Nourishing My Bones

 

Weight bearing exercises, dairy, protein, fruits, vegetables and trace minerals-this prescription is a mouth full. I'll break it down.

There's more! For the young, include weight bearing exercises in the biweekly exercise regime and don't deprive oneself calories. Seniors might need to increase the protein. This senior aims to do that.

Dairy

Dairy foods provide protein and are the primary source of calcium and Vitamin D-essential for bone health. To achieve the 1200 mg of calcium recommendation for my age group, that means eating 4 servings a day. I'll drink my glass of milk with breakfast, lunch and dinner and include a calcium rich food (yogurt or cheese) in a meal or snack. My milk and yogurt are nonfat to balance my calorie needs.

Protein

Bone health specialists recommend rather high protein requirements for my age group-ranging from 1.2 grams-1.8 grams per kg body weight. That's 60-80 grams of protein to meet my daily goal. 4 servings of dairy provide 32 grams of that goal. Vegetables, fruits and whole grains provide another quarter to third of that goal, leaving a balance of 5 ounces of protein. While the protein content of legumes, nuts and some whole grains is good, the serving size averages 1/2 cup to provide the equivalent of 1 ounce of meat. Lean meat, poultry, seafood and eggs will fill at least 1/2 of my protein needs.

Trace Minerals

The trace minerals highlighted by bone health specialists include:

• Magnesium, manganese and copper (found in whole grains, seeds and potatoes)
• Iron and fluoride (found in meats, poultry and seafood)
• Phosphorous (found in dairy, seafood, lentils and poultry)
• Potassium and Vitamin K (found in fruits and vegetables)
  

How does all that information translate into a dietary pattern? 

• For breakfast, lunch and dinner include a high quality protein source, dairy, fruit/vegetable and whole grain source. (1 fruit/vegetable for breakfast, 2 for lunch and dinner)
• Sound familiar? For my generation, that's a school lunch menu. For the recent generations, the My Plate diagram. 
• I'll focus on achieving a 2-3 ounce portion of high quality protein at both lunch and dinner. 
• To maintain and not increase my weight, I'll continue drinking non fat milk. For non-dairy milk connoisseurs, choose plant milks or fortified foods that compare in protein, vitamin D and calcium content. (compare the nutrition facts). Those with a lactose intolerance can choose lactose free milk.                                                                                              
• Vegans may consider the assistance of a licensed and registered dietitian in planning a meal pattern.

PhD and Registered Dietitian Jackie Buell. who spoke at the West Virginia Academy of Nutrition and Dietetics Conference in April, highlighted optimal weight bearing exercises to include deadlifts, overhead presses, back squats and jumping chin-ups with drop landings. I will refer to my fitness instructor in my bi-weekly classes or physical therapists at the local Health Works for the exercises best for me. 

Twice a week, year round I join my fitness class friends and leader  for classes filled with weight bearing exercises, dancing, percussion, balance, stretching and more. If it’s over 35 degrees, we’re outside. Colder than that-we go inside Marilla Center. When the pool opens, we’ll be in the pool for water aerobics.Though I can’t flip the tire yet, I know the class has been good for me.

Here are more meals that fit my dietary pattern.

Grilled Cheese on Whole Wheat, Tomato Soup, Grapefruit & Milk

                      

Greek Yogurt, Wheat Berries, Fruit & Nuts

                                                                       

Teff, Shrimp & Vegetables, Fruit & Milk