Bone Health, Osteoporosis
The educational materials included on this page are ideal for teachers, health and school nutrition professionals, parents and kids. Click on the heading or highlighted section for easy download in PDF format. If you can't find what you're looking for, please email the Dairy Council of Utah and Nevada here.
Bone Facts
Dairy products provide a unique mix of minerals - calcium, phosphorus and potassium - that all contribute to maximizing bone density and slowing age-related bone loss. Calcium intake may be the most critical, considering that calcium is a major component of bones.
Osteoporosis is the thinning and loss of bone mass that affects 10 million Americans.
Another 34 million Americans have low bone mass, placing them at an increased risk for osteoporosis.
One in two women and one in four men over the age of 50 will have an osteoporosis-related bone fracture in their remaining lifetime.
Kids and teens, ages 11-15, are at an age when fast-growing bones need calcium.
USDA data indicates that 7 out of 10 teen boys and 9 out of 10 teen girls are not getting the calcium they need. Calcium is important for the development of peak bone mass.
USDA’s 1994-96 continuing survey of food intakes by individuals and 1994-96 diet and knowledge survey. Riverdale, MD: US Department of Agriculture; 1999. Available at: www.usda.gov Search under “Food Surveys.”
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press; 1997.
Surgeon General's Report on Bone Health: Prevention is Key. See United States Department of Health and Human Service press release at http://www.hhs.gov/news/press/2004pres/20041014.html
“The AAP recommends children eat three servings of milk, flavored milk, cheese or yogurt a day,” says Frank Greer, MD, FAAP (Fellow of the American Academy of Pediatrics), chairman of the AAP Committee on Nutrition, and author of the report. “While there’s no cure for osteoporosis, eating 3-4 servings of low-fat or fat-free dairy foods will help children get the calcium they need to build strong bones, which will benefit them throughout life.” See American Academy of Pediatrics, Optimizing bone health and calcium intakes of infants, children, and adolescents. Pediatrics. 2006; 117 (2):578-585.
Bone Health
Know the BONE Basics and help the entire family be Bone Healthy at every age.
- Be Active - participating in weight-bearing and cardiovascular activities daily or at least several times a week.
- Own Your Diet - Adopt a lifestyle of proper nutrition that reflects the 2005 Dietary Guidelines for Americans and includes three servings a day of low-fat or fat-free milk, cheese or yogurt.
- Nourish Your Bones- For stronger bones, there's no better source than dairy foods, which provide essential bone-building nutrients, including calcium, magnesium, phosphorous, potassium, protein and Vitamin D.
- Encourage Others - Be a role model by setting a good example. Children follow the lead of parents and older siblings.
Dairy products provide approximately three quarters of the calcium in our food supply. It is difficult to get enough calcium if you cut milk, cheese and yogurt out of your diet.
You would need to eat 8 cups of spinach, nearly 5 cups of red beans, or 2 cups of broccoli to get the same amount of calcium in just 1 cup of milk.
Handouts for Download
Bone Up on Dairy to Reduce Risk of Osteoporosis
Incorporating three servings of dairy each day can be easy! Use this tip sheet for ideas, and the Meal Planner to help create menus for an entire week, thus ensuring bone strengthening dairy is included everyday.
Are you and your child eating enough foods with calcium rich dairy? Dairy foods like milk, cheese and yogurt provide your body with the calcium it needs to make strong bones. Yes, seven out of 10 boys and nine out of 10 girls don't get the calcium they need. Asses your calcium intake with the questions on this easy tool. Then discuss the answers with your pediatrician, family doctor or registered dietitian.
Growing children need calcium to build strong bones and teeth! Milk and most dairy foods are excellent sources. How much do your children need? Click on this color chart to view food sources and servings for the 2- to 5-year old children. The back side of this handout is a nice Food Guide reference for all 5 food groups for young children.
Research Summary
Milk is an excellent source of calcium and provides eight additional essential nutrients. Milk and milk products help build strong bones, teeth and muscles. This handout provides a summary of health benefits from dairy products. (2006)
DC Digest on Bone Health Nov-Dec 04
Building and maintaining a healthy skeleton throughout life helps to reduce the risk of osteoporosis
Dairy's Role in Adolescent Bone Health 08-06
According to the United States Department of Agriculture, nine out of 10 teenage girls and seven out of 10 teenage boys do not get enough calcium. Doctors and dietitians agree that dairy foods are the best source of calcium, and research indicates that adolescents who eat dairy foods have stronger bones and better overall nutrient profiles.
Dairy's Role in Womens Health 11-05
According to the USDA, nearly nine out of 10 women (ages 20 and up) fail to meet calcium recommendations. Research shows that when cutting calories to lose weight, three servings of milk, cheese or yogurt each day helps people burn more fat and lose more weight than just cutting calories alone. Dairy foods can also reduce the risk of osteoporosis, kidney stones and PMS.
Improving Bone Health - Surgeon General 2006
You are never too old or too young to improve your bone health. Americans of all ages can have strong bones to live longer, healthier lives with quality nutrition and daily physical activity. You should also receive regular medical check-ups and screenings.
Links and Resources
National Osteoporosis Foundation
National Institutes of Health, National Institute of Child Health & Human Development: Milk Matters on why milk is so essential in the development of kids and teens. www.nichd.nih.gov/milk/milk.cmf
Center for Disease Control and Prevention, National Bone Health Campaign. www.cdc.gov/powerfulbones/