Nutrition Tips For Better Bones

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Nutrition Tips For Better Bones
Breakfast:

Mix a spoon fill of crunchy cereal into a container of low fat yogurt
Use skim milk instead of water when mixing up hot cereal
Try a low fat yogurt juice drink for an on-the-go meal
Drink a glass of calcium fortified orange juice daily
Lunch:

Opt for a carton of low fat or skim milk rather than soda
Add a slice of low fat cheese to sandwiches
Top a steaming baked potato with low fat yogurt and broccoli
Sprinkle low fat cheese on top of soup
Use skim milk instead of water when preparing soups

Dinner:

Order pizza with low fat mozzarella and lots of green vegetables
Top pasta with low fat cottage cheese or part-skim ricotta
Steam up a batch of collard or turnip greens and top with lemon or saute' in olive oil
Make low fat macaroni and cheese
Marinate tofu and grill or stir fly
Finish off with low fat frozen yogurt


Osteoporosis: Facts and Figures

Osteoporosis affects more than 28 million American each year.

Osteoporosis causes more than 1.5 million fractures

Osteoporosis affects 1 in 4 women and 1 in 8 men over the age of 50.

In the first 5-10 years after menopause women lose up to 25-30% of their bone mass.

Osteoporosis is a silent disease, which often does not show any warning signs until a fracture occurs.

Height loss starts early and can affect both men and women.



Table 1 Risk Factors for Osteoporosis

Modifiable

Calcium intake

Exercise/physical activity

Alcohol consumption

Caffeine consumption

Tobacco use

Medication use (i.e. cortisone-like drugs)

Estrogen levels


Non-Modifiable

Frame or bone size

Race

Age

Gender

Family history