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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 What puts you at risk? Diet • Low calcium intake • Low vitamin D What puts you at risk? mechanical hormones Being Underweight padding What puts you at risk? Excessive exercise Hormones Smoking Excess alcohol Excess caffeine Physical Teenagers can suffer from premature osteoporosis! Controllable factors can literally make or break bone diet hormones exercise How can you build bones? Get adequate calcium! Dairy products are the easiest choices for most people. Food Sources of Calcium Prepared Foods Other Foods Meats & Alternatives Grain Products Fruits & Vegetables Milk Products How much calcium do you need? AGE Adequate Intake (1997) (mg of calcium) 0-6 months 210 6-12 months 270 1-3 years 500 4-8 years 800 9-18 years 1300 You need the most calcium! 19- 50 years 1000 51+ years 1200 There are no changes for pregnancy or lactation . 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 How much Vitamin D do you need? AGE DRIs 1997 0–49 200 IU 50–70 400 IU >70 600 IU There are no changes for pregnancy or lactation . 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 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/4a3e9NWJiY/TEEN_YEARS_A_once_in_a_Lifetime_Chance_to_Build_Bone_powerpoint_ppt_presentation