Quick Quiz: Test Your Bone IQ by Mindy Hermann, R.D. (NAPSA)—A few years ago, my mother took a tumble down a flight of stairs. What could have been a tragic accident ended up with nothing more than a bruised wrist and a dent in the wall. Clearly, my mom’s lifetime dedica- tion to dairy products paid off. Are you taking as good care of your bones? Take this short quiz to find out. 1. My daily diet includes ____ serv: ings of dairy foods like milk and yogurt The 2005 Dietary Guidelines for Americans suggest two to Mindy Hermann three servings each day of fat-free and low-fat choices. 2. Calcium can be found in nondairy foods, too. True or false? True, but you have to choose foods wisely since only a few nondairy foods are high in calcium. Fortified breakfast cereals are a good source. In fact, one serving of Whole Grain Total, Total Raisin Bran, Total Honey Clusters or Total Cranberry Crunch provides 100 percent of the daily recommended value for calcium. Other sources include fortified soy milk and orange juice, canned sardines and salmon, tofu (soybean curd) and cooked greens. 3. Calcium is the only nutri- ent that my bones need. True or false? False. Bones need additional nutrients such as protein and the minerals phosphorus, magnesium and potassium. They also require vitamin D, which helps the body absorb calcium from the foods we eat and balances calcium and phosphorusin the blood and bone. The body manufactures vitamin D from sunlight; we also get vitamin D from a limited numberof foods, including cooked salmon and other oily fish, vitamin D-fortified milk (and some brands of yogurt), and vitamin D-fortified cereals such as Total. 4, Another wayto take care of my bonesis____tisw “Physical movement builds stronger bones,” says JoAnn Hatt- ner, R.D., a nutritionist with the Stanford University Medical Cen- ter. “In particular, bones benefit from activities where the legs support the weight of the body against gravity; for example, walking, hiking, stair-climbing and dancing.” 5. The best time to start taking good care of bones is Now. The 2004 Surgeon Gen- eral’s Report on Bone Health and Osteoporosis states that you are never too old to improve your bone health by getting enough calcium and vitamin D; being physically active; reducing hazards in your home that could increase your risk of falling and breaking bones; talking with your doctor about medicines you are taking that could weaken bones; maintaining a healthy weight; avoiding smok- ing; and limiting alcohol use. Mindy Hermann, M.B.A., R.D., is a nutrition writer for women’s, health andfitness magazines. She is the co-author of “Change One” and the American Medical Association’s “Family Health Cookbook.” ~ onan nee eee eee e+ +--+ OND eee Note to Editors: This is Series VII-6 of26.
