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From:	Jeff Novick, MS, RD, LD, LN (novick.vegsource.com)
Subject:	Re: best diet for bone growth
Date:	July 27, 2008 at 5:47 pm PST

In Reply to: best diet for bone growth posted by claudine on July 20, 2008 at 7:26 am:

Hi Claudine

Bone health is a multi factor complex issue and diet plays a role but is only one factor. There are those factors that influence calcium intake and absorptions and those factors than influence calcium excretion and loss.

Adequate calcium intake is important, as is adequate intake of Vit D, magnesium, boron, Vit K and many other nutrients. Some evidence suggests that Vit D and Vit K may be as much if not more important then calcium in reducing fracture rates.

Most important would be to focus your intake on a unrefined unprocessed whole foods plant based diet based on fruit, veggies, starchy veggies, intact whole grains, legumes and some nuts/seeds. A whole foods plant based diet, such as this, can adequately provide all these nutrients. The best source of Vit D is the sun.

If you want to see the adequacy of what you are consuming, I would recommend you enter the foods you are eating into a nutritional software program, like the ones discussed in this forum, ie, cron-o-meter, or fitday. They are both free and simple to use. Otherwise you, and anyone else, is just guesing.

Weight bearing exercise is important as is resistance exercise to maintaining bone health. No matter how good a diet we provide, astronauts in zero gravity lose bone mass. But,it has to be done in relation to what your ability, capacity and limits may be, of which, I do not know.

>>i am trying to eat a lot of dark leafy greens but find them bitter/strong if i want to eat them raw, low salt/fat.

Eating less salt is important,but I am not sure why you want to eat them raw. Steamed greens, like kale, collards, bok choy, are all great, and great sources of calcium.

Sodium intake should be limited to no more than 1200 -1500 mgs as studies have shown that even at 1500 mgs, high calcium intakes may not be able to maintain a positive calcium balance.

>>i am very underweight

This is a risk factor

>trying to limit fats, salt, suger, caffeine etc.

The salt, sugar and caffeine, all play a role and are important to limit.

>>what foods should i eat...limit.

Salt, Animal protein, caffeine, sugar,

>>so ive been drinking CA fortified oj.

This can increase your calcium intake but you have to deal with the total picture.

Considering the situation, I would recommend you find a good local health care professional who you trust and feel comfortable working with so you can get the personal detailed attention you need and deserve.

In Health
Jeff

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