TEEN YEARS: A once in a Lifetime Chance to Build Bone

Adapted by Dr. Vivian G. Baglien

LET’S BUILD BONES

If your diet is low in calcium, you make withdrawals

If you have enough calcium in your diet, you make deposits

Osteoporosis

What puts you at risk?

Family history

If someone in your family has osteoporosis, you are at higher risk for developing osteoporosis.

What puts you at risk?

Diet•Low calcium intake

•Low vitamin D

•extreme dieting

What puts you at risk?

mechanical paddinghormones

Being UnderweightBeing Underweight

What puts you at risk?

Excessive exercise

Hormones

Smoking

Excess alcohol

Excess caffeine

Physical inactivity

Certain medications

Teenagers can suffer from premature osteoporosis!

Controllable factors can literally make or break bone

exercisediet

hormones

How can you build bones?

Get adequate calcium!

Dairy products are the easiest choices for most people.

Prepared Foods

Other Foods

Meats &Alternatives

Fruits & Vegetables

Grain Products

Milk Products

Food Sources of Calcium

How much calcium do you need?AGE Adequate Intake (1997)

(mg of calcium)

0-6 months 210

6-12 months270

1-3 years 500

4-8 years 800

9-18 years 1300

19- 50 years 1000

51+ years 1200

There are no changes for pregnancy or lactation .

You need the most calcium!

Food Guide to Healthy eating

Canada’s Food Guide recommends

3 – 4 servings of milk products per day for youth.

Get enough vitamin D!

In our latitude, we can’t rely on sunshine for making Vitamin D

Get enough Vitamin D!

Food Sources are your best bet!

1 glass of milk has 100 IU

3.5 oz of sardines has 270 IU

AGE DRIs1997

0–49 200 IU

50–70 400 IU

>70 600 IU

There are no changes for pregnancy or lactation .

How much Vitamin D do you need?

Keep Moving!

Weight-bearing exercise can help you build strong bones.

Examples of weight-bearing exercise:- Jumping rope- Jogging- Dancing- Weight-lifting- Step aerobics

It’s good to be dense!

Are you?Are you?

Are you getting enough Calcium?

Use the Calcium calculator to find out!

FACSE STANDARDS

FCS 14.1 Analyze factors that influence nutrition and wellness practices across the lifespan. FCS 14.3.1 Apply various dietary guidelines in planning to meet nutrition and wellness needs.

CORE/ Technology; SL5 Make strategic use of digital media (e.g., textual, graphical, audio, visual, and interactive elements) in presentations to enhance understanding of findings, reasoning, and evidence and to add interest.

CORE/ Health: SL5 Make strategic use of digital media (e.g., textual, graphical, audio, visual, and interactive elements) in presentations to enhance understanding of findings, reasoning, and evidence and to add interest.

CORE/ Health 1.5.4 Evaluates how healthy and unhealthy eating patterns impact the function of the body.

Reference

TEEN YEARS: A once in a Lifetime Chance to Build Bone. (2013)- PowerPoint PPT Presentation as

retrieved September 20, 2013 from , http://www.powershow.com/view/4a3e9-NWJiY/TEEN_YEARS_A_once_in_a_Lifetime_Chance_to_Build_Bone_powerpoint_ppt_presentation