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MomTalk.com November 23, 2017:   The women's magazine for moms about children, family, health, home, fashion, careers, marriage & more


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Get on the Path to a Lifetime of Bone Health

Alecsandro%20Andrade%20de%20Melo.jpg
Are you and your kids at risk for bone fractures and, later in life, osteoporosis? According to the U.S. Surgeon General's Report on Bone Health and Osteoporosis, half of all Americans over the age of 50 fit that description. But taking simple steps now can help you defy the odds.

Alecsandro%20Andrade%20de%20Melo.jpg
Are you and your kids at risk for bone fractures and, later in life, osteoporosis? According to the U.S. Surgeon General's Report on Bone Health and Osteoporosis, half of all Americans over the age of 50 fit that description. But taking simple steps now can help you defy the odds.

As a registered dietitian, I know that diet and exercise make the difference. Eating a diet that includes nutrient-rich foods plus regular physical activity helps the whole family build stronger bones and reduce the risk of osteoporosis.

Moms particularly are faced with the responsibility of providing healthy, nutritious meals and snacks to their families and serving as a role model for healthful eating for their children. One easy way to do that is to incorporate three servings of low-fat and fat-free dairy foods -- milk, cheese and yogurt -- each day into meals and snacks. The nutrients in dairy foods, including calcium, magnesium, phosphorus, potassium, protein and vitamin D, work together to help build and protect bones.

Here are some simple steps you and your family can take:


  • Start Strong – Breakfast is the most important meal of the day because it provides the nutrients and energy to enhance school and work performance. Start the day right by blending a smoothie using your favorite flavor of low-fat milk, fresh fruit and ice, or make a parfait by layering your favorite flavor of yogurt with fruit and granola.
  • Snack Smart – Take a 3 p.m. break every day to tally daily dairy servings. If falling short, it's a good time to work in another one. Offer healthy grab-and-go after-school snacks, like string cheese wrapped in a whole-grain tortilla or a yogurt-based dip for fruits and veggies.
  • Make a Date for Dinner – Eat together as often as possible and make milk your family's mealtime beverage. Research shows that families who eat together are twice as likely to have better diets than those who don't.
  • Be a Role Model Mom – Studies show that when parents drink their milk, their children do too. In other words, modeling behavior really does work!

For more information about dairy nutrition and recipes, including our list of 33 Terrifically Tasty Snack Ideas, visit MidWestDairy.com Or, check out 3aday.org to take a bone health self-assessment quiz and learn more about reducing your risk of osteoporosis.

Vikings Purple Pride Milk
Here's the perfect power beverage, that includes nine important nutrients, to give your kids bone-building strength for football season.
Servings: 1

1 cup low-fat milk
2 tablespoons grape gelatin powder

Pour milk and gelatin into a cup or container with a tight-fitting lid. Secure lid and shake it to mix gelatin. Serve with a fun straw and watch them drink it up!

About the Author
Carolyn Hudson is the mother of two and a registered dietitian with the Midwest Dairy Council, an organization that promotes a healthy diet through nutrition education and the use of dairy products to consumers. She conducts media interviews for TV, radio and in print and works with health professionals in Minnesota. She brings more than 20 years of experience as a dietitian in both the United States and Canada.

Photo by Alecsandro Andrade de Melo



Categories: Health & Wellness,


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