Women2Women - Spring 2017 - 42

Health2Wellness

Healthy Diet,
Healthy Bones

Most people don't know that the

majority of their adult bone mass is already
in place by the end of adolescence. Your
bones have to last you for your lifetime so
it's important to start including calcium
and vitamin D as part of a healthy diet
at a young age. Women suffer more from
osteoporosis than men. Teenage girls in
particular have a very low intake of calcium
compared to recommended amounts, and
diet patterns typical of women can lead to
bone loss. Your peak bone mass is reached
in your thirties, but it's still important to
maintain a healthy diet to protect bones
as you age.

51-70, and 1200mg for women age 51-70
and men over age 70. When you don't get an
adequate amount of calcium through diet,
your body has to take it from its reserves
found in your bones and teeth.

cause calcium loss, so these should all be
limited to recommended amounts.

Vitamin D is also important to bone
health as it helps with calcium absorption.
Most Americans also under-consume
Good food sources of vitamin D. The DRI for vitamin D also
calcium include reduced varies based on age: 400 International Units
fat milk, yogurt, cheese, (IU) for infants up to 12 months, 600IU
green vegetables for ages 1-70, and 800IU for adults over
such as kale, col- 70. Food labels use only 400IU to calculate
lards, bok choy, or the Percent Daily Value, so this should be
turnip greens, and kept in mind when checking food labels
calcium-fortified foods such for vitamin D content.
as soy or almond milk, tofu, and orange
Naturally occurring food
juice. Getting calcium from food is best,
sources
of vitamin D include
Calcium is typically associated with but calcium supplements can also be used
fatty fish such as salmon, tuna,
building strong bones yet the majority of to get an adequate amount. Calcium citrate
and mackerel and fish liver oil.
Americans do not consume the recom- can be taken with or without food so it's
Vitamin D can be found in small
mended amount. The Dietary Reference a good choice for a dietary supplement.
amounts in beef liver, cheese, and
Intake (DRI) for calcium varies based on Calcium supplements should be taken
age: 1300mg per day for children age 9-18, 500mg at a time for best absorption. Diets egg yolks, but foods fortified with vitamin
1000mg for adults age 19-50 and men age high in protein, caffeine, and sodium can D such as milk, milk products, orange juice,
By Nicole Rhoads, RD, LDN, Clinical Dietitian, Penn State Health St. Joseph
42 Women2Women Spring 2017



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