Enjoy Dairy Foods for Strong Bones
May is Osteoporosis Awareness and Prevention Month, and about 54 million Americans currently have osteoporosis and low bone mass. Studies suggest that as many as one in two women and up to one in four men age 50 and older will break a bone due to osteoporosis in their lifetime. While the impact of this disease is huge, the good news is that it is manageable, and research has identified several things that you can do to help reduce your risk of osteoporosis.
What is Osteoporosis?
Osteoporosis means “porous bones” and as bones become less dense, they get weaker and are more likely to break. Two of the most important things you can do to help prevent bone loss are eating a bone-healthy diet and exercising regularly.
Dairy and Bone Health
Calcium is the key building block for healthy bones. Every day we lose calcium through normal body processes, and because our bodies can’t produce their own calcium, we have to be sure to get enough through the foods that we eat. The best food sources of calcium are dairy foods, including real dairy milk, yogurt, and cheese. You can also get smaller amounts of calcium from certain vegetables, like spinach, broccoli, okra, white beans, and some seeds and nuts. Another important nutrient for bone health is Vitamin D, which helps your body absorb calcium. One cup of milk provides a quarter of the daily requirement for vitamin D.
Start Early for Strong Bones
Most of the bone-building years occur in childhood and adolescence, making good nutrition critical during this time. According to the Dietary Guidelines, beginning as soon as the second year of life, some children are not getting enough calcium. Ensuring your child is getting the recommended servings of dairy based on their age, like 3 servings per day for children 9 years and older, is an easy way to provide calcium and vitamin D for building healthy bones in those crucial years.
It’s also important to maintain a bone-healthy diet as we age that includes calcium-rich foods like milk, yogurt, and cheese and plenty of fruits and vegetables since risk increases over age 50.
Add More Dairy to Your Day
Breakfast is a great time to incorporate a serving of dairy, and one of my favorite options is overnight oats. Simply stir together uncooked oats, milk, and yogurt, and add your favorite fruit for a make-ahead breakfast option that kids and adults alike will love.
At lunch, you might enjoy a salad topped with Cheddar or Parmesan cheese, which is a great option for those who are lactose intolerant since these aged cheeses contain almost no lactose.
This time of year, I love chilled soups like this Chilled Cucumber Yogurt Soup that’s perfect for a light summer dinner paired with a chunk of crusty bread.
Find even more delicious dairy recipes here.
Jessica Ivey is a Registered Dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She loves spending time in the kitchen creating original recipes to help busy families eat well and enjoy more meals together. Jessica lives in Birmingham, Alabama, with her husband, two toddlers, and dog.
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