Good Nutrition Keeps Your Bones Strong!

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1 Good Nutrition Keeps Your Bones Strong! While our bodies age and con1nue to change, our bones are con1nuously changing too. Learn what you can do to keep your bones as healthy as possible by choosing bone healthy foods! Osteoporosis weakening of the bones Osteomalacia So=ening of the bones Osteopenia reduced bone mass of lesser severity than osteoporosis

2 NUTRITION AND BONE HEALTH CALCIUM RDA: 1,000 mg/day for women age 50 and younger, 1,200 mg/ day for women age 51 and older, 1,000 mg/day for men age 70 and younger, and 1,200 mg/day for men age 71 and older Found in milk, cheese, yogurt, tofu, and calcium- for9fied cereal and juice Calcium is a mineral that helps build and maintain strong bones Deficiencies can lead to weakening of the bones or osteoporosis

3 NUTRITION AND BONE HEALTH VITAMIN D RDA: age 51-70: 15 mcg, >70 years of age: 20 mcg Responsible for keeping calcium and phosphorus at normal levels Fat soluble vitamin, the form we eat is inac9ve and then converted by the kidneys to use Found in faby fish (mackerel, tuna, salmon), fish liver. Small amounts in beef liver, egg yolks, cheese

4 NUTRITION AND BONE HEALTH TOP 10 FOODS WITH CALCIUM 1) Low- fat yogurt 2) Low- fat milk 3) Orange Juice with calcium 4) Sardines, with bone 7) Cheddar cheese 6) Cream of Wheat (cooked) 5) Collard greens, boiled 10) Soybeans, boiled 8) White Beans, boiled 9) Salmon

5 Nutrition Facts for Calcium-Rich Foods Food Serving Size Amount of Calcium Yogurt, low- fat 1 cup 345 mg 35% %DV Milk, low- fat 1 cup 305 mg 31% Orange juice with Calcium Sardines, with Bone Collard Greens, boiled Cream of Wheat Cheddar Cheese 1 cup 300 mg 30% 3 ounces 325 mg 33% 1 cup 266 mg 27% 1 cup 232 mg 23% 1 ounce 204 mg 20% White Beans 1 cup 191 mg 19% Salmon 3 ounces 181 mg 18% Soybeans, boiled 1 cup 175 mg 18%

6 NUTRITION AND BONE HEALTH Number of Servings of Calcium in Food Related to 1 Cup of Milk

7 NUTRITION AND BONE HEALTH TOP 10 FOODS WITH VITAMIN D 1) Cod Liver Oil 2) Salmon 3) Mackerel 4) Canned Tuna 7) For9fied Yogurt 6) For9fied Orange Juice 5) For9fied Milk 10) Liver 8) For9fied Maragrine 9) Canned Sardines

8 Nutrition Facts for Vitamin D-Rich Foods Food Serving Size Amount of Vitamin- D Cod Liver Oil 1 Tbsp 1360 IU Salmon 3 ounces 794 IU Mackerel 3 ounces 388 IU Canned Tuna 3 ounces 154 IU For1fied Milk 1 cup 120 IU For1fied Orange Juice 1 cup 100 IU For1fied Yogurt 6 ounces 80 IU For1fied Margarine 1 Tbsp 60 IU Canned Sardines 2 sardines 46 IU Liver 3.5 ounces 46 IU

9 NUTRITION AND BONE HEALTH BONE Supplements It s always beber to get nutrients from real food, but it can be beneficial to fill in the gaps with a dietary supplement targeted to promote bone health Most common supplementa1on form of calcium: Calcium Carbonate- Should be taken with a citrus food, an acid environment enhances absorp1on Calcium Citrate- May be easier to take for those over 65 since you stop producing as much stomach acid and doesn t require an acidic environment

10 NUTRITION AND BONE HEALTH Interactions with Nutrients

11 NUTRITION AND BONE HEALTH Common medications that increase calcium loss Phenytoin (Dilantin) Phenobarbital Thyroid hormone Corticosteroids Lasix and thiazide diuretics Methotrexate Cyclosporine Lithium Tetracycline Aluminum-containing antacids Heparin Phenothiazine derivatives

12 NUTRITION AND BONE HEALTH BONE Supplements Tips for buying o Check for an expira9on date to make sure the supplement you are purchasing is fresh. Make sure the seal on the bocle has not been broken. o Check the serving size. Do you need to take only one tablet, or do you need to take two or more each day to get the percentages of the Daily Value of each ingredient listed? o Capsules o=en are absorbed becer than hard tablets and may cause less stomach upset. o Always talk to your doctor before taking a supplement Precau2ons o If you are taking a calcium supplement, make sure you are receiving adequate vitamin D to allow for absorp1on of the calcium o It is best to take calcium and vitamin D supplements with food o Do not take more than 500 mg of calcium at any one 1me, as anything more that 500 mg will not be absorbed o Vitamin D can interact with Calcium supplements and other medica1ons

13 Broccoli and Cheese FriBata Serves 4 Ingredients: 8 large eggs 1 small onion, sliced 2 tsp olive oil 2 cups broccoli, chopped ¼ tsp salt Pepper to taste ½ cup shredded cheese (cheddar or gruyere) Nutri9on Facts: Kcal: 219 Protein: 13 g Calcium: 236 mg Vitamin D: 0.99 IU %RDI of calcium: 27% Direc1ons: 1. Preheat oven on broil. 2. Separate 4 of the eggs, pujng the whites into a bowl (discard yolks). Add the 4 whole eggs and 2 Tbsp of water to the whites and whisk well. 3. Boil or steam broccoli un1l just slightly so=. 4. In a medium ovenproof nons1ck skillet/frying pan heat the oil at medium heat. Add the onion and cook un1l it begins to so=en, about 5 minutes. 5. Add the broccoli and cook for another 2 minutes. Add salt and pepper. 6. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce heat to medium- low, cover, and let cook un1l the egg mexture is firm around the edges but slightly liquid in the middle (about 7-8 minutes). 7. Once ready, sprinkle with cheese. Place the skillet under the broiler un1l the surface is set and golden brown (about 2-3 minutes) 8. Cut into wedges and enjoy!

14 Nutrition & Bone Health Bones Calcium Cereal Cheese Eggs Fish Kale Milk Osteoporosis Strength Supplements Vitamins Yogurt

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