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OSTEOPOROSIS
The bare bones

Uncontrollable Risk Factors

Fractured a bone as an adult

Have a close relative with a history of
fractures

Caucasian

Over 65

Woman

Dementia

Frail or in poor health

Risk factors- Controllable

Cigarettes

Estrogen deficiency (menopause <46)

Weigh less than 127 pounds

Have chronic low calcium intake

Suffer from alcoholism

Low level of physical activity

Dietary factors:

Goal: 1000 mg of calcium <50, 1200mg >50

Vitamin D

Lactose

DRI for fiber (not excessive)

Adequate but not excessive protein (usually
50-60 g is adequate)

Food Sources- Calcium

Total cereal- 1,000 mg

Milk- 1 cup 300-350 mg

Yogurt 1 cup- 350-400 mg

Cheese 1 oz- 200-250 mg

Fortified Orange Juice- 350 mg

Soy milk 1 cup- 20-80 mg

Tofu- 3 oz- 40- 250 mg

Bread- 50 mg

Mineral Supplements

Remember- mineral supplements do not
provide 100% of need due to constipation,