Undernutrition was an underlying cause in 45% of deaths of children under-5 years of age in 2015, and nearly one in five (19.3%) babies born in the Region are low birth weight.

There are still large numbers of children who are too short for their age (stunted) because they are chronically undernourished or who are too thin (wasted) because of acute undernutrition.

The prevalence of stunting has declined since 2010 but continues to be high in the Region. In 2018, the growth of 20.2 million children, nearly one in four (24.7%), was stunted.

Across the Region, 6.4 million children (7.8%) were too thin for their height (moderately or severely wasted) and, of these, 2.7 million were severely wasted.

Water is essential for life. It transports nutrients and compounds in blood, regulates your body temperature, gets rid of waste, and lubricates and cushions joints.

Drink 8–10 cups of water every day.

Water is the best choice, but you can also consume other drinks, fruits and vegetables that contain water, for example lemon juice (diluted in water and unsweetened), tea and coffee. But be careful not to consume too much caffeine, and avoid sweetened fruit juices, syrups, fruit juice concentrates, fizzy and still drinks as they all contain sugar.

Consume unsaturated fats (e.g. found in fish, avocado, nuts, olive oil, soy, canola, sunflower and corn oils) rather than saturated fats (e.g. found in fatty meat, butter, coconut oil, cream, cheese, ghee and lard).

Choose white meat (e.g. poultry) and fish, which are generally low in fat, rather than red meat.

Avoid processed meats because they are high in fat and salt.

Where possible, opt for low-fat or reduced-fat versions of milk and dairy products.

Avoid industrially produced trans fats. These are often found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads.

When cooking and preparing food, limit the amount of salt and high-sodium condiments (e.g. soy sauce and fish sauce).

Limit your daily salt intake to less than 5 g (approximately 1 teaspoon), and use iodized salt.

Avoid foods (e.g. snacks) that are high in salt and sugar.

Limit your intake of soft drinks or sodas and other drinks that are high in sugar (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks).

Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate.

Cook your meals at home to improve the quality of your diet. Home-cooked food is healthier and more nutritious for you than calorie-filled food from outside the home because you know exactly what you are adding to it. A lot of food produced outside the home is high in calories, salt, fat and sugar, which increases the risk of you becoming overweight or obese, and developing chronic diseases such as heart disease, stroke, diabetes and certain types of cancer.

Also, eating out during this COVID-19 pandemic increases your contact with other people and your chance of being exposed to the virus. If you have to eat out, maintain a distance of at least 1 metre between you and anyone who is coughing or sneezing. That is not always possible in crowded social settings like restaurants and cafes. Droplets from infected people may land on surfaces and people’s hands (e.g. customers and staff), and with lots of people coming and going, you cannot tell if hands are being washed regularly enough, and surfaces are being cleaned and disinfected fast enough. So home-cooked food during this pandemic and beyond is the best choice for you.

You should start breastfeeding your baby within 1 hour of birth and continue to breastfeed them exclusively during the first 6 months of their life.

Carry on breastfeeding your child until they are at least 2 years old.

From 6 months of age, complement breastmilk with a variety of adequate, safe and nutrient-dense foods. Make sure you do not add salt and sugar to these complementary foods.

If you are severely ill or suffer from complications that prevent you from caring for your baby or continuing to breastfeed them directly, express milk to safely provide breastmilk to them. If you are too unwell to breastfeed or express breastmilk, explore the possibility of relactation (restarting breastfeeding after a gap), wet nursing (another woman breastfeeding or caring for your child), or using donor human milk. Which approach you use will depend on your cultural context and personal preferences and the services available to you.

Give your child fruit, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potatoes), and foods from animal sources (e.g. meat, fish, eggs and milk).

For fruit, toddlers between 2 and 3 years old need about 1 cup of fruit per day. Children between 4 and 13 need 1.5 cups of fruit per day. Girls between 14 and 18 need 1.5 cups of fruit per day, and boys that age need 2 cups.

For vegetables, toddlers between 2 and 3 need about 1 cup of raw or cooked vegetables per day. Children between 4 and 8 need 1.5 cups of vegetables per day. Girls between 9 and 13 need 2 cups of vegetables per day, and boys need 2.5 cups. Girls between 14 and 18 need 2.5 cups of vegetables per day, and boys need 3 cups. Vary vegetable consumption to include leafy greens, brightly coloured red and orange vegetables and legumes.

For protein, serve 2–3 portions per day (3 for a vegetarian toddler). Fish should be served at least twice per week and one of these should be oily fish (e.g. salmon, sardines, mackerel or trout). Nuts are considered protein, and they are recommended for children above 5 years old.

For milk, serve 3 portions per day. Children under 2 should have whole milk or yogurt. Those eating well can be given semi-skimmed milk after 2 years. Skimmed or 1% milk is not suitable as a drink for children under 5. Products fortified with vitamin D can make a useful contribution to intakes.

For fruit juice and dried fruit, children under 6 should have no more than half a cup of juice per day – and make sure it is 100% fruit juice, not a juice drink with added sugar. After age 7, keep juice consumption below 355 ml per day. Half a cup of dried fruit is equivalent to a whole cup of regular fruit. Fresh fruit is the best choice.

For snacks, give your child raw vegetables and fresh fruit rather than foods that are high in sugar, fat or salt.

Make sure you do not overcook vegetables and fruit as this can lead to the loss of important vitamins.

If you use canned or dried vegetables and fruit, choose varieties without added salt or sugar.

Water is essential for life. It transports nutrients and compounds in blood, regulates the body’s temperature, gets rid of waste, and lubricates and cushions joints.

Make sure your child has 8–10 cups of water every day. This includes water from all sources like other drinks and food.

Water is the best choice, but you can also give them other drinks (e.g. unsweetened milk), fruit and vegetables that contain water (e.g. cucumber, tomatoes, spinach, mushroom, melon, broccoli, Brussels sprouts, oranges, apples, blueberries), and avoid giving them sweetened fruit juices, syrups, fruit juice concentrates, fizzy and still drinks as they all contain sugar.

Make sure your child eats healthy fats

Make sure your child eats unsaturated fats (found in fish, avocado, nuts, olive oil, soy, canola, sunflower and corn oils) rather than saturated fats (found in fatty meat, butter, coconut oil, cream, cheese, ghee and lard).

Give your child white meat (e.g. poultry) and fish, which are generally low in fat, rather than red meat.

Do not give your child processed meats because they are high in fat and salt.

Do not give them industrially produced trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads).

When cooking and preparing food for your child, limit the amount of salt and high-sodium condiments (e.g. soy sauce and fish sauce).

Limit the amount of salt you use daily to less than 5 g (approximately 1 teaspoon), and use iodized salt.

Do not give you child food (e.g. snacks) that is high in salt and sugar.

Do not give them soft drinks or sodas and other drinks that are high in sugar (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks).

Remember: fresh fruit is the best choice for your child, not sweet snacks such as cookies, cake and chocolate.

Cook your meals at home to improve the quality of your family’s diet. Home-cooked food is healthier and more nutritious for growing children than calorie-filled food from outside the home because you know exactly what you are adding to it. A lot of food produced outside the home is high in calories, salt, fat and sugar, which increases the risk of your child becoming overweight or obese, and developing chronic diseases such as heart disease, stroke, diabetes and certain types of cancer later on in life.

Also, taking children to eat out during this COVID-19 outbreak increases their contact with other people and their chance of being exposed to the virus. If you have to eat out, maintain a distance of at least 1 metre between your child and anyone who is coughing or sneezing. That is not always possible in crowded social settings like restaurants and cafes. Droplets from infected people may land on surfaces and people’s hands (e.g. customers and staff), and with lots of people coming and going, you cannot tell if hands are being washed regularly enough, and surfaces are being cleaned and disinfected fast enough.

So home-cooked food during this outbreak and beyond is the best choice for you and your child. Make it fun for them so they eat a healthy and nutritious diet rich in fruit, vegetables and whole grains. Get them to pick their own food, help out with the ingredients, and be part of the decision-making process.

Drink plenty of water and eat hydrating foods during Ramadan: drink plenty of water between iftar and suhoor meals. High temperatures can also make you perspire more, so it is important to drink fluids to replace what you lose during the day (at least 10 glasses).

You can also increase water intake by eating hydrating foods. Try adding watermelon to your suhoor meal or eat it as a sweet treat after iftar. Green salad contains plenty of hydrating cucumber and tomato. Avoid caffeinated drinks such as coffee, tea and cola, because caffeine can make some people urinate more often, which may lead to dehydration. Also remember that fizzy drinks with sugar will add calories to your diet. Foods rich in water may be served, such as soup or fresh vegetable salad.

On average, people fast between 15 and 16 hours a day. During the noon hours, when temperatures are high, it is important to remain in a cool and shaded place, and avoid the sun.

Eating three dates to break your fast is a traditional and healthy way to begin iftar. Dates are an excellent source of fibre.

Incorporate plenty of vegetables to provide vital vitamins and nutrients.

Choose whole grains, which provide the body with energy and fibre.

Enjoy grilled or baked lean meat, skinless chicken and fish, to get a good portion of healthy protein.

In general, avoid fried and processed foods high in fat or sugar. Enjoy your meal and avoid overeating by eating slowly.

It is recommended to eat suhoor. Suhoor is the light meal before the beginning of the fast every day; this applies especially to special groups such as older people, adolescents, pregnant women and nursing mothers, as well as children who choose to fast.

This meal, which constitutes a light breakfast, needs to include vegetables, a serving of carbohydrates such as bread/bread roll made from wholewheat, protein-rich food such as dairy products (cheese that is not salty/labane/milk) and/or egg, as well as a tehina/avocado side dish.

Avoid too many sweets after your iftar meal. Sweets commonly eaten during Ramadan contain large amounts of sugar syrup. The recommended sweet for consumption is cold water-containing fruit, such as watermelon/melon or any other seasonal fruit, such as peach or nectarine.

You should try to limit the consumption of foods rich in fat, especially fatty meats, foods made with puff pastry, or pastry with added fat/margarine or butter.

Rather than frying, it is recommended to use other methods of cooking, such as steaming, cooking in sauce, stir-frying in a small amount of oil and baking.

Avoid foods containing large amounts of salt, e.g. sausages, processed and salted meat and fish products, olives and pickles, snack foods, salty cheeses, various types of ready-made crackers, salads, spreads and sauces (such as mayonnaise, mustard, ketchup). When preparing the meal, it is recommended to limit the use of salt as far as possible, and of course it is recommended to remove the salt shaker from the table. Use various herbs to enhance the flavour of foods being cooked.

Eat slowly, and in amounts appropriate to the needs of each individual. Big meals cause heartburn and discomfort.

Try to move as much as possible and to be active in the evenings, for example, by going for a regular daily walk.

People with type 1 diabetes are generally advised not to fast. People with type 2 diabetes and hypertension who have their conditions under control, either through diet or medication, may be able to fast. However, they are advised to refer to their doctor or dietitian for the right advice based on their situation.

Home-made vegetable soup (not from soup-powder)

Green salad, or other vegetable salad of choice

Stuffed vegetables (squash/eggplant/grape leaves)

Baked chicken breast

Drink plenty of water; lemon slices and mint leaves can be added to enhance the taste.

2 slices of bread

Vegetable omelette or hard-boiled egg

Sliced vegetables from two vegetables

Labane or cheese with added za'atar and olive oil

Herbal tea

Don't forget to drink an adequate amount of water.

Eat healthy and be active in Ramadan