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Wondr Health Bone Health

SIMPLE STEPS FOR STRONG BONES A few easy lifestyle choices can help protect your bones for life. Nutrition Three nutrients are especially critical to bone health. Try adding calcium, vitamin D, and magnesium into your diet through these nutritious foods. CALCIUM

VITAMIN D

(1000-1200 MG/DAY)

MAGNESIUM

(600-800 IUS OR 15-20 MCG/DAY)

(310-420 MG/DAY)

Almond milk

Reduced-fat cheddar cheese (216 mg)

(447 IUs/11 mcg)

Salmon

Soy milk

Low-fat oat milk

Nonfat Greek yogurt

Low-fat oat milk

Edamame

Calcium/vitamin Dfortified orange juice

Feta cheese

Vitamin-D fortified nonfat milk (115 IUs/3 mcg)

Spinach

Nonfat milk

Collard greens

Almond milk

Almond butter

Reduced-fat Swiss cheese

Bok choy

(516 mg)

(350 mg)

(349 mg) (322 mg) (272 mg)

Sardines (217 mg)

(187 mg)

(185 mg)

(167 mg)

(144 IUs/4 mcg)

(110 IUs/3 mcg)

(131 mg) (50 mg)

(45 mg)

(147 mg)

(109 IUs/3 mcg)

Sardines

Black beans

Tofu

Vitamin D/calcium-fortified orange juice

Chia seeds

(126 mg)

(42 mg)

(35 mg)

(100 IUs/2 mcg)

Here’s a quick-to-make, calcium-boosting Meal Finisher from the kitchen of Wondr’s very own Dr. Richa Mittal.

Easy Cinnamon Apple Chia Pudding Makes 4 servings Gluten-free and vegetarian

Ingredients • 1/3 cup chia seeds • 2 cups low-fat (1%) milk or unsweetened soy milk • 1 ½ Tbsp maple syrup • 1/4 tsp ground cinnamon (plus additional to taste) • 1 large apple, diced • 1 tsp slivered almonds

Instructions

Physical Activity Combining weight-bearing and resistance activities packs a one-two punch by strengthening both bones and muscles. Try the Lower Body or Cardio Kickboxing circuit video in your Wondr Library for a weight-bearing and strength training combo.

1. In a 16 oz jar or other sealed container, mix chia seeds, milk, maple syrup, and cinnamon. Cover and shake for 30 seconds to combine. 2. Refrigerate covered container for at least several hours or overnight. 3. Serve topped with apple, almonds, and a sprinkle of cinnamon.

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