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.

More Ideal Intake
Average Intake
800 to 1,200 mg 1,000 to 1,500 mg 400 to 500 mg. Typical diet is inadequate
800 to 1,200 mg 800 to 1,200 mg Inadequate intake is rare, excessive intake common.
350 mg (Males)
300 mg (Female)
450 to 800 mg Intake generally inadequate
No RDA. Adequate safe range 1.5 to 4.0 mg n/a Between 0.2 to 3.4 mg
No values yet set 5-20 mg Intake is unknown, suspected to be low
12 to 15 mg adults 20 to 40 mg Average intake is 46% to 63% the RDA
2.0 to 5.0 mg adults 10 to 40 mg Intakes generally inadequate. 1.76 girls, 2.05 women, 2.5 males
2.0 to 3.0 mg adults 2 to 4 mg 75% of diets fail to contain the RDA
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
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.
63 grams males
50 grams females
40 to 60 grams Often approaches 100 grams



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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
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
cocoa beverage (6 oz.) 6 to 10
milk chocolate (1 oz.)
baking chocolate (1 oz.) 35

Selected Non-Prescription Drugs

Excedrin 65
Anacin 32
Vanquish 33
Midol 32
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.



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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.
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.
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
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.
8 glasses a day. Hot water is best for digestion and detoxification purposes. Purified or spring water is preferred.



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Disclaimer: The information on this Web site was researched for a family member and is being made available to public only for educational purposes. We neither endorse nor recommend any products, diets, recipes, treatments, or therapies because we are not healthcare experts. Please consult your healthcare expert before trying any treatments or products mentioned on this Web site.