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Celiac Disease Nutrition Guide, 3rd Edition (Single Copy)

Celiac Disease Nutrition Guide, 3rd Edition (Single Copy)

This easy to read “survival guide” outlines essential information for people diagnosed with Celiac disease.

Bone Health for Men

Strong bones are just as important for men as women. Your body needs both calcium and vitamin D to make bones and teeth strong and hard. Not getting enough calcium during childhood can lead to osteoporosis later in life; with this disease, bones become weak and easily fracture or break.

A man's bone mass peaks around age 20. Eating calcium-rich foods and getting enough vitamin D is essential to ensure your bone health for life.

Healthy Bones and Calcium

Men should get 1,000 milligrams of calcium a day with either foods or supplements. After age 50, calcium needs jump to 1,200 milligrams a day.

Good sources of calcium include low-fat dairy products like milk, yogurt and cheese; tofu made with calcium sulfate; sardines and fortified cereal and orange juice. Men need at least three servings of calcium-rich foods every day. A serving of calcium is equivalent to:

  • 1 cup of low-fat or fat-free milk
  • 1 cup of low-fat or fat-free yogurt
  • 1 ½ ounces low-fat or fat-free cheese
  • 1½ cups cooked edamame (soybeans)
  • 1 cup calcium-fortified juice
  • 3 ounces canned sardines, with bones.

How Much Calcium Is in Your Food?

Read package labels to learn how much calcium you are getting. Calcium is listed as a part of the Daily Value (DV), which is 1,000 milligrams a day.

If a label reads:

  • 30% DV of calcium = 300 milligrams
  • 20% DV of calcium = 200 milligrams
  • 10% DV of calcium = 100 milligrams

The Role of Vitamin D

Vitamin D is a key nutrient that helps bones absorb calcium. Children need approximately 400 IU of vitamin D; men under 50 need 200 IU of vitamin D each day; men 51 to 70 need 400 IU; and men 71+ need 600 IU of vitamin D each day.

There are three ways to get vitamin D: sunlight, food and supplements. Vitamin D is only found in a few foods like fatty fish like mackerel, salmon and tuna; egg yolks and fortified milk; soymilk and some brands of orange juice and cereal. Men who do not get enough vitamin D from foods need to take a vitamin D supplement daily.

Five Ways to Keep Bones Strong

Bone health is dependent on lifestyle choices. Here are some key things men can do to keep bones strong for life:

  1. Get enough calcium and vitamin D every day with food or supplements.
  2. Participate in regular weight-bearing/strength training activities (at least eight to 10 exercises two to three times per week).
  3. Avoid smoking and limit alcohol intake to two drinks a day.
  4. Talk with your health-care provider about bone health.
  5. Have a bone density test and take medication, if appropriate.