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Eating
Right to Stay Healthy
17 Key nutrients
essential for your health
How
much caffeine do you drink?
Eating the right food for
better bones
17 Key Nutrients Essential
for Your Health
The following nutrition chart is of the 17 key
bone building nutrients that must be consumed in order for healthy bones. The
first column is each of the most important nutrients. The second column tells
RDA recommended standard for each nutrient. The third column is the Osteoporosis
Education Project rethinking of these amounts in order to ensure that both your
bones and your body are well maintained. The last column is what the average
intake of these nutrients are today for Americans.
|
Nutrient
|
RDA
|
More Ideal Intake
|
Average Intake
|
|
Calcium
|
800 to 1,200 mg |
1,000 to 1,500 mg |
400 to 500 mg. Typical diet is
inadequate |
|
Phosphorus
|
800 to 1,200 mg |
800 to 1,200 mg |
Inadequate intake is rare,
excessive intake common. |
|
Magnesium
|
350 mg (Males)
300 mg (Female)
|
450 to 800 mg |
Intake generally inadequate |
|
Fluorine
|
No RDA. Adequate safe range
1.5 to 4.0 mg |
n/a |
Between 0.2 to 3.4 mg |
|
Silica
|
No values yet set |
5-20 mg |
Intake is unknown, suspected
to be low |
|
Zinc
|
12 to 15 mg adults |
20 to 40 mg |
Average intake is 46% to 63%
the RDA |
|
Manganese
|
2.0 to 5.0 mg adults |
10 to 40 mg |
Intakes generally inadequate.
1.76 girls, 2.05 women, 2.5 males |
|
Copper
|
2.0 to 3.0 mg adults |
2 to 4 mg |
75% of diets fail to contain
the RDA |
|
Boron
|
No RDA established |
3 to 4 mg |
1/4 mg intake is common |
|
Vitamin D
|
200 IU adults
400 IU in growth |
800 to 1200 IU
|
Deficiency is common among
elderly |
|
Vitamin C
|
60 mg adults |
3,000 mg and up |
26% of the population consumes
less than 70% than RDA |
|
Vitamin A
|
5000 IU males, 4000 IU females
|
5000 IU males, 4000 IU females
|
31% consume less than 70% than
RDA |
|
Vitamin B6
|
2.2 mg males
2.0 mg females |
50 to 100 mg |
Over one half consume less
than 70% than RDA |
|
Vitamin K
|
70 to 140 mcg for adults |
1000 mcg and up |
60 to 80 mcg |
|
Vitamin B12
|
3.0 mg adults |
100 to 1000 mcg |
12% consume less than 70 RDA |
|
Fats
|
No RDA, 7% of calories
minimum, Gov't not to exceed 30% |
15% of total calories is more
ideal |
Average American consumes
nearly 40% of his/her calories in fat. The consumption of essential fatty
acids is generally deficient, however. |
|
Protein
|
63 grams males
50 grams females |
40 to 60 grams |
Often approaches 100 grams |
(Source:
http://www.betterbones.com/bbbb_charts/seventeen.htm)
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How Much Caffeine Do You Drink?
Excessive caffeine contributes
to bone breakdown and may be a factor in the development of osteoporosis.
How much caffeine do you drink? The following caffeine counter lists the
amount of caffeine in different drinks and food. Learn more about other
factors that cause osteoporosis, by visiting the
Rethinking
Osteoporosis - Causes page.
| |
(mgs caffeine) |
|
Coffee, 5 oz.
|
|
automatic
drip |
110 to 150 |
|
percolated |
64 to 124 |
|
instant |
40 to 108 |
|
decaffeinated |
2 to 6 |
|
Tea
|
brewed, one minute (5 oz.)
|
9 to 33
|
|
brewed,
five minutes (5 oz.) |
20 to 50
|
|
iced, in
cans (12 oz.) |
22 to 36
|
|
Snapple
Iced Tea (16 oz.) |
48
|
|
Soft Drinks, 12
oz. |
|
colas (low cal/regular)
|
36 to 48
|
|
ginger ale |
0
|
|
Dr. Pepper
|
38 |
|
Mountain
Dew |
54
|
|
Pepsi Cola
|
38 |
|
Pepsi Free |
0 |
|
7 Up |
0
|
|
Snapple
Soft Drinks |
0
|
|
Chocolate
|
|
cocoa
beverage (6 oz.) |
6 to 10 |
milk
chocolate (1 oz.)
|
6
|
|
baking
chocolate (1 oz.) |
35
|
|
Selected Non-Prescription Drugs
|
|
Excedrin |
65 |
|
Anacin |
32 |
|
Vanquish
|
33
|
|
Midol |
32
|
|
Stimulants
|
|
No Doz
|
100 |
|
Vivarin
|
200
|
|
Caffeidrin
|
200
|
|
This caffeine counter helps to determine how
much caffeine individuals consume in a day. It is intended for your general
knowledge only and is not a substitute for medical advice or treatment for
specific medical conditions. Please consult with your physician if you are
concerned about your caffeine intake and that you think that you are at risk for
osteoporosis or osteopenia.
(Source:
http://www.betterbones.com/bbbb_charts/caffeine.htm)
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Eating
the Right Food for Better Bones
|
Whole Grains
|
Several servings to comprise
30-45% of diet |
|
|
Brown rice, oats, corn, millet,
barley, buckwheat, amaranth, quinoa, wheat, teff, triticale, rye,
buckwheat, spelt. |
|
Vegetables
|
Low starch type: 3-4 cups a day |
|
|
Try to include 1 cup of high
calcium leafy greens such as collards, kale, dandelion, turnip greens, or
bok choy. Other low starch vegetables include broccoli, carrots, spinach,
lettuce, onions, celery, string beans, artichoke, summer squash, endive,
cucumbers, asparagus, chard, peppers, parsley, sprouts, tomatoes, sea
vegetables, etc. |
|
Vegetables
|
High starch type: 1 to 2
servings a day. |
|
|
Potatoes, yams, sweet potatoes,
parsnips, winter squash, turnips, etc. |
|
Dried Beans
|
1 or more servings a day |
|
Legumes
|
Split peas, lentils, kidney
beans, navy beans, chickpeas, aduki beans, black beans, white beans, mung
beans, soy beans, tofu, etc. |
|
Flesh Foods
|
Limit to one 4-5 oz serving a
day. Fish is preferable, fresh lean meats acceptable in moderation. |
|
Dairy *
|
0-3 servings as tolerated.
Yogurt is the most easily digestible and a preferred form of dairy. |
|
Fruits, Fresh
|
1-3 per day (use fresh fruits
in season when possible) |
|
Essential Fats
|
2-3 teaspoons cold-pressed or
expeller pressed vegetable oils of flax seed, canola, safflower,
sunflower, sesame, etc. Refrigerate all oils. High temperature cooking
destroys their value. |
|
Nuts and Seeds
|
A small amount of fresh,
unsalted nuts and seeds if desired. Home roasted sunflower, sesame or
pumpkin seeds make an excellent snack or garnish. |
|
Water
|
8 glasses a day. Hot water is
best for digestion and detoxification purposes. Purified or spring water
is preferred. |
(Source:
http://www.betterbones.com/bbbb_charts/eating.htm)
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