Eating the Bone Healthy Way

THE NUTRITION FORMULA FOR STRONG BONES FOR LIFE:

Get the right amount of calcium and vitamin D each day.

AGE
CALCIUM
(mg a day)*
                      Men 19 – 70
1,000
                    Women 19 – 50
1,000
                    Women 51– 70
1,200
                Men and Women 71+
1,200
                                  AGE
VITAMIN D
(IU/mcg a day)*
               0-12 months
400 IU/10 mcg
               1- 50 years
400-800 IU/10-20 mcg
             >50years                                                  800-1000 IU/20-25 mcg
(amounts.* mg = milligrams, IU = international units, mcg= micrograms) Your healthcare provider may recommend more vitamin D based on individual needs.

Source : National Osteoporosis Foundation

Calcium From Food First

The best way to get calcium is from the food you eat. Foods rich in calcium are often packed with other bone-healthy nutrients, too!
If you include a calcium rich food or beverage at each meal, you are likely to get all of the calcium you need. If not, speak to your health care provider to find out if a calcium supplement is right for you.

Sources of Calcium:

Dairy Foods:

  • Milk (any type)
  • Yogurt
  • Cheese

Heart-smart dairy choices: Low fat (1% or less) dairy foods provide all of the calcium and vitamin D without the fat.

Non-dairy foods:

  • Canned salmon or sardines (eaten with bones)
  • Dark green leafy vegetables (collards, mustard and turnip greens, edamame, kale, bok choy)
  • Dried figs
  • Nuts (almonds, roasted soy nuts)
  • Beans (rinse well)

Fortified foods:

Always check nutrition labels to be sure calcium has been added.

  • Non-dairy milk alternatives (almond, coconut, flax, hemp, oat, rice, and soy beverages)
  • Juices
  • Tofu
  • Grains (cereals, waffles, nutrition bars)
  • Soy Cheese

Sources of Vitamin-D

Natural sources:

  • Fish: catfish, eel, flounder, halibut, mackerel, salmon, sardines, sea bass, swordfish, trout, tuna (light)
  • Mushrooms, treated with ultraviolet light
  • Eggs (with yolk)

Fortified foods:

Always check nutrition labels to be sure vitamin D has been added.

  • Milk (with or without lactose)
  • Non dairy milk alternatives
  • Juice
  • Yogurt
  • Tofu
  • Grains (cereals, nutrition bars)

It is important that you get the recommended amount of vitamin D. To determine if you need a vitamin D supplement, first consider how much vitamin D you get from the food you eat. If you take a multivitamin or calcium supplement, check to see if it also contains vitamin D.

Reading Nutrition Labels for Calcium & Vitamin D

TO FIND THE CALCIUM CONTENT (MG PER SERVING):Vitamin D food label

  1. Find the serving size
  2. Read the calcium %
  3. Replace the % with a “0”

Example: One 8 ounce serving contains calcium 35% = 350 mg calcium.

Some food labels may show calcium content in milligrams per serving. In that case, just add the amount as stated to calculate your daily calcium intake.

TO FIND THE VITAMIN D CONTENT (IU PER SERVING):

  1. Find the serving size
  2. Read the vitamin D %
  3. Drop the %
  4. Multiply by 4

Example: One 8 ounce serving contains vitamin D 25% = 25 x 4 = 100 IU vitamin D

BUILD A BONE HEALTHY PLATE

Choose portion sizes wisely. The right amount of calories from the foods that you eat should be balanced by your daily exercise.

FILL YOUR PLATE WITH:

  • A variety of deeply colored vegetables and fruit: ½ of your plate
  • Whole grains: ¼ of your plate
  • Lean protein (meat, poultry, fish, eggs, beans, soy foods, nuts, nut butters and/or seeds): ¼ of your plate
  • A calcium rich food and/or a calcium rich beverage (e.g. dairy) at each meal

The information contained in this brochure should NOT be considered medical advice. Speak to your health care provider about your individual nutrition needs for strong bones.