Nutrition and Bone Health
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Deborah McInerney, MS, RD, CDNClinical Nutritionist
Hospital for Special Surgery
NUTRITIONand
BONE HEALTH
November 7, 2012
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Why is Nutrition Important?
Helps maintain weight and soft tissue which protects and cushions your bones, especially in the event of a fall
Ensures adequate intake of crucial nutrients
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Small changes in diet,
exercise and
medication can help
prevent a broken bone.
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Assessing Your Diet
24-Hour Recall
Well-balanced diet
Too much/little of certain nutrients
Overall caloric intake
Diet restrictions/intolerances
Calcium and vitamin D
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Calcium and
Vitamin D
Recommendations
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Why are Calcium andVitamin D Important?
Calcium – helps build and maintain strong bones
Vitamin D – plays major role in calcium absorption, therefore bone health; may increase muscle strength to help prevent falls in older adults
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November 30, 2010
Institute of Medicine
(IOM) announced
new reference values
for calcium and
vitamin D
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Please note that your doctor
may prescribe much more
vitamin D than the
“recommended” amounts if
you are at risk for (or
have) a low vitamin D
level.
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Why So Much Vitamin D?
High risk of deficiency for those with:
Advanced age
Malabsorptive issues
Chronic renal insufficiency
Housebound individuals
Chronic illness
Limited sun exposure
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MEETING NEEDS
FOOD ANDSUPPLEMENTS
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Food First
Preferred source of calcium for body
Dairy foods are richest sources of calcium
Improved dietary patterns
Nutrient density
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Dairy Foods
Milk 1 cup (8 oz) 300 mg*
Yogurt, plain 1 cup (8 oz) 300-400 mg
Cheese 1 ounce 200 mg
Milk pudding, ready-to-eat
½ cup (4 oz) 55 mg
Frozen yogurt ½ cup 100 mg
Ice cream ½ cup 84 mg
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Non-Dairy Foods
Almonds 1 ounce 70 mg
Broccoli 1 cup 40-80 mg
Kale ½ cup 90 mg
Salmon, canned with bones
3 ounces 180 mg
Sardines, in oil with bones
3 ounces 325 mg
Soybeans, cooked
1 cup 260 mg
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Calcium-Fortified Foods
Juices
Cereals
Breakfast bars
Sports bars
Granola bars
Rice/soy milk
Waffles
Hot chocolate
Cottage cheese
Tofu
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Dietary Challenges
Lactose intolerance
Dairy Allergy
Vegetarianism
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Lactose Intolerance
Inability to digest lactose, the milk sugar
Know degree of intolerance
Choose lactose-free/reduced, soy or rice milk
Try smaller portions or take with other foods
May tolerate cultured and aged products such as yogurt and/or hard cheese
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Dairy Allergy or Vegetarianism
Calcium-fortified soy/rice products
Non-dairy, calcium-fortified beverages
Non-dairy, calcium-rich foods
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Sources of Vitamin D
Eggs
Fortified foods
Fatty fish
Vitamin supplement
Sunlight – limited benefit
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Vitamin D Food Sources
Eggs
Fatty fish
mackerel, salmon, sardines
Fortified milk, juice, cereals
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Vitamin D Food ContentFOOD VIT D (IU)
Cod liver oil, 1 Tbsp 1360
Swordfish, cooked, 3 oz 566
Sockeye salmon, cooked, 3 oz 447
Tuna, canned in water, 3 oz 154
Milk, 1 cup (8 oz) 115-124
Orange juice, fortified, 1 cup 100-137
Egg, 1 25-40
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D – The Sunshine Vitamin
Limitations of sun exposure
• Age (over 70)
• UV protection
• Suncreen/spf clothing 8 blocks
• Cloud cover/air pollution/season
• Skin pigmentation
• Amount of skin exposed
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Supplements
Not monitored by the FDA
Look for calcium with vitamin D (D2 or D3)
Most common types – carbonate, citrate
Take carbonate with food; citrate on empty stomach
Calcium chews or liquid if problems swallowing
Divided doses of ≤500-600 mg each
Drink plenty of fluids
Start slowly
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Excessive Supplementation
More is not necessarily better
Calcium – try not to exceed 2000 mg OR 2500 mg food and supplements
? whether >1500 mg calcium is beneficial
Excessive calcium may affect zinc, iron and magnesium absorption
Possible vitamin D toxicity >2000 IU for adults*
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Choosing a Supplement
Common brand namess that contain bothcalcium & vitamin D
Citracal, Oscal, Caltrate, Nature Made
Look for a USP symbol Indicates supplement has been tested to ensure it
contains ingredients listed on label, that it is pure from lead and other metals, and that it is dissolvable in your stomach
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To test dissolvability, drop supplement into a glass of clear vinegar, stirring
occasionally.
If it disintegrates within 30 minutes, it should do so in your stomach too.
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Nutrients to Consider
Protein
Sodium
Fiber
Caffeine
Oxalates
Phytates
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Where To Begin
Assess your diet for adequacy
Focus on calcium and vitamin D
How much do you currently get from food and/or supplements?
Find out what you need to change
Increase/decrease specific nutrients
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Reading Food Labels
Calcium % based on
1000 mg
30% = 300 mg
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Estimating Calcium Intake
PRODUCT AMT OF CALCIUM
Milk (8 oz) 300 mg
Yogurt (6-8 oz) 300 mg
Cheese (1 oz/1” cube) 200 mg
Fortified orange juice (1 cup)
300 mg
TOTAL 1100 mg
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Additional Resources
New York State Osteoporosis
Prevention & Education Program
(NYSOPEP)
SUNY Upstate Medical University
http://www.upstate.edu/nysopep/
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Additional Resources
National Osteoporosis Foundation (NOF)1232 22nd Street NWWashington, D.C. 20037-12021.800.231.4222http://www.nof.org/
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Additional Resources
The National Institutes of Health (NIH)
Osteoporosis and Related Bone
Diseases – National Resource Center
2 AMS Circle
Bethesda, MD 20892-3676
1.800.624.BONE
http://www.niams.nih.gov/Health_Info/bone/
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Additional Resources
Office of Dietary SupplementsNational Institutes of Health6100 Executive Blvd., Room 3B01, MSC 7517Bethesda, MD 20892-7517301.435.2920http://ods.od.nih.gov/