So to take care of our bones we need to minimize the bone robbers such as:<\/span><\/p>\n So what can we do to preserve bone health and be more in build than breakdown mode?<\/span><\/p>\n Here are the nutrients that are involved in optimizing bone health.<\/span><\/p>\n KEY NUTRIENTS FOR BONE HEALTH<\/b><\/p>\n Bones are composed of several nutrients. To keep your bones healthy, you need much more than calcium. What you eat can help to build and maintain bones, so be sure to include some of the following foods every day. It takes a plate to make bones great.<\/span><\/p>\n Distribute protein evenly across all meals<\/span><\/td>\n 19-50: 1000 mg<\/span><\/p>\n 51-70: F 1200 mg, M 1000 mg<\/span><\/p>\n 71+ 1200 mg<\/span><\/td>\n 19+ 700 mg<\/span><\/td>\n 19-30: F 310 mg\/M 400 mg<\/span><\/p>\n 31 + F: 320 mg\/M 420 mg<\/span><\/td>\n Neutralize acid load and minimize calcium loss from bone. May suppress calcium resorption and bone mineral dissolution<\/span><\/td>\n 19+ 4700 mg\/d<\/span><\/td>\n 19+ F 8 mg\/M 11 mg<\/span><\/td>\n 19+ F: 1.8 mg\/M 2.3 mg<\/span><\/td>\n 19-70: 600 IU<\/span><\/p>\n 70+: 800 IU<\/span><\/td>\n 19 + F 90 mcg, M 120 mcg<\/span><\/td>\n 19-50: F 75 mg, M 90 mg<\/span><\/td>\n 19+ 900 mcg<\/span><\/td>\n In addition to our chews, we need to think about our moves. Bones need daily movement!<\/span><\/p>\n EXERCISE GUIDELINES<\/b><\/p>\n Children<\/b><\/p>\n Adolescents<\/b><\/p>\n Strength training<\/b><\/p>\n Core training\/Flexibility<\/b><\/p>\n MAKE MOVEMENT FUN AND FUNCTIONAL<\/b><\/p>\n SIMPLE TIPS<\/b><\/p>\n Include a bone-building food at every meal and snack<\/span><\/p>\n Bone up breakfast by:<\/b><\/p>\n Bone up Lunch by:<\/b><\/p>\n Bone up Dinner by<\/b><\/p>\n Snack Hacks<\/b><\/p>\n Instead of a bento box, try a bone-to box with: <\/span><\/p>\n Or<\/span><\/p>\n Or<\/span><\/p>\n Or<\/span><\/p>\n Or<\/span><\/p>\n Or<\/span><\/p>\n YOUR YOU- DOS TO SUPPORT YOUR SUPPORTING STRUCTURE<\/b><\/p>\n Leslie Bonci is a registered dietitian and board-certified specialist in sports dietetics with expertise in sports nutrition, digestive health, and communication. She works with clients and also the industry as well as professional athletes through her companies: Active Eating Advice and Performance365. She is a blogger, author and presenter as well as educator.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" By Leslie Bonci, MPH,RDN,CSSD,LDN As a registered dietitian and sports dietitian who works with active individuals and professional athletes, I am an advocate for food choices and eating patterns that support bone health. Too often, I work with clients who have a diagnosis of osteopenia or osteoporosis or who have experienced stress fractures or stress […]<\/p>\n","protected":false},"author":26,"featured_media":10815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/9300","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/comments?post=9300"}],"version-history":[{"count":2,"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/9300\/revisions"}],"predecessor-version":[{"id":10816,"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/9300\/revisions\/10816"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/media\/10815"}],"wp:attachment":[{"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/media?parent=9300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/categories?post=9300"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/tags?post=9300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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\n NUTRIENT<\/b><\/td>\n FUNCTION<\/b><\/td>\n AMOUNT<\/b><\/td>\n FOOD SOURCES<\/b><\/td>\n<\/tr>\n \n Protein<\/span><\/td>\n Bone formation, skeletal muscle strength<\/span><\/td>\n 0.4-0.9 grams protein\/lb BW\/d <\/span><\/p>\n Meat, poultry, fish, eggs, soy foods, legumes, nuts, seeds<\/span><\/td>\n<\/tr>\n \n Calcium<\/span><\/td>\n Confers bone strength and structure, skeleton mineralization, bone development and metabolism<\/span><\/td>\n 14-18: 1300 mg<\/span><\/p>\n Dairy foods, fish with bones, fortified cereals, fortified juices<\/span><\/td>\n<\/tr>\n \n Phosphorus<\/span><\/td>\n Skeletal development and bone integrity<\/span><\/td>\n 14-18: 1250 mg<\/span><\/p>\n Meats, dairy foods, beans<\/span><\/td>\n<\/tr>\n \n Magnesium<\/span><\/td>\n Helps the body to better use calcium, improves bone strength<\/span><\/td>\n 14-18: F 360 mg\/M 410 mg<\/span><\/p>\n Leafy greens, nuts\/seeds, whole grains, tomato products, chocolate<\/span><\/td>\n<\/tr>\n \n Potassium<\/span><\/td>\n Maintain acid\/alkaline balance<\/span><\/p>\n 14-18: F 2300 mg\/M 3000 mg<\/span><\/p>\n Beans, lentils, squash, prunes, beef, poultry potatoes, bananas, kiwi, citrus, tomatoes, dairy<\/span><\/td>\n<\/tr>\n \n Zinc<\/span><\/td>\n Important for bone metabolism and mineralization<\/span><\/td>\n 114-18: F 9 mg\/M 11 mg<\/span><\/p>\n Shellfish, beef, pork, poultry, beans. Pumpkin seeds, fortified cereal, dairy<\/span><\/td>\n<\/tr>\n \n Manganese<\/span><\/td>\n Bone development and maintenance<\/span><\/td>\n 14-18: F 1.6 mg\/M 2.2 mg<\/span><\/p>\n Whole grains, nuts, leafy vegetables, prunes, tea, soybeans, oats, rice<\/span><\/td>\n<\/tr>\n \n Vitamin D<\/span><\/td>\n Maintain adequate serum calcium and phosphate concentrations to enable normal bone mineralization. Involved in bone growth and bone remodeling<\/span><\/td>\n 14-18: 600 IU<\/span><\/p>\n Dairy foods, some plant milks, fortified cereals, cod liver oil, rainbow trout, sockeye salmon, egg yolk<\/span><\/td>\n<\/tr>\n \n Vitamin K<\/span><\/td>\n Necessary for bone formation and mineralization<\/span><\/td>\n 14-18: 75 mcg<\/span><\/p>\n Leafy greens, cabbage family vegetables, fish, liver, meat, eggs, soy foods esp natto, prunes, green tea, vegetable oils<\/span><\/td>\n<\/tr>\n \n Boron<\/span><\/td>\n Important for bone health and development and the metabolism of calcium, magnesium and Vitamin D<\/span><\/td>\n No established RDA<\/span><\/td>\n Prunes\/juice, coffee, milk, beans, peanuts, apples, peaches<\/span><\/td>\n<\/tr>\n \n Vitamin C<\/span><\/td>\n Necessary for collagen synthesis (<\/span>collagen is the main protein in bone), may increase bone mineral density<\/span><\/td>\n 14-18 F: 65 mg, M 75 mg<\/span><\/p>\n Citrus fruits and juice, strawberries, peppers, potatoes, broccoli, tomatoes, cantaloupe<\/span><\/td>\n<\/tr>\n \n Copper<\/span><\/td>\n Helps to prevent low bone mineral density<\/span><\/td>\n 14-18: 890 mcg<\/span><\/p>\n Beef liver, oysters, potatoes, shiitake mushrooms, sunflower seeds, cashews, crab, tofu , cocoa<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n \n
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