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Do
You Get Enough Bone Building Calcium?
Storing enough calcium in your
bones NOW will make them stronger and help prevent the bone-thinning
disease osteoporosis LATER. To store enough, you need to eat
enough bone-building calcium, at least 4 servings every day.
Look at your food record on page
14. Compare the foods you ate to the list of High-Calcium
and Medium-Calcium foods below.
Did you eat any High-Calcium
foods? On your food record, circle the High-Calcium foods.
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High
Calcium Foods |
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Milk &
Milk Products
1 cup milk, yogurt, pudding
1½ oz. cheese
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Meat, Beans
& Nuts
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nonfat
or lowfat milk
lowfat chocolate milk
nonfat or lowfat yogurt
lowfat cheese or mozzarella (1½"
cube)
whole milk
milkshake
hot chocolate
pudding
custard or flan
regular cheese (1½" cube) |
sardines
with bones (6) |
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How many
servings of High-Calcium foods did you eat?
____ |
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Medium-Calcium
Foods |
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Milk & Milk
Products
½ cup
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Meats, Beans &
Nuts
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Vegetables
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Fruits
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Breads, Cereals &
Grains
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nonfat
or lowfat cottage cheese
cream soup
ice milk or frozen yogurt
ice cream
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dried
beans or peas (1 cup)
refried beans (1 cup)
canned fish, with bones (salmon,
mackerel) (2 oz.)
tofu processed with calcium (½
cup)
almonds (¼ cup) |
bok
choy (½ cup)
broccoli (1 cup)
kale (1 cup)
mustard greens (1cup)
turnip greens (½ cup) |
figs
(5) |
corn
tortillas (2) |
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How many
servings of Medium-Calcium foods did you eat? ____ |
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It takes
3 Medium-Calcium Foods to equal 1 High-Calcium food. You need
to divide your total number of Medium-Calcium food servings
by 3 (example: 3 servings of broccoli equals 1 serving of lowfat
milk).
Once
you have divided your total Medium-Calcium servings by 3,
add this number to the number of High-Calcium servings to
get your Total Calcium Servings.
Total
= ________ Did you get a total of at least 4? ___ Yes
___ No
If
no, try to eat AT LEAST 2 servings of High-Calcium foods everyday.
Additional servings of Medium-Calcium foods will help you
reach your goal.
Look at your options on pages 10-11. Do
you need to include more options for bone-building calcium?
Think about some of the times and places
where it will be easiest to include these foods.
Some
examples might be:
- have lowfat milk instead of soda with
lunch
- fix broccoli or greens for dinner
- add cheese to my bean burrito at lunch
Two things
I can do to include more calcium:
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Do
You Get Enough Bone-Building Activity?
To build strong bones, you've
got to do activities that put weight on your bones for at
least 20 minutes a day. Remember, all activity that
you do is important! You need a total of at least 60
minutes of moderate-hard activity every day, which should
include at least 20 minutes of bone-building activity.
Bone-building activity moves
your skeleton against gravity with force and impact. Bone-building
activities are better for building bones than weight-supported
activities like swimming or cycling.
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or False: The following activities are bone-building |
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1. |
Swimming |
True |
False |
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2. |
Sit-Ups |
True |
False |
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3. |
Rollerblading |
True |
False |
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4. |
Skateboarding |
True |
False |
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5. |
Ice Skating |
True |
False |
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6. |
Bicycling |
True |
False |
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Now that
we know a little more about bone-building activity, take a closer
look at your activity record on page 12.
Compare the activities you did
to the list of bone-building activities below. On your activity
record on page 12, circle the activities that are bone-building
activities .
Bone-Building
Activity
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Walking
Jogging
Aerobics
Dancing
Gymnastics
Tennis
Push-Ups |
Basketball
Volleyball
Field Hockey
Football
Soccer
Racquetball
Weight-lifting |
Others:
_______________
_______________
_______________
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Do you
get at least 20 minutes of bone-building activity everyday?
___ Yes ___ No
If
no, take a closer look at your plan on page 13.
If you need to include more options for bone-building activity,
think about what you can do before, during and after school…
and don't forget the weekends!
Two things I can do to include
more bone-building activity:
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Return
to Exercise Your Options for Stronger Bones |