Healthy Bones, Healthy Kids Now is the time to build your very own healthy bone future! Image source: www.fitbie.com
What You’ll Learn Today Why bone health matters to you NOW You are growing MOST of your bone before you turn 18 that you will need ALL the rest of your LIFE How you can build strong bones What you need to know if you are an athlete
Bones Remodel Every 7-10 Years Bone remodeling means you have the opportunity to have new bones every 7-10 years! Osteoblasts – Build bone Osteoclasts – Breakdown bone
Ingredients For Healthy Bones Calcium Vitamin D Weight bearing activity
Your Bones Need Calcium! 1,300 milligrams of calcium every day!
Can’t Drink Milk? Lots of other foods have calcium too!
Good Non-Dairy Options To get 300 mg of calcium you need: • 3.5 oz. tin salmon with bones • 2½ cups cooked broccoli • 2 cups cooked garbanzo beans • 1 cup black beans • 5-6 medium oranges • 15 medium dried figs • 6 tbsp. sesame seed butter • 150 almonds • ¾ cup of tofu • 3 oz. tin of sardines with bones • 24 oz. mineral water-Gerolsteiner/Ferarelle
Your Bones Need…Vitamin D Calcium can’t do its job without vitamin D. How much do you need every day?
How Much Calcium Have You Had Today? Image source: www.bestbonesforever.gov
Get Moving! 60 minutes a day Every day
Swimming & Biking Aren’t Great for Your BonesJust Do some Best-for-Bones Activities Too! Swimming & biking, which are fun and good for your heart and other muscles, aren’t the best choice for building bones. Ever notice how you feel a lot lighter in a pool? Water cuts down on the pull of gravity, so your bones don’t really get a good workout. And on a bike, your muscles and bike do most of the work.
Bad for the Bones: Habits Soda & energy drinks TV, computer use Video games, cell phones Alcohol Smoking
Not Into Sports? Take walks with friends and family. Walk your dog. Attend your school dances. Go for a jog in the park. What others can you think of? Image source: www.fitbie.com
Attention: Student Athletes Information that can affect your performance
Energy In = Energy OutEating is essential for good athletic performance Breakfast, pre- and post- workout snacks are important Plan ahead - pack snacks Drink water with electrolytes Keep a healthy diet that includes ALL of the food groups and LOTS of calories! • Snack Ideas: • half a sandwich • one or two pieces of fruit • carton of yogurt • energy, breakfast or granola bar • 8-12 oz of fruit juice • bagel with light cream cheese, peanut butter, or jam • bowl of cereal and milk • fruit smoothie • crackers and cheese/peanut butter
Let’s Recap Get 1,300 mg of calcium in your diet everyday! Participate in 60 minutes of weight-bearing exercise or activity daily! Get enough vitamin D
www.americanbonehealth.org @ambonehealth www.bestbonesforever.org @BestBones4ever