Bone health
Bone health
Ideas and advice on healthy bones
Eating for healthy bones Eating certain foods and exercising regularly can help keep your bones healthy and strong Building and protecting strong bones is really important for all of us. We build bone strength from infancy up to mid-twenties, after which it starts to decline and some bone loss occurs. When women go through menopause, bone loss accelerates rapidly, putting them at greater risk of osteoporosis.
What is osteoporosis? Osteoporosis is a condition where the bones become weak and fragile, making them more likely to break. It’s essential you do enough weightbearing exercise (such as walking, running, tennis, aerobics and football) and eat a balanced diet with plenty of bone-building nutrients early on in life to build strong bones, and when you get older to maintain bone strength. Important bone-building nutrients include calcium, vitamin D and phosphorus. Following a healthy balanced diet (see the Eatwell plate, right) will provide you with these nutrients. Although you don’t get much vitamin D through your diet, you can get it through exposure to sunlight between April and September in the UK.
Your daily calcium needs The Nutrient Reference Value (NRV) for calcium is 800mg. The easiest
way to achieve this is to have three portions of dairy. A portion is a 200ml glass of milk, a 150g pot of yogurt or 30g hard cheese (size of a small matchbox). Try eating low-fat varieties like skimmed milk and low-fat yogurt. If you don’t eat dairy products there are plenty of alternatives provided in our list (opposite). Fruit and vegetables
Bread, rice, potatoes, pasta and other starchy foods
Meat, fish, eggs, beans Foods and and other nondairy sources drinks high in fat and/or sugar of protein
Milk and dairy foods
To ensure you get all the nutrients your body needs, you need to eat some food from each of the food groups every day. Foods that are high in fat or sugar should be eaten least often. This model is based on the Eatwell plate, which is the UK model for healthier eating for adults and children aged over 5 years.
We’ve created a handy list to help you choose the best bone-friendly foods when you shop Food group Bread, rice potatoes and other starchy foods
What? Starchy foods should make up the bulk of your energy needs. Aim for a serving at every meal. Try: l porridge oats l wholegrain breakfast cereals such as wholegrain wheat cereals or malted wheats l granary, wholegrain, rye and white bread (white flour is fortified with calcium) l brown rice l brown pasta (or high-fibre) l potatoes l cereal bars fortified with calcium
Fruits and vegetables
Fruits and vegetables provide vitamins, minerals and fibre – aim to eat a variety of at least five portions a day. l fresh, frozen, tinned and dried all count, as do 100% juices
Meat, fish, eggs, beans and other non-dairy sources of protein
Eat in moderation and aim for at least two different types every day. l lean cuts of meat l soft bony fish such as sardines, pilchards and whitebait contain calcium. Oily fish such as mackerel and fresh tuna are a source of vitamin D l nuts and seeds l pulses such as peas, beans and lentils l soya products such as tofu, textured vegetable protein and soya milk (look out for ones fortified with calcium) l eggs are a source of vitamin D
Milk and dairy foods
To achieve your daily calcium requirements, you should aim to have three portions of dairy every day. Try: l low-fat milk l cheese l low-fat yogurt l soya milk and soya products and rice milk (look out for ones fortified with calcium – these are a good source of calcium for those avoiding dairy) l yogurt-based smoothies or flavoured low-fat milk
Foods and drinks high in fat and/or sugar
swap saturated fats for unsaturated fats and spreads such as sunflower, olive or rapeseed l cakes and biscuits can be enjoyed in moderation l
Why? starchy foods provide energy. Choosing wholegrain varieties provides a source of B vitamins and some minerals. Wholegrain varieties also provide a source of fibre l some breakfast cereals are fortified with vitamins and minerals – many breakfast cereals are also fortified with vitamin D. Having fortified breakfast cereal with milk gives you one portion of dairy, providing you with calcium l
getting a wide range of vitamins and minerals is really important for bone health l varying the types and colour of fruit and vegetables will help to get different vitamins and minerals l look out for the 5-a-day 1A-DAY OF5 symbol on packs Y l
Protein is really important for lots of different functions in the body, including helping with bone structure. Choosing different protein sources will help to provide a variety of the building blocks that the body needs to maintain good bone structure. l red meat, chicken and fish also all provide phosphorus l nuts such as almonds, peanuts and hazelnuts are a source of phosphorus
milk and dairy foods are a great source of calcium. By choosing lower-fat options you can maintain your calcium intake but decrease your intake of saturated fat. Low-fat dairy products (such as skimmed milk) contain just as much calcium as full-fat versions l dairy products are also a good source of protein and phosphorus l if you choose to replace dairy products with an alternative such as soya, make sure that it has added calcium l
Eat sugary and fatty food and drink in moderation, as being a healthy weight is important for overall health and bone health. Low body weight increases your risk of fragile bones, as does a diet that omits fats.
You can live well for less than you thought at Sainsbury’s. Based on price perception data March 2014. For more information go to sainsburys.co.uk/livewellforless
Supplement savvy
If you have a healthy balanced diet and include foods from our list then you should be getting all the nutrients you require without needing supplements. However, if you are concerned that you aren’t getting enough nutrients, you should speak to your pharmacist for advice.
Calcium for teenage girls There is a concern that teenage girls and young women are not consuming enough calcium. It’s crucial that we lay down enough calcium in our bones during adolescence and young adulthood to reduce the risk of getting osteoporosis later on in life.
Ask your Sainsbury’s pharmacist Useful websites
For more information on bone health and osteoporosis, visit the National Osteoporosis Society: www.nos.org.uk For more information on healthy eating, visit The Association of UK Dietitians: www.bda.uk.com For more information on dairy and health, visit The Dairy Council: www.milk.co.uk For information on eating well, visit NHS Live Well: www.nhs.uk/livewell For information on nutrition and health, visit www.sainsburys-live-well-for-less.co.uk
Please talk to our friendly pharmacists instore if you or your family need any healthcare advice or support. Our pharmacies have extended opening hours and are in most of our larger stores. This information is a guide only and should not replace advice given by your healthcare professional. Sainsbury’s Supermarkets Ltd, 33 Holborn, London EC1N 2HT. All items subject to availability. Some items available in larger stores only. PA768290
Ideas and advice on healthy bones
Eating for healthy bones Eating certain foods and exercising regularly can help keep your bones healthy and strong Building and protecting strong bones is really important for all of us. We build bone strength from infancy up to mid-twenties, after which it starts to decline and some bone loss occurs. When women go through menopause, bone loss accelerates rapidly, putting them at greater risk of osteoporosis.
What is osteoporosis? Osteoporosis is a condition where the bones become weak and fragile, making them more likely to break. It’s essential you do enough weightbearing exercise (such as walking, running, tennis, aerobics and football) and eat a balanced diet with plenty of bone-building nutrients early on in life to build strong bones, and when you get older to maintain bone strength. Important bone-building nutrients include calcium, vitamin D and phosphorus. Following a healthy balanced diet (see the Eatwell plate, right) will provide you with these nutrients. Although you don’t get much vitamin D through your diet, you can get it through exposure to sunlight between April and September in the UK.
Your daily calcium needs The Nutrient Reference Value (NRV) for calcium is 800mg. The easiest
way to achieve this is to have three portions of dairy. A portion is a 200ml glass of milk, a 150g pot of yogurt or 30g hard cheese (size of a small matchbox). Try eating low-fat varieties like skimmed milk and low-fat yogurt. If you don’t eat dairy products there are plenty of alternatives provided in our list (opposite). Fruit and vegetables
Bread, rice, potatoes, pasta and other starchy foods
Meat, fish, eggs, beans Foods and and other nondairy sources drinks high in fat and/or sugar of protein
Milk and dairy foods
To ensure you get all the nutrients your body needs, you need to eat some food from each of the food groups every day. Foods that are high in fat or sugar should be eaten least often. This model is based on the Eatwell plate, which is the UK model for healthier eating for adults and children aged over 5 years.
We’ve created a handy list to help you choose the best bone-friendly foods when you shop Food group Bread, rice potatoes and other starchy foods
What? Starchy foods should make up the bulk of your energy needs. Aim for a serving at every meal. Try: l porridge oats l wholegrain breakfast cereals such as wholegrain wheat cereals or malted wheats l granary, wholegrain, rye and white bread (white flour is fortified with calcium) l brown rice l brown pasta (or high-fibre) l potatoes l cereal bars fortified with calcium
Fruits and vegetables
Fruits and vegetables provide vitamins, minerals and fibre – aim to eat a variety of at least five portions a day. l fresh, frozen, tinned and dried all count, as do 100% juices
Meat, fish, eggs, beans and other non-dairy sources of protein
Eat in moderation and aim for at least two different types every day. l lean cuts of meat l soft bony fish such as sardines, pilchards and whitebait contain calcium. Oily fish such as mackerel and fresh tuna are a source of vitamin D l nuts and seeds l pulses such as peas, beans and lentils l soya products such as tofu, textured vegetable protein and soya milk (look out for ones fortified with calcium) l eggs are a source of vitamin D
Milk and dairy foods
To achieve your daily calcium requirements, you should aim to have three portions of dairy every day. Try: l low-fat milk l cheese l low-fat yogurt l soya milk and soya products and rice milk (look out for ones fortified with calcium – these are a good source of calcium for those avoiding dairy) l yogurt-based smoothies or flavoured low-fat milk
Foods and drinks high in fat and/or sugar
swap saturated fats for unsaturated fats and spreads such as sunflower, olive or rapeseed l cakes and biscuits can be enjoyed in moderation l
Why? starchy foods provide energy. Choosing wholegrain varieties provides a source of B vitamins and some minerals. Wholegrain varieties also provide a source of fibre l some breakfast cereals are fortified with vitamins and minerals – many breakfast cereals are also fortified with vitamin D. Having fortified breakfast cereal with milk gives you one portion of dairy, providing you with calcium l
getting a wide range of vitamins and minerals is really important for bone health l varying the types and colour of fruit and vegetables will help to get different vitamins and minerals l look out for the 5-a-day 1A-DAY OF5 symbol on packs Y l
Protein is really important for lots of different functions in the body, including helping with bone structure. Choosing different protein sources will help to provide a variety of the building blocks that the body needs to maintain good bone structure. l red meat, chicken and fish also all provide phosphorus l nuts such as almonds, peanuts and hazelnuts are a source of phosphorus
milk and dairy foods are a great source of calcium. By choosing lower-fat options you can maintain your calcium intake but decrease your intake of saturated fat. Low-fat dairy products (such as skimmed milk) contain just as much calcium as full-fat versions l dairy products are also a good source of protein and phosphorus l if you choose to replace dairy products with an alternative such as soya, make sure that it has added calcium l
Eat sugary and fatty food and drink in moderation, as being a healthy weight is important for overall health and bone health. Low body weight increases your risk of fragile bones, as does a diet that omits fats.
You can live well for less than you thought at Sainsbury’s. Based on price perception data March 2014. For more information go to sainsburys.co.uk/livewellforless
Supplement savvy
If you have a healthy balanced diet and include foods from our list then you should be getting all the nutrients you require without needing supplements. However, if you are concerned that you aren’t getting enough nutrients, you should speak to your pharmacist for advice.
Calcium for teenage girls There is a concern that teenage girls and young women are not consuming enough calcium. It’s crucial that we lay down enough calcium in our bones during adolescence and young adulthood to reduce the risk of getting osteoporosis later on in life.
Ask your Sainsbury’s pharmacist Useful websites
For more information on bone health and osteoporosis, visit the National Osteoporosis Society: www.nos.org.uk For more information on healthy eating, visit The Association of UK Dietitians: www.bda.uk.com For more information on dairy and health, visit The Dairy Council: www.milk.co.uk For information on eating well, visit NHS Live Well: www.nhs.uk/livewell For information on nutrition and health, visit www.sainsburys-live-well-for-less.co.uk
Please talk to our friendly pharmacists instore if you or your family need any healthcare advice or support. Our pharmacies have extended opening hours and are in most of our larger stores. This information is a guide only and should not replace advice given by your healthcare professional. Sainsbury’s Supermarkets Ltd, 33 Holborn, London EC1N 2HT. All items subject to availability. Some items available in larger stores only. PA768290
