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1. The Wellness Center

2. Nutrition Education

3. Nutrition Topics

   1. What are some dietary ways to prevent bone loss?
   2. What dietary guidelines should I follow for Crohn’s Disease?
   3. How can a vegetarian achieve proper nutrition?
   4. What is a healthy meal pattern? How important is breakfast anyway?

4. Back to
   Nutrition Education

What are some dietary ways to prevent bone loss?

Most people are aware of the role calcium plays in bone health. Foods naturally high in calcium include:

• milk
• yogurt
• cheese
• legumes
• salmon, sardines (w/ bones)
• oysters
• greens
• tofu

Nowadays, many foods/beverages are fortified (i.e, cereal, orange juice, etc.). Supplements can be helpful (especially if you're lactose intolerant). However, to maximize absorption, it may be best to take a low-dose capsule multiple times per day (ie., 250mg x 4) instead of a large dose tablet (ie., 1000mg x 1). Your body will absorb several smaller doses better because it resembles the amounts found in food.

Just as there are dietary approaches to increase calcium intake/absorption, there are other dietary foods/beverages that can hinder adequate intake. Such common dietary habits should be avoided and include:

• Excessive caffeine (limit intake to 200mg per day)
• Excessive phophorus (especially in the absence of adequate calcium)
• Excessive sodium (maximum intake per day should be 2300mg --- even less for some)
• Excessive protein (avoid high-protein diets unless under medical supervision)
• Excessive alcohol

Some people may require medication (i.e, Actonel) in addition to supplementation to help prevent fractures associated with osteopenia/osteoporosis. Medication should be taken as prescribed and should not be stopped unless discussing options with your physician. Not all medications used to treat low bone-density are directly related to calcium absorption. For example, Actonel acts on the bone cells responsible for bone degradation. Simply consuming large or adequate amounts of calcium will not necessarily achieve the same outcome.

Overall, a well-balanced diet (rich in whole grains, fruits, vegetables, and low-fat dairy products), consistent exercise (ie., walking), and being a non-smoker can help maintain good bone density.

If you have further questions about bone density and/or getting adequate calcium in your diet, please call SHS at (336) 334-5334 for an appointment with the Dietitian.

Page updated: 28-Jun-2009

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