Healthy Bones Healthy Kids Now is the time
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
Strong Bone Weak Bone
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: ü 3. 5 oz. tin salmon with bones ü 2½ cups cooked broccoli ü 2 cups cooked garbanzo beans ü 1 cup black beans ü 5 -6 medium oranges ü 15 medium dried figs ü 6 tbsp. sesame seed butter ü 150 almonds ü ¾ cup of tofu ü 3 oz. tin of sardines with bones ü 24 oz. mineral water-Gerolsteiner/Ferarelle
How To Get Your Calcium
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
Fun Activities
Swimming & Biking Aren’t Great for Your Bones Just 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 Out Eating is essential for good athletic performance ü Breakfast, pre- and post- workout snacks are important ü Plan ahead - pack snacks ü Drink water with electrolytes ü 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 @Best. Bones 4 ever
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