Download Bone Strength Brochure

Nuts
Though genetics affect how a person’s
bones grow, how you live life has a
significant impact on their strength.
k
Almonds contain calcium; cashews and
pine nuts have vitamin K.
The amount of total fat, saturated fat and
cholesterol in many cuts exceeds our criteria.
Beef
Pork
Bone up on what you can do to feel
strong and be strong.
Choose lean cuts; they come from the loin,
such as sirloin, and round, such as top
round. Beef is a good source of iron, zinc
and vitamin B12.
Same as for beef – saturated fat and
cholesterol amounts.
Pork offers vitamin B12,
potassium and zinc.
Saturated fat content kept many cheeses
from our list, but it can be a
bone-building food.
Cheese
The Good Foods for Good Health program should not be
considered medical advice or a substitute for medical care.
Always consult your health care provider regarding health
issues or concerns.
1 ounce/small
handful
One ounce offers up to 20% of the calcium
we should get in a day. Lower fat choices
include mozzarella and farmer’s cheese
+ reduced-fat varieties.
3 ounces cooked
3 ounces cooked
1 ounce
(about the size of a
pair of dice)
Sodium
Getting too much increases calcium loss.
Reduce sodium, eat more foods rich in potassium
(fruits/veggies).
Caffeine
Too much increases calcium loss. Keep caffeine
to no more than 3 cups of coffee, tea/day.
Alcohol
Drinking beyond moderation (1 drink/day for women –
1-2/day for men) limits the activity of bone-building cells.
Smoking
Smoking suppresses estrogen levels which
would otherwise protect bones from losing calcium.
Aggressive
dieting
Strict diets = poor nutrition which means bones are not
getting the ingredients they need to build new tissue.
Certain
medications
Steroids are linked with calcium loss from bones.
Heavy use of antacids may reduce the absorption of
bone-building minerals in the stomach.
Digestive
problems
Irritable bowel syndrome, celiac disease and other digestive troubles
can limit the absorption of bone-helping nutrients.
Too much
vitamin A
(supplements)
Vitamin A (retinol) is the problem.
Too much may stifle bone-building cells while
encouraging the activity of cells that break bone down.
Pick multi-vitamins that contain primarily
beta-carotene as the source of vitamin A.
Stress
Constant stress suppresses the immune system which
may cause calcium to be released from bones.
Stress may alter the activity of hormones which would otherwise
protect bone from losing minerals.
Susan Moores, MS,RD.
Good Foods for Good Health
was created by Kowalski’s Markets along with the support
and wisdom of Susan Moores, MS, RD.
Susan is a local nutrition expert who specializes in
helping people learn how to be well by eating well...
all while enjoying the great taste of good food.
Ms. Moores is a consultant to health organizations,
grocery stores and food-related businesses and writes
regularly for a variety of publications and websites.
As part of Kowalski’s Markets ongoing commitment to bring
customers healthy options throughout our stores, we’re
proud to introduce Good Foods For Good Health.
It’s another step in discovering the natural
benefits of eating well.
FOODS
D
k
k
GO
Bones serve as the foundation for a
strong and healthy body – one that
leaves you feeling sharp, energized and
just plain good.
Total fat content knocked nuts from
contention. Nearly all are good sources of
magnesium and copper.
Recommended
portion amount
WHY
R
FO
Strong Bones = Stronger You
Qualifier + bone building
nutrients
WHAT
A
H
Food
BONE STRENGTH
Some things may rob your bones of their strength by
drawing calcium and other minerals from it or by affecting
how these minerals are absorbed and deposited.
O
T
BONE STRENGTH
Some foods are filled with bone-building nutrients, but
did not quite meet our criteria for fat, saturated fat,
cholesterol, added sugars or sodium. They’re great
choices and great tasting. Simply watch portions.
Bone–Zappers
GO
O
Enjoy Them in Moderation
D H E AL
ell
Ce
W
l eb r
a t i o n of E a t i n g
oy of Good Foo
j
e
d
th
For more information about brain health and our program
Good Foods for Good Health, visit our website: www.kowalskis.com
Why care about bones?
tt Bones are in a constant state of change, continuously
regenerating themselves. During any 10-year period,
nearly all bones in your body are completely rebuilt.
tt Osteoporosis (weakened bones that break easily) is
a young person’s condition that reveals itself later in
life. Depending on what you eat and how active you
are, bone loss can start before the teenage years.
tt Osteoporosis sneaks up on you. The first symptom of
trouble may be a broken bone. Once a bone breaks, a
critical amount of bone may already be lost.
tt By age 18 in girls and age 20 in boys, you have
acquired 85-90% of your bone density.
tt One in two women and one in four men over age 50
will experience an osteoporosis-related fracture.
tt Osteoporosis most often affects the hips, spine and
wrists. But, it can happen to any bone, including the
jaw. When the jaw bone becomes less dense, tooth
loss can occur.
The good news:
For most people,
osteoporosis is a
preventable condition.
Four Steps to Bone Strength
and Osteoporosis Prevention:
Bone Milestones
tt
XX Eat well. Choose foods rich in calcium, vitamin D,
vitamin K, magnesium and more (see table of bonebuilding nutrients and foods). Choose lots of fruits and
vegetables. They may make your body less acidic.
An acidic environment can pull minerals, including
calcium, from the bones.
tt
YY Get going. Make your muscles work every day
through activities that improve your strength, flexibility
and endurance. Physical activity is as important as what
you eat when it comes to increasing bone strength.
ZZ Don’t smoke, and limit alcohol.
[[ Talk with your doctor or healthcare provider
about your bones. Ask when it would be worthwhile to
do a bone density test.
tt
Nutrients for Better Bones1
Birth to age 25
How much bone is built during these years affects
how strong bones are later in life. By the end of
puberty, 85 to 90 percent of peak bone mass is
reached, with full bone mass occurring by age
25-30 for women and age 30-35 for men.
Age 25 to 35
If you’re physically active, healthy and eating well,
you can maintain bone density during these years.
The goal: keep what you built earlier.
Age 35 to 50 (menopause)
The body tends to lose bone density (about one
percent per year). Keep what you can. Be active –
eat well. By the time women go through menopause, one in three has developed osteoporosis.
Preventive measures help you beat those odds.
Beans
Put Them
on Your Plate
k
Food
Why
There are dozens and dozens of
flavorful foods that are great for
building strong bones.
These just happen to pack a
pretty powerful punch.
tt
tt
Menopause + 5 years
Estrogen protects bones from losing calcium.
As levels drop, bone loss accelerates for men and
women, with women losing 3 percent bone
mass per year. Preventive measures are critical
because they may lower losses by one-third.
Calcium is one bone-building nutrient, but many more are
needed to build better bones.
Age 55 to 70
Bone loss slows, but continues. Stay the preventive
course by eating bone-building foods and staying
physically active.
Magnesium
Vitamin C
Calcium
Manganese
Vitamin D
Copper
Potassium
Vitamin K
Fluoride
Vitamin B12
Zinc
Age 70+
Men may experience the effects of earlier habits.
By age 75, one-third of all men have osteoporosisrelated symptoms.
1 Several phytonutrients (naturally-occuring substances in fruits, vegetables, grains
and beans) may help strengthen bones. Examples: protodioscin in asparagus;
isoflavones in soybeans. Eating a diet rich in fruits, vegetables, whole grains and
beans means a diet rich in phytonutrients.
Yogurt
(low-fat)
Pumpkin
seeds
(pepitas)
Salmon,
canned light
tuna
Blackberries,
kiwi
Milk
(low-fat)
Hearty and meaty
Creamy, smooth, sweet
and tangy
Crisp and
delicate
Light and
flavorful
Juicy, succulent
and
sweet
Refreshing and
nourishing
Provides 1/3 of your daily
calcium needs; good source
of zinc, potassium and
vitamin B12 (look for ones
fortified with vitamin D)
Vitamin K + copper, iron, magnesium, manganese
and zinc
Vitamin D,
potassium and
vitamin B12
Iron, magnesium,
potassium, zinc, copper
and manganese + a
healthy amount of
vitamin K
Boron
Iron
Chickpeas (garbanzo),
Great Northern, Lima,
Navy, Pinto
½ cup*
Serving
tt
1 cup
* NOTE: Canned beans can contain a large amount
of sodium. Drain and rinse beans under water for 30
seconds. You’ll remove nearly half the sodium content.
Small
handful
3 ounces
cooked
(4 oz. raw)
Vitamins C and K
+ copper and
potassium
½ cup
Dark green leafy
lettuces
spinach, kale, collard
and mustard greens
Flavorful, with a bite.
Partner with grains,
beans and other greens
Calcium,
vitamin D,
potassium
Vitamin K, magnesium,
calcium, potassium
1 cup **
1 cup
** NOTE: Flavored milks contain about 2-4 teaspoons of added
sugars per cup. You can reduce that amount by diluting the
flavored milk with plain low-fat milk – try a 2:1 ratio.
Two part flavored milk to 1 part plain milk.
Soybeans
Soynuts, tofu, soymilk,
edamame, soy yogurt
Mild, light, “beany” flavor
Vitamin K, iron, magnesium,
potassium, copper, manganese
+ calcium (fortified soymilk and tofu).
Soy also contains phytoestrogens
which have a weak estrogen activity
that may reduce bone loss
during menopause.
Depends on the food or product***
*** NOTE: If choosing calcium-fortified
soymilk, be sure to shake the container before
pouring. Calcium settles to the bottom
of the container.