Now is the time to build your very own healthy bone future! Healthy Bones, Healthy Kids Image source:

Community talks Bone health hotline Bone health fairs Bone-safe workshops All About Bones BONESENSE eNewsletter Fracture risk screening awareness outreach and education advocacy

What You’ll Learn Today Why bone health matters to you NOW How you can build strong bones What you need to know if you are an athlete

Strong Bone Weak Bone

Bones Remodel Every 7-10 Years Osteoblasts – Build bone Osteoclasts – Breakdown bone Bone remodeling means you have the opportunity to have new bones every 7-10 years!

Calcium Vitamin D Weight bearing activity Ingredients For Healthy Bones

Your Bones Need Calcium! 1,300 milligrams of calcium every day!

Can’t Drink Milk? Lots of other foods have calcium too!

Good Non-Dairy Options To get 300 mg of calcium you need: 3.5 oz. tin salmon with bones 2½ cups cooked broccoli 2 cups cooked garbanzo beans 1 cup black beans 5-6 medium oranges 15 medium dried figs 6 tbsp. sesame seed butter 150 almonds ¾ cup of tofu 3 oz. tin of sardines with bones 24 oz. mineral water-Gerolsteiner/Ferarelle

How To Get Your Calcium

Calcium can’t do its job without vitamin D. How much do you need every day? Your Bones Need… Vitamin D

How Much Calcium Have You Had Today? Image source:

60 minutes a day Every day Get Moving!

Fun Activities

Swimming Isn’t Great for Your Bones Swimming, which is good for your heart and other muscles, isn’t the best choice for building bones. Ever notice how you feel a lot lighter in a pool? Water cuts down on the pull of gravity, so your bones don’t really get a good workout.

Biking Isn’t Great for Your Bones Riding your bike is also not an activity that’s best for your bones. Just like water, the bike is actually doing the work for you. These activities are fun, though, and good for your health! Just make sure you mix in some best for-bones activities too.

Soda and energy drinks TV, computer use, video games, cell phones Alcohol Smoking Bad for the Bones: Habits

Not Into Sports? Take walks with friends and family. Walk your dog. Attend your school dances. Go for a jog in the park. What others can you think of? Image source:

Information that can affect your performance Attention: Student Athletes

Energy In = Energy Out Eating is essential for good athletic performance Breakfast, pre- and post- workout snacks are important Plan ahead - pack snacks Drink water with electrolytes Keep a healthy diet that includes ALL of the food groups and LOTS of calories!

Get 1,300 mg of calcium in your diet everyday! Participate in 60 minutes of weight-bearing exercise or activity daily! Get enough vitamin D Let’s Recap