As long as their children are growing normally, most parents are largely unconcerned about the health of their kids’ bones. After all, osteoporosis is for old people, right?
Not so fast. According to a recent report by the American Academy of Pediatrics, osteoporosis may have its roots in the bone mass acquired in childhood and adolescence.
Lifestyle factors — consuming enough calcium and vitamin D, plus weight-bearing activity — all factor in.
It’s no secret that physical activity has changed for many children compared to a generation ago. Recess is short, physical education is often weak, and kids don’t necessarily walk to school or play outside with their friends.
The Academy report urges kids to exercise to strengthen their bones. Jumping, skipping, running, and dancing are some enjoyable weight-bearing exercises. Some sports that include these are rowing, tennis, volleyball, karate, soccer, basketball, gymnastics, and cheerleading.
Nutrition
Today’s parents are increasingly choosing plant-based milk beverages in lieu of dairy milk because of perceived health benefits, milk allergies, or lactose intolerance.
And this has Debra Barone Sheats, director of dietetics programs at St. Catherine University in Minnesota, concerned.
“Many parents think they’re equivalent, but they’re not equal at all,” says Sheats. “Dairy milk contains nine essential nutrients. The white beverages made with plant sources don’t necessarily contain these nutrients.”
Children who drink alternative milks are twice as likely to have low vitamin D levels, according to a new study published in the Canadian Medical Association Journal.
“In Canada, as well as the U.S., vitamin D levels vary in non-cow’s milk beverages,” says Dr. Jonathon Maguire of the University of Toronto.
Vitamin D is a fat-soluble hormone necessary for calcium absorption and utilization. Without it, only 10 to 15 percent of dietary calcium is absorbed.
Another nutrient of concern to Sheats is calcium.
“Often, these milk substitutes have calcium added. But there’s a fair amount of data that the form of calcium is not absorbed as well as dairy milk. It probably has to do with the fact that milk has lactose and vitamin D. Often, these milks are lactose free.”
The pediatricians’ report does not recommend calcium supplements.
Other nutrients of concern highlighted in the report include protein and sodium. Diets too low in protein or too high in sodium tend to reduce the body’s retention of calcium.
Finally, caffeine, found in energy drinks, colas, and coffee drinks, is also linked to decreased bone mass, the study found.
Christine Palumbo is a Naperville-registered dietitian nutritionist who is a new Fellow of the American Academy of Nutrition and Dietetics. She’s grateful she did plenty of weight bearing activity as a kid. Follow her on Twitter @PalumboRD, Facebook at Christine Palumbo Nutrition, or Chris
I beg your parsnips
Serve these matchstick fries as a super tasty and healthy alternative to French fries. They’re fun to eat and packed with flavor.
Serves 2 (1⁄2 cup per serving)
INGREDIENTS:
Olive oil cooking spray
1 large parsnip (about 9 inches long, 5 ounces), peeled
Cracked black pepper
Salt to taste
DIRECTIONS: Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. To make “matchsticks,” cut the parsnips into long, thin strips, using a very sharp knife, or a mandoline if you have one. Spray the parsnip sticks with olive oil and lay them on the baking sheet. Lightly sprinkle with cracked pepper on both sides. Bake the fries for about 25 minutes, flipping them over halfway through. They are ready when they are cooked completely, crispy, and slightly brown. As you allow them to cool, sprinkle with pepper and salt to taste.
NUTRITION FACTS: 50 calories, 0 g total fat and cholesterol, 7 mg sodium, 12 g carbohydrates, 3 g dietary fiber, 3 g sugars, 1 g protein. Percent Daily Value: Vitamin C 19 percent, calcium 2 percent, iron 2 percent.
Used with permission from The Nutrition Twins’ Veggie Cure by Tammy Lakatos Shames, RDN & Lyssie Lakatos, RDN.
