Good Nutrition Keeps Your Bones Strong!
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
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
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 Found in faBy and then fish converted by the (mackerel, kidneys to use tuna, salmon), fish liver. Small amounts in beef liver, egg yolks, cheese
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
Nutrition Facts for Calcium-Rich Foods Food
Serving Size
Amount of Calcium
%DV
Yogurt, low-‐fat 1 cup
345 mg
35%
Milk, low-‐fat
1 cup
305 mg
31%
Orange juice with Calcium
1 cup
300 mg
30%
Sardines, with 3 ounces Bone Collard Greens, 1 cup boiled
325 mg
33%
266 mg
27%
Cream of Wheat Cheddar Cheese
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%
NUTRITION AND BONE HEALTH
Number of Servings of Calcium in Food Related to 1 Cup of Milk
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
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
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
NUTRITION AND BONE HEALTH
Interactions with Nutrients
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
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
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!
Nutrition & Bone Health
Bones Calcium Cereal Cheese Eggs
Fish Kale Milk Osteoporosis Strength
Supplements Vitamins Yogurt
Osteoporosis weakening of the bones
Osteomalacia So=ening of the bones
Osteopenia reduced bone mass of lesser severity than osteoporosis
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
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 Found in faBy and then fish converted by the (mackerel, kidneys to use tuna, salmon), fish liver. Small amounts in beef liver, egg yolks, cheese
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
Nutrition Facts for Calcium-Rich Foods Food
Serving Size
Amount of Calcium
%DV
Yogurt, low-‐fat 1 cup
345 mg
35%
Milk, low-‐fat
1 cup
305 mg
31%
Orange juice with Calcium
1 cup
300 mg
30%
Sardines, with 3 ounces Bone Collard Greens, 1 cup boiled
325 mg
33%
266 mg
27%
Cream of Wheat Cheddar Cheese
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%
NUTRITION AND BONE HEALTH
Number of Servings of Calcium in Food Related to 1 Cup of Milk
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
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
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
NUTRITION AND BONE HEALTH
Interactions with Nutrients
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
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
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!
Nutrition & Bone Health
Bones Calcium Cereal Cheese Eggs
Fish Kale Milk Osteoporosis Strength
Supplements Vitamins Yogurt
