The Daniel Fast has become super popular as a spiritually focused diet based on the Biblical account of Daniel. Adults use it to get closer to God while eating only plant-based whole foods. But when it comes to kids, parents ask: Can kids do the Daniel Fast? The answer lies in understanding the spiritual and nutritional implications for kids. Let’s dive in.
What Is The Daniel Fast?
The Daniel Fast is a 21-day diet based on Daniel 1:12 and Daniel 10:3, where Daniel fasted from meat, rich foods, and wine and only ate vegetables and water. Today, what is allowed on the Daniel Fast includes:
- Fruits and vegetables (fresh, frozen, or dried without added sugar or preservatives)
- Whole grains (quinoa, oats, brown rice)
- Legumes (lentils, chickpeas, beans)
- Nuts and seeds (unsalted and unsweetened)
- Herbs and spices
- Water and herbal teas
Forbidden foods are animal products, processed foods, sweeteners, leavened bread, and all forms of caffeine, including coffee, soda, and energy drinks.
The fast isn’t just about diet; it’s a spiritual discipline to get closer to God through prayer, worship, and simplicity.
Can Kids Do the Daniel Fast?
Yes, kids can do the Daniel Fast. While kids have different nutritional needs as their bodies and minds are still growing, with planning, they can do it safely and still get what they need.
Considerations
- Growth and Development Needs: Kids need protein, healthy fats, vitamins, and minerals for physical and brain development. These can be found in plant-based foods like legumes, nuts, seeds, whole grains, and a variety of fruits and vegetables.
- Energy Levels: The whole food focus of the fast can provide sustained energy through complex carbs but active kids need to make sure they’re getting enough calories.
- Iron and Calcium: These nutrients can be found in plant-based options like leafy greens, fortified plant milk, fortified orange juice, tofu, and legumes.
- Picky Eaters: Kids who are picky eaters might struggle with the limited options on the Daniel Fast. Offering familiar meals with a twist—like veggie-packed pasta or smoothies—can help them adjust.
How to Do the Daniel Fast with Kids
We have a digital download to do the Daniel Fast with your children. It’s a 15-day fast for tweens and teens and a 5-day fast for children ages 4 to 9.
As far as food is concerned, consider making the following adjustments so their nutritional needs are met while staying true to the fast.
1. Prioritize Protein
Kids need more protein, which can come from:
- Lentils and beans (black beans, chickpeas)
- Tofu and tempeh
- Quinoa and whole grains
- Nuts and seeds (almond butter, chia seeds)
Example: Nourish Bowl topped with pumpkin seeds and hemp hearts.
2. Focus on Healthy Fats
Healthy fats are important for brain development and energy. Include:
- Avocados
- Nuts and nut butters (unsweetened)
- Seeds (flax, chia, pumpkin, sunflower seeds, hemp hearts)
Example: Blueberry Peanut Butter Smoothie with ground flaxseeds. You can substitute cashew butter if your child has a peanut allergy.
3. Fortified Foods
Fortified plant milks and cereals can provide calcium, vitamin D and B12. Also, fortified orange juice can provide additional calcium and vitamin D.
4. Make It Fun
Engage kids with colorful food. Turn a plate of veggies into a rainbow, or let them build their own wraps with whole grain tortillas, hummus, and fresh veggies. Check out our Butter Bean Hummus and Black-Eyed Pea Hummus. Also, for a sweet treat, the “Chocolate” Hummus made with carob instead of cocoa is both Daniel Fast compliant and delicious.
5. Encourage Hydration
Water is the preferred beverage on the Daniel Fast. Keep kids hydrated with water and herbal teas, and consider offering fun options like fruit-infused water.
6. Involve Them in Meal Prep
Cooking together can be a great way to bond and teach kids about the spiritual and health aspects of the fast.
Spiritual Considerations for Kids on the Daniel Fast
The Daniel Fast is not just about diet; it’s a spiritual discipline. For kids, it’s important to balance physical discipline with age-appropriate spiritual practices. The Daniel Fast Adventures for Kids is a downloadable guide that offers scriptures, devotionals and journal prompts.
Parenting Tips
- Plan Ahead:
Meal prep is key to having kid-friendly options on hand. - Keep It Simple:
Focus on easy recipes like oatmeal with fruit, veggie stir-fries or homemade energy bites. - Model the Fast:
Kids are more likely to fast if they see you doing it with joy and prayer.
Conclusion
So, can kids do the Daniel Fast? The answer is yes, but with planning and balance so that kids can participate in a way that nourishes their bodies and souls.
As a parent, you guide your child towards God while ensuring their well-being. The goal is to make sure they’re getting the nutrients they need during the fast and to have your family draw closer to God together. Always consult a healthcare professional if you have concerns about your child’s nutrition during the Daniel Fast.
By balancing health and faith, you can make the Daniel Fast a family affair.
