1. Healthy Bones, Healthy Kids
Now is the time
to build your
very own healthy bone future!
Purpose: To introduce yourself and welcome them to the event.
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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
Purpose: Describe what they will learn from the talk.

3. Strong Bone Weak Bone
Purpose: To show the difference between strong bone and weak bone.
This is a picture of the inside structure of bones.
You can see the difference between the strong bone on the left and the weak bone on the right, and it makes sense that the weaker bone has a greater chance of breaking. This can happen at any age. By paying close attention to your bone health during your younger years can make a huge difference in your bone health future overall.

4. Bones Remodel Every 7-10 Years
Bone remodeling means you have the opportunity to have new bones every 7-10 years!
Purpose: To discuss bone growth, development and remodeling. P.16 and p.19
“It is easy to think of bone as a hard, lifeless part of our body. In fact, bone is living, growing tissue that is constantly being formed and broken down.”
Because of this process called remodeling, where osteoclasts break down bone and osteoblasts build bone, the bones that you have now are not the same bones that you had 7-10 years ago, and they will not be the same bones you will have 7-10 years in the future. This gives you the chance to improve your bones at any age!” “So let’s talk about how bone changes from birth to around age 30. Throughout childhood, the osteoblasts or bone forming cells are working harder than the osteoclasts or cells that are breaking down bone until ‘peak bone mass’ at around the age of 30. Do you remember your parents making you drink your milk when you were younger? You probably know that drinking milk (which has lots of calcium and vitamin D) is good for your bones. But did you know that beginning at age 9, you need more calcium than when you were little?
That’s because between ages 9 and 18 are the most important years to build bones. Your bones are growing and getting stronger with every activity you do, but once you reach age 18, your bone growth slows down. That means what you do now—and what you put into your body—is so important. Because you are building more the majority of your bone mass from the ages of 9-14, those years are the most critical.
Osteoblasts – Build bone
Osteoclasts – Breakdown bone

5. Ingredients For Healthy Bones
Calcium
Vitamin D
Weight bearing activity
Purpose: To discuss the 3 important things that they can do to build their bones.

6. Your Bones Need Calcium!
Purpose: To encourage them to eat foods that are healthy and contain calcium and vitamin D.
Calcium is the mineral in your bones that make them strong. Foods with calcium and vitamin D are best for your bones.
1,300 milligrams may seem like a lot, but the good news is you’re probably already eating foods with calcium every day! Milk, cheese, and yogurt are packed with calcium. One glass of milk has about 300 milligrams of calcium! You need a balanced diet of fruits and vegetables plus 3 servings of a calcium rich food every day!
Can you think of any other foods that have calcium and vitamin D? [NOTE to presenter: Pause for answers, say whether they have lots of calcium/vitamin D or not]
1,300 milligrams of calcium every day!

7. Lots of other foods have calcium too!
Can’t Drink Milk?
Purpose: To discuss foods other than dairy that contain calcium.
How many of you like milk and drink it often? How many of you dislike milk? How many of you can’t drink milk? Milk is a great source of calcium, but don’t worry, there are many other foods that are rich in calcium besides dairy.
Some foods are fortified with calcium – that means calcium has been added. Fortified foods include some breads, cereals, tofu, orange juice, and soy drinks. You’ll find that lots of foods are fortified with calcium—just check out the food label to find out!
Vegetables like broccoli, bok choy, and kale, and snacks like almonds are also tasty choices that have calcium naturally.
Plus, a glass of fortified orange juice or soy drink has the same amount of calcium as milk!
Lots of other foods have calcium too!

8. Good Non-Dairy Options
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
To get mg of calcium you need:
Purpose: An additional slide that lists non-dairy options for getting calcium in their diet.
Although dairy is the easiest source of calcium, there are other options. You just need to be aware of how much you need to eat of these other sources to get the same amount of calcium.
NOTE TO SPEAKERS: pick out a couple of your favorite examples from the list or choose any other calcium- rich food you can demonstrate.
Props can help
measuring spoons
2 cup measuring container (to showing how much broccoli/day)
bag of almonds 15 and say need 10 times this amount!
A ‘box’ of dried figs – you need 15 figs/day
tin of salmon with bones
1 pint of milk (empty)
Jar of tahini (sesame seed butter) – and measuring spoon to show 6 tablespoons
(C) Trelle Enterpirses Inc

9. How To Get Your Calcium
PURPOSE: To show more samples of foods that are good sources of calcium.

10. Your Bones Need… Vitamin D
Calcium can’t do its job without vitamin D.
How much do you need every day?
Purpose: To understand the connection between calcium and Vitamin D and the importance of BOTH.
Calcium is important for your bones, but it only works with the help of vitamin D. That’s because vitamin D helps your bones absorb the calcium you get from food. The daily amount you need is 600 International Units. Some foods are fortified with vitamin D such as some cereals, milk, and yogurts.
Fatty fish contains vitamin D. That’s why my mother gave me a teaspoon of cod liver oil when I was young!
It’s interesting that wild salmon contains IUs, but farmed only has between IUs. Canned tuna fish with oil has 200 IUs per 3 oz. can. For all foods that have labels, make sure you check them closely for vitamin D amounts.

11. How Much Calcium Have You Had Today?
Purpose: To show how calcium can be tracked in their diets on a daily basis.
Can you figure out how much calcium you’ve had today?
Let’s try a few together. Would anyone like to volunteer to share what she’s eaten today (or yesterday) to see how much calcium you are getting? [Depending on time, take a few volunteers.
After each volunteer, ask the group “What foods could she have added to help her reach her 1,300 milligram goal?”]
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12. Get Moving! 60 minutes a day Every day
Purpose: To illustrate the importance exercise plays in bone development.
The last ingredient for strong bones is physical activity. Children and young adults need 60 minutes of physical activity a day, not only for strong bones but for overall health.
Make sure you choose activities that involve running and jumping at least 3 days a week. Why? Because these activities make your bones do the work. When your feet hit the ground—whether you’re running around a track or jumping for a rebound—your muscles are tugging on your bones, making them stronger.
Your activities should be divided into three types:
Aerobic- this should be everyday, either vigorous (running) or moderately intense (brisk walking).
Muscle strengthening- 3 times a week, could include push-ups, pull ups, or gymnastics.
Bone strengthening-3 times a week, could include running, jumping rope, or weight training and resistance work.
Next, we’ll learn which activities are best for your bones.

13. Fun Activities
Purpose : A chart of more activities that are best for building and maintaining your bones.
Here’s a list of some activities that are great for bones! How many of you can find something on this list that you are already doing?
What other activities can you think of that would be good for your bones?
Remember – walking to school and taking the stairs are great physical activity too!

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.
Purpose: To discuss some activities that are not good for building and maintaining strong bones.
Swimming is great for your heart and muscles, but not great for your bones.
Ever notice how you feel a lot lighter in a pool? Water cuts down on the pull of gravity, so your bones really don't get a good workout. This activity is still fun, though, and good as a cross-training activity from other sports.
Just make sure you mix in some best-for-bones activities too.

15. Bad for the Bones: Habits
Soda & energy drinks
TV, computer use
Video games, cell phones
Alcohol
Smoking
Purpose: To inform the audience about the habits and activities that can negatively affect bone.
Do you have a habit that might be bad for the bones? Here is a list to think about.
Drinking soda and energy drinks can be bad for your teeth and bones. Think about it – if you are drinking soda, are you getting 3-4 servings of milk a day? Or are you drinking soda instead? Are you meeting your calcium requirements? [ASK – do you remember how much calcium you need a day?]
We talked about how important physical activity is for your bones and how much you need a day. [ASK – do you remember how much activity you need a day?] Watching TV, playing with computers, video games, texting, and cell phone use – GUESS WHAT? That’s not considered physical activity! Please limit your sitting/screen time and get out and play.
Finally, I know none of you are doing the last two habits – but it is important to mention.
Alcohol use and underage drinking is dangerous and can damage your bones as well as your overall health. Alcohol reduces the body’s ability to build bone.
The nicotine and toxins in cigarettes destroy the bone-building cells in the body.
Bottom line is: get into habits that are good for your bones. [ASK - What are they?]

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?
Purpose: To show them alternative ways to be active.
You don’t have to join a sports team or gym to build your bones. Go for a walk after school, walk your dog in the morning, or dance around in your living room!
Or try one of these activities:
Play badminton in the backyard
Throw a Frisbee
Jump rope
Take a hike
Yoga
What else can you think of? [Note to presenter: pause for responses]
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17. Attention: Student Athletes
Information that can affect your
performance
Purpose: The next two slides inform the student athletes special things they need to pay attention to concerning their bones and activity level.
I want to take a moment to mention a serious concern for athletes.
While you are growing you need lots of nutrition to fuel your body. If in addition to growing, you are participating in sports – you need even more.
Without enough nutrition, your body will not function at its peak level and you risk injury and illness. If you are not eating enough food, you may notice that you are:
Hungry, irritable or have difficulty concentrating before or during exercise.
Shaky or light headed.
Not growing.
Losing weight.
Without enough fuel, your bones and body will suffer along with your sports performance. Here are a few things to remember.

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!
Snack Ideas:
half a sandwich
one or two pieces of fruit
carton of yogurt
energy, breakfast or granola bar
8-12 oz of fruit juice
bagel with light cream cheese, peanut butter, or jam
bowl of cereal and milk
fruit smoothie
crackers and cheese/peanut butter
Purpose: To make the athletes aware of what they need to do to take care of their bones and body while they are training hard.
What does energy in look like? What does energy in NOT look like Caffeine, lack of balance, every food groups is important -
Breakfast, pre- and post- workout snacks are important. Think about snacks that give you calories.
Eating a snack before exercise gives you energy to fuel the brain and muscles. Fueling the brain helps you concentrate on athletic performance. During exercise, it may be important to eat. A piece of fruit, a glass of juice or a sport drink may be just the thing to keep yourself energized.
All the food you eat before and during a training session will be used during the workout. You should not worry about gaining unwanted body fat. Of course, the more you exercise the more calories you need to fuel your body. You need to listen to your body and eat when you are hungry.
It’s important to eat before you exercise: For example, 2 hours before a workout make sure you have a calorie dense snack like peanut butter on wheat bread, energy bar, nuts, or a bagel with cream cheese. Right before workout, have something higher on the glycemic index like a banana - so you can use the energy right away.
You MUST refuel your body for the next day. A hearty meal after exercise will provide energy for building and repairing muscle tissue, refueling the energy stores of the muscle, and preparing the body for tomorrow’s workout.
Planning ahead can really help. Packing snacks like the ones listed here will keep you from hitting the vending machines.
Drink water! Water is vital for optimal muscle performance. So, drink water freely and frequently during the day.
Notes to presenters:
Caffeine in the form of diet soda, energy drinks, and coffee (latte) inflames muscle, increases possibility of injury, and delays recovery.
Fuel before exercising. For example, if you train from 3-6 pm and eat lunch at noon, you should eat a snack at 2 pm. Your 2 pm snack should contain approximately calories. Consider:

19. Let’s Recap 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
Purpose: Summary of Presentation

20. www.americanbonehealth.org @ambonehealth
Purpose: To thank them for listening and thank our partner Best Bones Forever for the use of their slides.
Thank you for listening and caring about your bone health. Are there any questions or comments?
To recap, let’s share what we learned today. Can anyone tell me what three things you need for strong bones? [Take volunteers]
That’s right. And what are some things we can eat to help us get enough calcium and vitamin D? [Pause for responses.] What about physical activity that are good for our bones? [Pause for responses.]
Do you have any questions or comments?
Now that you know all about what your bones need to grow strong, grab your BFF and get moving!
Don’t forget to check out bestbonesforever.org too!
@ambonehealth
@BestBones4ever