October 28, 2005

Simple Steps for Better Bone Health

by Eat Right Montana

Building strong bones is a lifelong project. Bone health is one of the important reasons why the 2005 Dietary Guidelines and MyPyramid.gov recommend the equivalent of three daily cups of milk for adults and active kids. Dairy foods are excellent sources of calcium and other bone-building nutrients.

"Our bones get strong - and stay strong - through a combination of food and fitness," said Mary Pittaway, a nutritionist at the Missoula City-County Health Department. "Building and maintaining a healthy skeleton is a process that begins before birth and must continue through every decade of life. Preventing osteoporosis in old age is something that should begin in childhood."

According to Pittaway, the smartest way to healthy bones is daily doses of nutrient-rich foods and weight-bearing physical activities, along with avoiding smoking and excessive alcohol intake. Here are her suggestions for three simple steps to maintain strong bones throughout life:

• Enjoy calcium-rich foods: Dairy foods are a tasty, easy way to meet your daily need for 1,000 to 1,500 milligrams of calcium. Other calcium sources include fortified juice, canned salmon and sardines, broccoli, and green leafy veggies. MyPyramid.gov recommends 3 cups of milk per day for adults and active children. The servings sizes are simple too: 8 ounces milk = 8 ounces yogurt = 1½ ounces hard cheese = 1/3 cup shredded cheese = 2 ounces processed cheese.

Your best bet is to pick fat-free and low-fat dairy foods most of the time. If you are lactose intolerant, small servings of lactose-free dairy foods are the best choice. Yogurt with active cultures and hard cheese slices make yummy snacks - or you can take the enzyme lactase (in pills or drops) before consuming milk products.

• Enjoy other bone-building foods: Lifetime bone health requires other nutrients, like protein, vitamins C and D, magnesium, phosphorus, and other minerals. The nutrient-rich eating plan outlined on MyPyramid.gov is designed for strong bones - and strong muscles to support them.

• Enjoy fun physical activity every day: The familiar slogan "move it or lose it" definitely applies to a healthy skeleton. To maintain their strength, bones require daily stimulation with weight bearing activity, like walking, basketball, biking, dancing, or water-aerobics classes.

All children and adults need 30 to 60 minutes of daily physical activity - for healthy weights and hearts, for strong bones and muscles. Forget about boring exercise - and focus on active play with friends and family as the fun way to get moving and get fit!!

"Every member of your family - from babies to grandparents - needs nutrition and physical activity to stand tall," Pittaway said. "When kids see adults drinking milk and being active, they'll want to do the same healthy things."

Eat Right Montana, a statewide coalition promoting healthful eating and active lifestyles, urges Montanans to make healthy bones an everyday habit for their families.

(Eat Right Montana is a coalition promoting healthy eating and active lifestyles. Sponsors are the American Heart Association, Montana Beef Council, Montana Chapter of the American Academy of Pediatrics, Montana Department of Public Health and Human Services, Montana Dietetic Association, MSU Extension Service, Montana Office of Public Instruction, Montana Team Nutrition Program, and Western Dairy Council. For more information, visit www.montanadieteticassociation.org )

Page last updated: 06/15/2006