Be Good to the Bone

May is Osteoporosis Prevention month!

Bones are living tissues in a constant state of turnover. After age 30, bones start to break down faster than they rebuild. Adequate calcium is essential to support bone health and prevent bone loss that can lead to osteoporosis. Today, ten million individuals have osteoporosis with more than 34 million at significant risk. Fortunately, preventative measures can help keep your bones in tip-top shape.

Easy as 1, 2, 3
The USDA Dietary Guidelines recommend a total of three servings of dairy products, such as low-fat or fat-free milk, cheese or yogurt daily. Each serving supplies approximately 300 milligrams of calcium, plus the essential nutrients vitamin D, phosphorus, magnesium and protein.

Milk Not Required
If you don’t drink milk or can’t tolerate it, supplement your diet with calcium and vitamin D fortified soymilk and juices. Remember to shake well before each pour to prevent calcium from settling on the bottom of the container. Calcium is also added to certain varieties of cereal, bread, pasta and snack bars.

8th Continent Complete Vanilla Soymilk is a lactose-free alternative to dairy that contains more than 20 percent Daily Value for calcium and vitamin D, plus omega-3s from DHA and fiber. Try soymilk alone or as an addition to smoothies, cereal or your favorite recipes. 8th Continent Soymilk is also available in Original and Light varieties with Vanilla and Chocolate flavors to choose from.

Langers Grape Juice Plus is 100 percent pure Concord grape juice; free of added sugars, high fructose corn syrup and sweeteners. Each serving provides a good source of bone-building calcium plus the powerful antioxidants vitamin C and grapeseed extract.

Getting Healthy Starts with Little Steps
It’s never too late to reap the benefits of healthful eating and activity. Put these little steps into action for a healthier lifestyle.

1. Start your day with Kashi U Cereal to promote bone health as well as the vitality of your heart, immunity, digestion and mind. With its tasty combination of Seven Whole Grain flakes, black currants, walnuts and acai oat clusters, Kashi U Cereal supplies an excellent source of both calcium and vitamin D along with added zinc.

2. Engage in weight bearing activities such as walking, running, aerobics and weight training on regular basis.

3. Eat natural food sources of vitamin D, such as salmon and tuna, egg yolks, as well as fortified dairy products, juice, soymilk and breakfast cereals.

4. Make the most of your snacks. Combine wholesome Kashi TLC Chewy or Crunchy Granola, Fruit and Grain or Breakfast Bars with a glass of low-fat milk for a total of at least ten grams of bone-strengthening protein, plus an excellent source of calcium.

5. Consider supplements. Food rules when it comes to calcium. If you frequently fall short of your calcium goal, you may need a calcium supplement that contains vitamin D. Remember to eat calcium-rich foods and take supplements at different times of day to improve absorption.

The nutrition facts panel lists calcium as the percent Daily Value. It’s easy to determine the amount of calcium in a food, simply add a zero to the percentage shown. For example, 30 percent Daily Value supplies 300 milligrams calcium.

Find your age below to find out how much calcium you need each day!

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