"Mom, I'm hungry!"

If your fasting child is saying this by 10:00 AM at school, their Sehri (Suhoor) meal might be the problem.

The Mistake: Simple Carbs

Many parents feed their children plain white rice or white bread at Sehri. These are "Simple Carbohydrates." They digest very fast, spike blood sugar, and then crash—leaving the child starving and tired within 3-4 hours. This is similar to the "Energy Gap" we see in infants who need denser nutrition as they grow.

The Solution: Complex Carbs & Protein

To sustain energy for 12+ hours, you need foods that release energy slowly.

  • Swap White for Red: Use Red Rice (Lal Chal) or Oats. The fiber content slows down digestion.
  • Add Protein: An egg, chicken, or lentils (Daal) is non-negotiable. Protein signals the brain that the body is "full."
  • The Thirst Trap: Avoid salty foods like pickles (Achar) or salty fish at Sehri. Salt spikes thirst levels, making the school day unbearable.

The Perfect Sehri Finisher

End the meal with a small cup of yogurt (Doi). It reduces thirst and provides calcium.

References:

  1. Harvard T.H. Chan School of Public Health: Carbohydrates & Blood Sugar (The Science of Complex vs. Simple Carbs)
  2. World Health Organization: Staying Healthy During Ramadan
Tags:
Ramadan Sehri child nutrition healthy fasting Dr. Rafia Rashid