L’alimentazione del bambino da 1 a 3 anni
Alimentare il bambino nel suo primo anno di vita risulta per molte mamme più agevole che farlo successivamente: nel primo anno, infatti, esistono regole ben precise scandite da linee guida internazionali.
Quando si arriva alla fine del primo anno e tutti gli alimenti sono stati introdotti, tutto diventa più complesso, perché il bambino comincia a far pesare la propria volontà e i genitori si trovano spesso in difficoltà e si chiedono se l’alimentazione seguita dal loro bambino sia completa o sia carente e sia quindi necessario ricorrere ad una integrazione alimentare.
Da 1 a 3 anni si assiste a una progressiva riduzione delle necessità caloriche per unità di peso, in quanto sia la crescita ponderale sia quella in altezza, subiscono un evidente rallentamento rispetto al primo anno di vita. In accordo con i Larn (livelli di assunzione raccomandati di energia e nutrienti) in questa fascia di età l’apporto proteico deve coprire il 10-12% delle calorie totali ingerite durante la giornata, ed è bene precisare che per evitare squilibri e carenze vi dovrebbe essere un rapporto 1:1 fra le proteine di origine animale (derivanti cioè da carne, pesce, uova e latte) e quelle di origine vegetale (derivante da legumi e cereali). L’apporto lipidico pari a circa il 50% delle calorie totali durante i primi 6 mesi di vita deve arrivare, sia pure in maniera graduale, al 30% entro la fine del secondo anno di vita. Per il corretto sviluppo del sistema nervoso e dell’apparato visivo del bambino l’alimentazione dovrebbe assicurare l’apporto di circa il 2-6% di acidi grassi essenziali: per farlo il bambino dovrebbe consumare 2-3 volte a settimana pesce, molto ricco di acidi essenziali del tipo omega 3 e privilegiare i grassi di origine vegetale come l’olio extra vergine di oliva, che contiene anche vitamina E, dalle spiccate proprietà antiossidanti, e acidi grassi monoinsaturi ad azione protettiva per i vasi sanguigni rispetto ai grassi di origine animale. L’apporto dei carboidrati pari al 40% circa nei primi 6 mesi di vita del bambino dovrebbe raggiungere il 50% nel secondo anno di vita e assestarsi sulla quota del 55-60% nel corso del terzo anno: per raggiungere tale obiettivo è importante che il piccolo consumi soprattutto alimenti a basso indice glicemico come pasta, riso, orzo, farro e poi legumi, frutta e verdura di stagione. La dieta del bambino proprio come quella dell’adulto deve prevedere un congruo apporto di fibra alimentare: nello specifico la quantità giornaliera da assumere dovrebbe essere pari all’età del bambino più una quantità di fibra compresa fra 5 e 10 g. Una dieta con un apporto bilanciato di fibre aiuta a contenere i problemi di stitichezza così comuni in questa fascia d’età.
Un’alimentazione variata, sana e bilanciata fornisce al bambino, anche in questa fascia d’età tutto ciò di cui ha bisogno.
È consigliata un’integrazione di vitamina D nel primo anno di vita e spesso anche dopo.
L’integrazione nutrizionale può diventare molto importante per i bambini che seguono una dieta vegan: le diete vegetariane che includono uova, latte e derivati di solito forniscono proteine di alta qualità, vitamine del gruppo B e calcio, mentre quelle vegan strette possono comportare carenze nutrizionali, malnutrizione proteico-energetica, rachitismo, ritardo nella crescita e nello sviluppo psicomotorio. Il ministero della salute ricorda che per i bambini non vi è la necessità di integrazione alimentare se seguono una dieta varia ed equilibrata, ma suggerisce l’integrazione con vitamina B12 per i vegetariani e con calcio per i bambini intolleranti al latte e ai suoi derivati.
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