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

2. What You’ll Learn Today Why bone health matters to you NOW You are growing MOST of your bone before you turn 18 that you will need ALL the rest of your LIFE How you can build strong bones What you need to know if you are an athlete

3. Strong Bone Weak Bone

4. 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!

5. Calcium Vitamin D Weight bearing activity Ingredients For Healthy Bones

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

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

8. 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

9. How To Get Your Calcium

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

11. How Much Calcium Have You Had Today? Image source: www.bestbonesforever.gov

12. 60 minutes a day Every day Get Moving!

13. Fun Activities

14. Swimming & Biking Aren’t Great for Your Bones Just Do some Best-for-Bones Activities Too! Swimming & biking, which are fun and good for your heart and other muscles, aren’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. And on a bike, your muscles and bike do most of the work.

15. Soda & energy drinks TV, computer use Video games, cell phones Alcohol Smoking Bad for the Bones: Habits

16. 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: www.fitbie.com

17. Information that can affect your performance Attention: Student Athletes

18. 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!

19. 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

20. www.americanbonehealth.orgwww.americanbonehealth.org @ambonehealth www.bestbonesforever.orgwww.bestbonesforever.org @BestBones4ever