Date:
11/26/2007 02:42 PM Guidelines on what kids need to build strong bones
WASHINGTON (AP) _ Building strong bones takes
a combination of calcium, vitamin D and exercise starting
in childhood. Here are guidelines on how much youngsters need:
—Young children should consume about
800 milligrams of calcium a day. But between ages 9 and 18,
when bone growth speeds up, that requirement almost doubles
to 1,300 mg. That's about three cups of fat-free or low-fat
milk plus additional calcium-rich foods, such as broccoli,
cheese, yogurt, or calcium-fortified orange juice.
—Children and adolescents need at least
200 international units of vitamin D. Milk and orange juice
often is fortified with the vitamin; a few other foods contain
it. Sunlight is a major source. About 10 to 15 minutes of
sun exposure weekly is enough for many children, although
skin pigmentation alters sun absorption so black children
need more. The goal is to get just enough sun for vitamin
D production while avoiding too much of its skin-damaging
rays. Babies who are breast-fed only and older children at
risk for vitamin D deficiency should receive supplements.
—Children of all ages need about an
hour of physical activity most days, and 10 to 15 minutes
at a time can add up. Weight-bearing exercises strengthen
bone, anything from team sports like soccer to simply jumping
rope or running around. The goal is for the arms or legs to
bear all the body's weight.
—The American Academy of Pediatrics
recommends that all children be screened for calcium-deficit
diets and too little exercise, to identify those whose lifestyles
put them at risk for osteoporosis later in life.
