Ritornare alla quotidianità dopo le vacanze estive non è mai semplice, figurarsi per i bambini ritornare sui banchi di scuola, con i compiti da fare, le interrogazioni da sostenere, i rientri pomeridiani, la palestra o le lezioni di musica. Poiché l’inizio è sempre la parte più difficile, gli esperti consigliano un’alimentazione quanto più possibile variata, con cibi che danno la carica e favoriscono l’attenzione, e di introdurre più liquidi, soprattutto al mattino.
Proprio recentemente, infatti, secondo uno studio italo-francese la maggior parte dei bambini arriva a scuola non correttamente idratato, con il rischio di compromettere le performance cognitive. La colazione, in questo senso, è molto importante. Per cominciare bene la giornata, infatti, i bambini devono bere il latte o lo yogurt, e devono mangiare cereali o biscotti, frutta, pane e fette biscottate. In questo modo il bilancio d’acqua nel corpo è adeguato e si evitano cali d’attenzione a causa della carenza di zuccheri.
A metà mattinata sarebbe ideale fare uno spuntino, che non appesantisca troppo, ma comunque energetico, come ad esempio un piccolo panino con il prosciutto, un frutto o 1 yogurt. No alle bevande gassate o zuccherate, i succhi vanno bene ma solo senza zuccheri aggiunti. Non bisogna dimenticare che un eccesso di grassi e zuccheri nella dieta può portare all’obesità, una patologia sempre più diffusa anche nei bambini, con ripercussioni sulla salute anche gravi.
Secondo gli esperti, inoltre, i bambini hanno maggiore bisogno di vitamine (B12 e E) e Sali minerali (calcio, iodio, ferro, zinco), ma anche di acidi grassi Omega 3, la fonte principale sono i cosiddetti pesci grassi come il salmone, lo sgombro, le sardine, ecc., da consumare almeno 2 volte a settimana. Il pesce, infatti, favorisce le difese immunitarie e combatte lo stress.
Naturalmente, nella dieta dei bambini non devono mai mancare frutta e verdura, essenziali per fare la scorta di nutrienti importanti. Inoltre, è stato dimostrato che la frutta ha un effetto calmante e antidepressivo.
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