Most of us don't look at groups of 10-year-olds and envision them as bone-weary senior citizens. Well, that's the kind of long-range thinking that may be required to prevent a huge increase in the number of people with osteoporosis or weak bones. By having children increase their consumption of calcium now, experts say they will be better able to keep their bones strong and healthy in the future. The problem, however, is that few of us really know how much calcium our kids, let alone ourselves, get in a day.
Children who regularly drink 2 cups of milk or fortified soy beverages and eat other foods high in calcium may lower their risks for osteoporosis. Other factors can increase or decrease their risks for osteoporosis too. They include family history, exercise, smoking, and menopause. So, preventing or delaying osteoporosis is more than just about nutrition. It's about healthy living.
Find out if you get enough calcium. Try Osteoporosis Canada's Calcium Calculator. Remember following Eating Well with Canada's Food Guide helps to ensure enough calcium as well as other nutrients needed for good bone health.
Why we need calcium
Pretty much every cell in your body needs calcium in order to function. If you're not getting enough from what you eat, your cells will take it from your bones – making them less dense and more fragile. The best way to ensure our bodies get enough calcium without having to steal it from our bones is by getting enough in our diets. By 20 years of age, bones typically stop growing in length and we are almost at our peak bone mass. Osteoporosis Canada emphasizes that the density of our bones at this point depends a lot upon our calcium intake as children and teenagers. "The greater this peak bone mass," it says, "the less likely our bones are to become porous and fragile later in life." Unfortunately, studies show that most preteens and adolescents aren't getting nearly enough calcium to give their bodies what they need.
"Calcium is an essential nutrient for growing bones," says Karen Amorde-Spalding, a registered dietitian. "Milk contains not only calcium, but vitamin D and a unique package of nutrients that contribute to overall bone and muscle health. Weak bones due to poor calcium intake are unacceptable. Parents need to put milk back in their child's diet."
Try one of these top 10 nutritious snack pairings. Combine eight ounces (1 cup, 250 mL) of low-fat white or chocolate milk or fortified soy beverages with:
- a piece of fruit
- raw veggies and dip
- trail mix
- peanut butter and whole grain crackers
- half of English muffin topped with low-fat cheese
- whole grain cereal
Maximize calcium through food
- Drink 2 cups (500mL) of milk or fortified soy beverages each day.
- PLUS, eat calcium containing foods daily like salmon with the bones, sardines, low fat yogurt and cheeses, tofu made with calcium, soups made with milk, almonds, beans, kale, Swiss Chard and broccoli.
- Read labels and choose foods low in sodium (salt) that can cause calcium loss in our urine.
- Limit tea, coffee and caffeinated soft drinks to no more then 2-3 a day in total. Like salt, too much caffeine causes calcium loss in our urine. Try a café latte or hot chocolate made with milk in place of a coffee or tea.
- Add some skim milk powder to soup, muffins, pancakes and casseroles.
If you eat few or no milk and alternatives...
Consult a dietitian or your doctor to ensure you're getting enough calcium and vitamin D. For healthy bones, men and women over the age of 50 should take a daily vitamin D supplement of 10 µg (400 IU). Find out more about vitamin D.
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