1. TEEN YEARS: A once in a Lifetime Chance to Build Bone

2. LET’S BUILD BONES

3. If your diet is low in calcium, you make withdrawals

4. If you have enough calcium in your diet, you make deposits

5. Osteoporosis

6. What puts you at risk? Family history If someone in your family has osteoporosis, you are at higher risk for developing osteoporosis.

7. What puts you at risk? Diet Low calcium intake Low vitamin D extreme dieting

8. What puts you at risk? mechanicalpaddinghormones Being Underweight

9. What puts you at risk? Excessive exercise Hormones Smoking Excess alcohol Excess caffeine Physical inactivity Certain medications

10. Teenagers can suffer from premature osteoporosis!

11. Controllable factors can literally make or break bone exercise diet hormones

12. How can you build bones?

13. Get adequate calcium! Dairy products are the easiest choices for most people.

14. Food Sources of Calcium

15. How much calcium do you need? AGEAdequate Intake (1997) (mg of calcium) 0-6 months210 6-12 months270 1-3 years500 4-8 years800 9-18 years1300 19- 50 years1000 51+ years1200 There are no changes for pregnancy or lactation.  You need the most calcium!

16. Canada’s Food Guide to Healthy eating Canada’s Food Guide recommends 3 – 4 servings of milk products per day for youth.

17. Get enough vitamin D! In our latitude, we can’t rely on sunshine for making Vitamin D

18. Get enough Vitamin D! Food Sources are your best bet! 1 glass of milk has 100 IU 3.5 oz of sardines has 270 IU

19. AGEDRIs 1997 0–49200 IU 50–70400 IU >70600 IU There are no changes for pregnancy or lactation. How much Vitamin D do you need?

20. Keep Moving! Weight-bearing exercise can help you build strong bones. Examples of weight-bearing exercise: - Jumping rope - Jogging - Dancing - Weight-lifting - Step aerobics

21. It’s good to be dense! Are you?

22. Are you getting enough Calcium? Use the Calcium calculator to find out!