Reducing your risk of osteoporosis with a healthy diet

Osteoporosis prevention should begin in childhood, with a nutritional diet and regular exercise. Here's what you need to know about reducing your risk of osteoporosis with healthy eating habits.

Plenty of calcium, the building block of bone, and vitamin D are needed. The recommendation for calcium is 1,300mg per day for nine to 18 year olds, 1,000mg per day for adults up to 50, and 1,200mg per day after 50. Phosphorus, also essential to bone formation, is found in most foods that contain calcium as well as meat, poultry and eggs.

• Foods especially rich in calcium and phosphorus include milk and dairy products, fortified soy and rice beverages, dried beans and peas, tofu, canned fish eaten with the bones, nuts and dark green leafy vegetables. The darker the greens, the more calcium they contain. An exception is spinach; it is high in oxalic acid, which inhibits calcium absorption.
• Those who shun whole milk because of its fat content can drink skim milk, which has even more calcium volume for volume. Low-fat cheese, yogurt and lactose-free milk are excellent calcium sources for people who have a milk intolerance.
• Strict vegetarians can get calcium from fortified soy and rice beverages and tofu, beans, lentils, nuts and green vegetables.

If the doctor recommends a calcium supplement, read the label carefully to find out how much elemental calcium is in each pill and what form it's in.

• Calcium citrate is the most easily absorbed form; calcium carbonate is less well absorbed, especially by people over 50 and may in rare cases cause constipation, bloating and gas. Calcium gluconate is well absorbed but infrequently can cause diarrhea.
• Taking supplements along with meals helps absorption. Some physicians suggest that women obtain extra calcium from over-the-counter indigestion remedies; the active ingredient in these is calcium carbonate.
• Bone meal and dolomite supplements are not recommended because they may be contaminated with heavy metals.

Just as important as calcium is vitamin D; the body needs it in order to absorb calcium.

• The RDA for adults up to 50 is 200 IU (5 mcg); for adults 51 to 70, 400 IU (10 mcg); and over 70, 600 IU (15 mcg).
• The main source is sunlight, but it can also be obtained from fluid milk, fortified soy and rice beverages, oily fish, egg yolks, butter and margarine.

Keep this guide in mind and adopt healthier eating habits to lower your risk of osteoporosis. Just remember to consult your doctor before making any changes to your diet!