Suhoor is the most important meal during Ramadan as it replaces breakfast. It helps jumpstart your metabolism and gives you the energy that will sustain you till Iftar.

While Suhoor is important for adults, it is even more crucial for fasting kids as it affects their physical performance and mental alertness during their active day. Kids who dont eat Suhoor may become tired at school and lose concentration in class. Skipping Suhoor also prohibits them from getting all their nutritional needs and most of their essential nutrients for their growing bodies such as iron and calcium.

But what types of food groups should be included in your childs healthy balanced Suhoor?
It is important to choose the right variety of food for your children during Suhoor including complex carbohydrates, fiber and lean protein. Complex carbohydrates, which are slowly absorbed carbohydrates, help release energy slowly during the long hours of fasting and are found in fiber rich foods such as wholegrain breads and breakfast cereals. Therefore it is highly recommended to have at least half of your grains intake from whole grain foods.
What exactly are whole grains? Whole grains are products that contain all the three natural parts of the grain: 1- The first part (scientifically called the germ) nourishes the seed and is rich in B vitamins and Iron 2- The second layer (scientifically called the endosperm) provides energy to the grain, and contains carbohydrates and B vitamins and 3- the outer shell of the grain (scientifically called the bran) is the main source of fiber.

Not a single component stands out in delivering health benefits, rather, it is the combination found in whole grains which work together. Whole grains can be found in a variety of cereals, including wheat, oats, barley, rice, and corn. Picking the right types of grain can sometimes be confusing, so its best to always check the label to be sure if a food is made with whole grains.

"As a general rule, consider your Suhoor as your breakfast meal consumed at an early timing. Explore healthier food items during Suhoor such as semi-skimmed milk, fruits, whole grain breads, low-salt cheeses and whole grain breakfast cereals making sure you switch your kids from consuming refined grains to whole grains, which can be as simple as substituting refined cereals with whole grain cereals, comments Sarah Kanaan, Child Nutrition expert at Nestl Middle East.

5 nutrition Suhoor tips for your kids:

Even though the thought of sleep may be far more appealing than waking up, make sure your child doesnt skip Suhoor. Prepare Suhoor with your kids before they sleep so its ready when they wake up
For a wholesome and nutritious Suhoor prepared in minutes, whole grain cereals with milk and fruit is one good choice! You can add unsalted almonds and nuts to the bowl for additional proteins
Give your kids a well-balanced Suhoor meal that includes complex carbohydrates, fiber and lean proteins to keep them going throughout the day. And always keep in mind that water is key to healthy hydration!
Always read the label. Make sure that your child is consuming cereals that clearly state they are made with whole grains.
Refrain from choosing salty or sweet food to avoid feeling thirsty or hungry