L’ossatura di bambini e adolescenti è in continuo sviluppo e ha quindi bisogno ogni giorno di un’adeguata quantità di minerali, soprattutto di calcio, il principale nutrimento delle ossa. Secondo alcuni studi, passando dall’infanzia all’adolescenza, quasi la metà dei ragazzi salta un pasto importante e appena il 50% dei maschi e il 41% delle femmine beve a colazione latte (la principale fonte di calcio).
I bambini con un’età compresa tra i 4 e gli 8 anni necessitano di 800 mg di calcio al giorno, mentre la quantità necessaria ai ragazzi nella fascia di età che va dai 9 ai 18 anni è di 1.300 mg al giorno. Un bicchiere di latte biologico (privo di ormoni sintetici, antibiotici e additivi vari) apporta circa 300 mg di calcio ed è un modo intelligente per far assumere ai bambini la dose necessaria di questo minerale. Anche lo yogurt e i formaggi biologici sono alimenti adatti per fare scorta di questo prezioso minerale.
Forse non ama la monotonia… prova ad accompagnare il latte con biscotti, fiocchi di cereali, pane, fette biscottate, muesli, alternandoli nel corso della settimana. Se il tuo bimbo non ne vuole proprio sapere, puoi tentare con lo yogurt e i formaggi (sempre bio!). Ricordati che il calcio contenuto in 230 ml di latte intero (circa 300 mg) si trova anche in:
- 2 vasetti di yogurt;
- 140 g di gelato;
- 70 g di mozzarella;
- 50 g di stracchino;
- 25 g di formaggio grana.
In estate, per renderlo più gradito ai bambini, congela dello yogurt bio alla frutta nelle apposite formine per fare i ghiaccioli con un bastoncino. I tuoi piccoli ne saranno felici! Alcuni bimbi sono intolleranti al latte (in particolare al lattosio, lo zucchero del latte) e non lo digeriscono. I latticini o i formaggi freschi possono essere una valida alternativa. Inoltre, al supermercato puoi trovare latte privo di lattosio. In caso di allergia alle proteine del latte (caseina) è opportuno rivolgersi a un nutrizionista per garantire ai bambini l’apporto dei nutrienti necessari.
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