6 nutrition tips for bone health

The effects of diet on bone and joint health Dr Ronald Zernicke, director of the University of Michigan Bone and Joint Injury Prevention ad Rehabilitation Center, and his colleagues recently published results of their review of 50 years of research on diet's role in healthy skeletal tissue and overall bone health. The findings, published in Sports Health: A Multidisciplinary Approach, supports current facts about bone health and prevention of bone loss, and validates nutritional strategies to preserve musculoskeletal structure and strength for every person, regardless of age.Dr Zernicke ...

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Count your own energy level

Determining your body’s total dietary energy needs takes a bit of math — so grab a calculator. This method of determining your calorie needs is easier and almost as accurate as checking into a research lab and submitting yourself to scientific scrutiny by a white-coated nerd with a clipboard and a stopwatch. Estimate your basic energy needs. Multiply your current weight (in pounds) by 10 if you’re a woman or 11 if you’re a man. Or use the formula in table below, which factors in your age in addition to your sex. For example: Sue is a 45-year-old female ...

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Eat by the pyramid

To get even more accurate about ensuring nutritional balance in your diet, eat by the USDA’s MyPyramid recommended intakes for all the major food groups. Simply follow the guide below that’s closest to the calorie level you calculated in Step 2. Recommended daily intakes by Pyramid group for a range of calorie levels: Calorie level 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 Grains*  5 oz.-eq. 6 oz.-eq. 6 oz.-eq. 7 oz.-eq. 8 oz.-eq. 9 oz.-eq. 10 oz.-eq. 10 oz.-eq. Vegetables** 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups...

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