Bone Health « Back

 Osteoporosis is a disease in which bones become weak and more likely to break.

• Healthy bones and reducing the risk of osteoporosis are important topics. In fact, the U.S. Surgeon General’s Report on Bone Health and Osteoporosis states that, by 2020, half of all Americans over age 50 will be at increased risk for fractures from osteoporosis and low bone mass if no immediate steps are taken.
• It is important for adults and children to develop lifestyle habits for healthy bones because the bone mass built during childhood and adolescence helps determine lifetime risk of fractures and osteoporosis.

Dairy foods play an important role in building bones and helping reduce the risk of osteoporosis.

• The National Dairy Council® has partnered with four leading health professional organizations, including the American Academy of Family Physicians, American Academy of Pediatrics, American Dietetic Association and National Medical Association, to educate families about the importance of consuming low-fat and fat-free dairy foods for bone health and to help reduce the risk of osteoporosis.
• Consuming three servings of low-fat or fat-free dairy foods a day is recognized as key to bone-building by the U.S. Surgeon General and the American Academy of Pediatrics, as well as in the 2005 Dietary Guidelines for Americans.
  • The U.S. Surgeon General’s Report on Bone Health and Osteoporosis recognizes the role of nutrients in dairy foods, including calcium, magnesium, phosphorus, potassium, protein, and vitamin D, that work together to help protect bones.
  • According to a recent American Academy of Pediatrics Report, Lactose Intolerance in Infants, Children and Adolescents, eating nutrient-rich foods such as milk, cheese and yogurt during childhood and adolescence may help reduce the risk of fractures and osteoporosis later in life.
  • The 2005 Dietary Guidelines for Americans encourage the consumption of milk or equivalent milk products for better bone health, especially during childhood and adolescence.

Use these tips to help your family get three servings of dairy a day.

• Children and adolescents are faced with a lot of choices when deciding what to eat and drink. Because choosing nutritious options is important, parents can be strong role models for healthy eating. Research shows that children drink more milk when their parents drink milk.
• Consume three servings of low-fat or fat-free dairy foods a day as recommended by the 2005
  • Milk: 8 ounces (1 cup)
  • Natural Cheese: 1.5 ounces or about 3-4 cheese cubes
  • Yogurt: one 6- or 8-ounce container
• Low-fat and fat-free milk, yogurt and reduced-fat cheese also are good choices for snacks and at mealtime. Try these quick and delicious ideas:
  • Blend strawberry milk with fresh banana slices for a creamy fruit smoothie.
  • Sprinkle reduced-fat Cheddar cheese on scrambled eggs.
  • Layer low-fat granola, fresh fruit and vanilla yogurt for a delicious parfait.