Download Healthy eating for strong bones

Healthy Eating for Stronger
Bones
Learning Objectives
• I know that I must ‘put bone in the bank’
now to prevent osteoporosis when I am
older.
• I know that I must eat a healthy balanced
diet with calcium rich food to build stronger
bones.
Why do we need to build strong
bones now?
• During childhood, when the
skeleton is growing, we need
to build bone strength
• By ‘putting bone in the bank’
we will have strong bones
for when we naturally start to lose
bone strength when we get older.
How can we build strong bones?
• Eat a healthy calcium-rich
balanced diet
• Do weight-bearing exercise
like dancing, jumping and
skipping
• Get lots of vitamin D from
sunshine and some foods
What is a balanced diet?
Why is calcium important?
• Calcium is vital for strong bones and teeth.
• Our bodies contain about 1kg of calcium
and 99% of it is found in our bones and
teeth.
• Most people should be able to get enough
calcium through healthy eating.
Which foods are calcium
rich?
• Dairy products such as milk,
yoghurt and cheese.
• Green leafy vegetables such as
curly kale.
• Bony fish such as sardines and
pilchards.
• Dried fruit such as apricots and
currants.
Why do we need Vitamin D?
• We need vitamin D to help our bodies
to absorb calcium.
• The best source is sunlight.
• You should be able to get enough
vitamin D through diet and by enjoying
an active, outdoor lifestyle during the
summer months. Don’t forget to be safe
in the sun!
• Vitamin D can also be obtained from a
small number of foods in our diet.
Which foods are rich in Vitamin D?
• Oily fish such as sardines,
mackerel and pilchards.
Don’t forget to eat the bones
in tinned fish!
• Egg yolk
• Margarine
• Breakfast cereals
Healthy Eating Tips
• Eat fruit and vegetables, at
least 5 portions a day.
• Eat fish and remember to
mash the bones into tinned
fish such as sardines.
• Don’t skip breakfast, it kick
starts the day!
Log onto the bones4life web site and
have some fun with us!
www.bones4life.org