Transcript Keep an Eye on Your Diet to Improve Your Eye Health

Good Nutrition Keeps Your
Bones Strong!
While our bodies age and continue to change, our bones are
continuously 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
Softening of
the bones
Osteopenia
reduced bone
mass of lesser
severity than
osteoporosis
NUTRITION AND BONE HEALTH
CALCIUM
Calcium helps with
muscle contraction
Calcium is a
mineral that
helps build
and maintain
strong bones
Calcium also
helps with
blood clotting
and nerve
function
RDA
Found in milk,
cheese,
yogurt, tofu,
and calciumfortified
cereal and
juice
Women age 50
and younger
1,000
mg/day
Women age 51
and older
1,200
mg/day
Men age 70 and 1,000
younger
mg/day
Men age 71 and 1,200
older
mg/day
Deficiencies
can lead to
weakening of
the bones or
osteoporosis
NUTRITION AND BONE HEALTH
VITAMIN D
RDA: age 51-70: 15 mcg/600 IU, >70 years of age: 20 mcg/800 IU
Responsible
for keeping
calcium and
phosphorus
at normal
levels
Even though Vitamin D
comes from the sun,
you can’t meet all your
needs from that alone
because you stay inside
more as it gets colder,
and as you age your skin
can’t take in as much
Vitamin D.
Fat soluble
vitamin, the form
we eat is inactive Found in fatty
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 7) Cheddar cheese
2) Low-fat milk
3) Orange Juice with
calcium
4)
Sardines,
with bone
6) Cream of
Wheat (cooked)
5) Collard greens,
boiled
10) Soybeans,
boiled
Spinach and greens have
a chemical called oxalate,
which inhibits the
absorption of calcium. In
spinach, only 5% of
Calcium is actually
absorbed. In all other
foods without oxalate,
absorption is about 32%.
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) Fortified Yogurt
6) Fortified
Orange Juice
5) Fortified Milk
10) Liver
8) Fortified
Margarine
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
Fortified Milk
1 cup
120 IU
Fortified Orange
Juice
1 cup
100 IU
Fortified Yogurt
6 ounces
80 IU
Fortified 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 better 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 supplementation form of calcium:
• Calcium Carbonate-Should be taken with a citrus food,
an acid environment enhances absorption
• 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
Common supplement brands:
• Caltrate- calcium and vitamin D supplement with 600
mg of calcium and 800 IU of vitamin D per tablet.
• Citracal- calcium and vitamin D supplement with 1000
IU of vitamin D and 1200 mg of calcium per 2 tablets.
NUTRITION AND BONE HEALTH
Interactions with
Nutrients
• Phytic acid can be found in corn, sesame seeds, sesame flour,
pinto beans, tofu, and soy beans
• Oxalic acid can be found in spinach, chives, and parsley
• High phosphorus foods include cheese, milk, dried beans and
peas, baked beans, garbanzo beans, black beans, dark colas,
and processed foods.
NUTRITION AND BONE HEALTH
Common medications that
increase calcium loss
 Phenytoin (Dilantin)- treats seizures
 Phenobarbital- anxiety
 Thyroid hormone
 Corticosteroids
 Lasix and thiazide diuretics
 Methotrexate- psoriasis, arthritis,
cancer
 Cyclosporine- for chronic dry eye
 Lithium- bipolar disorder
 Tetracycline- acne and skin infections
 Aluminum-containing antacids
 Heparin- blood thinner
NUTRITION AND BONE HEALTH
BONE
Supplements
Tips for buying
o Check for an expiration date to make sure the supplement
you are purchasing is fresh. Make sure the seal on the bottle
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 often are absorbed better than hard tablets and
may cause less stomach upset.
o Always talk to your doctor before taking a supplement
Precautions
o If you are taking a calcium supplement, make sure you are
receiving adequate vitamin D to allow for absorption of the
calcium since Vitamin D regulates your Calcium levels
oIt is best to take calcium and vitamin D supplements with
food as to not upset your stomach and maximize absorption
oDo not take more than 500 mg of calcium at any one time, as
anything more that 500 mg will not be absorbed
oVitamin D can interact with Calcium supplements and other
medications
oExcess Vitamin D can interact with Calcium and cause
cardiac events
oMany medications inhibit Vitamin D and Calcium absorption
Broccoli and Cheese Frittata
Serves 4
Ingredients:
• 8 large eggs
• 1 small onion, sliced
• 2 tsp olive oil
• 2 cups broccoli,
chopped
• 2 cups mushrooms,
sliced
• ¼ tsp salt
• Pepper to taste
• ½ cup shredded cheese
(cheddar or gruyere)
Nutrition Facts:
Kcal: 270
Protein: 20 g
Calcium: 236 mg
Vitamin D: 0.99 IU
%RDI of calcium: 27%
Total Fat: 16g
Saturated Fat; 6g
Directions:
1. Preheat oven on broil.
2. Separate 4 of the eggs, putting 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 until just
slightly soft.
4. In a medium ovenproof nonstick
skillet/frying pan heat the oil at
medium heat. Add the onion and cook
until it begins to soften, 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 until the egg
mixture 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 until
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
Word Search
Answer Key
Bones
Calcium
Cereal
Cheese
Eggs
Fish
Supplements
Kale
Vitamins
Milk
Yogurt
Osteoporosis
Strength