluble fiber, which usually remains intact as it passes through the digestive system and helps clean the colon and improve gut health.

Both types slow down the digestion process and help prolong the feeling of fullness, providing a steadier energy to the child until midday.

Additionally, protein-rich meals play an important role in this context; they possess many properties that suppress hunger, as these meals can reduce the levels of the ghrelin hormone in the body, known as the "hunger hormone." Consuming adequate amounts of protein may also increase the secretion of satiety hormones, which slows digestion and extends the feeling of fullness, reducing sudden hunger pangs before noon.

Nutritionist Nazma Quraishi, who holds a Master's in Public Health and is the author of the "Healthy Ramadan Guide," emphasizes the importance of selecting quality food during the suhoor meal, as it affects a person's energy throughout the day. She notes that many resort to simple carbohydrates in the suhoor without realizing that they do not provide long-term energy to the body.

Instead, she recommends consuming whole grains with healthy fats and proteins, in addition to fruits and vegetables, emphasizing that the natural sugars found in fruit help the body feel full.

Water: Timing is More Important than Quantity

A comprehensive scientific study published in August 2025 in the journal Nutrients, titled "The Role of Hydration in Children and Adolescents," conducted by researchers from the University of Applied Sciences in Novi Sanz and the Medical University of Gdansk in Poland, highlighted that regular hydration plays a pivotal role in maintaining the body's vital balance and supporting the efficiency of the nervous and circulatory systems in children and adolescents.

The study indicates that this age group experiences rapid physical growth, accelerated hormonal maturation, alongside a noticeable increase in physical and mental activity, significantly elevating the body's need for water.

The study results suggest that even slight fluid shortages can negatively impact concentration and mood while increasing feelings of fatigue and morning headaches.

The scientific paper emphasizes that relying on drinking large amounts of water at one time, such as before bedtime, does not achieve effective hydration. Instead, distributing water intake over regular intervals throughout the day is the most important factor for supporting cognitive functions and maintaining stable energy levels.

Therefore, it is essential for mothers to utilize the time before sunrise and after sunset to hydrate the child's body and meet the recommended water intake.

Place a water bottle near your child and encourage them to drink water whenever possible. Additionally, it will be beneficial to include water-rich foods, such as fruits and vegetables, in the suhoor meal.

The Ideal Suhoor Meal for Your Child

Based on this, the ideal suhoor meal for your child should be divided as follows:

Half a plate of vegetables or salad: This can include cucumber, carrot, tomato, lettuce, and bell peppers. You can also add some fresh herbs like parsley or dill and some nuts to enhance the taste and provide more nutrients.

A quarter plate of carbohydrates: Choose whole grains like whole wheat bread or oats. If there is a desire for refined carbohydrates, ensure to minimize the quantity, such as a small piece of white bread or a bit of pastries.

A quarter plate of protein: You should choose healthy proteins like boiled eggs or omelets, low-fat cheese, and plain yogurt, as they are excellent sources of high-quality protein. It’s best to avoid processed and fried foods here.

Make sure to drink one to two cups of water after suhoor.

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