Part I. Osteoporosis Risk Assessment

Complete the following questionnaire to determine your risk for developing osteoporosis.

Yes No    
1. Do you have a small, thin frame?
2. Do you have a family history of osteoporosis?
3. Are you a postmenopausal woman?
4. Have you had an early or surgically induced menopause?
5. Have you been taking excessive thyroid medication or high doses of cortisone-like drugs for asthma, arthritis, or other disease?
6. Is your diet low in dairy products and other sources of calcium?
7. Are you physically inactive?
8. Do you smoke cigarettes or drink alcohol in excess?

The more times you answer “yes,” the greater your risk for developing osteoporosis. See your physician, and contact the National Osteoporosis Foundation for more information.

Part II. Do You Get Enough Calcium?

Write in the number of servings of each of the following types of calcium-rich foods you eat on an average day. Typical serving sizes are given for each.

High Calcium-Rich Foods   Medium Calcium-Rich Foods
Milk and Milk Products   Milk and Milk Products
fat-free or reduced-fat milk or buttermilk (1 cup)   fat-free or reduced-fat cottage cheese (1/2 cup)
fat-free or reduced-fat yogurt (1 cup)   cream soup (1/2 cup)
lowfat cheese (1-1/2 inch cube)   ice milk, frozen yogurt, or ice cream (1/2 cup)
whole milk (1 cup)   Meats, Beans, and Nuts
milkshake (1 cup)   beans, peas, or refried beans (1 cup)
pudding (1 cup)   canned fish with bones (2 oz)
regular cheese (1-1/2 inch cube)   tofu processed with calcium (1/2 cup)
Meats, Beans, and Nuts   almonds (1/4 cup)
sardines with bones (6)   Vegetables
Total servings of high calcium-rich foods   bok choy (1/2 cup)
    broccoli (1 cup)
    kale (1 cup)
    mustard greens (1 cup)
    turnip greens (1/2 cup)
    Fruits
    figs (5)
    Total servings of medium calcium-rich foods

Three servings of medium calcium-rich foods equal one high calcium-rich serving, so divide the total servings of medium calcium-rich foods by 3 before totaling your daily servings:

servings of high calcium-rich foods + ( servings of medium calcium-rich foods ÷ 3) = total calcium servings

2-3 total servings = about 1000-1200 mg of calciu m 3-4 total servings = about 1200-1500 mg of calcium

Refer to The Nutrition Resources section in your text and fill in the calcium recommendation for people of your sex and age: mg calcium/day

How does your intake compare? If it's too low, consider planning a behavior change strategy that focuses on increasing calcium intake. Once you have a better idea of how many servings of calcium-rich foods you should consume, you can do a quick online calcium intake check by taking the Calcium Quiz at the Web site for the Dairy Council of California; click on "Activities" from the home page.


INTERNET ACTIVITY
Choose one of the potential physical challenges of growing older—osteoporosis, arthritis, hearing loss, Alzheimer's disease, glaucoma, and so on; if possible, choose one that has affected a member of your family or someone you know. Do a Web search to identify strategies for both preventing the problem and coping with the problem if it does occur. (Coping strategies can apply to either the affected person or to her or his caregivers.)

Challenge/change

Site(s) visited (URL):

Strategies for prevention:

Strategies for coping (list at least three):

Sources: Part I from National Osteoporosis Foundation, 1232 22nd Street, N.W., Washington, D.C. 20037. Reprinted with permission from the National Osteoporosis Foundation, Washington, D.C. Part II from Dairy Council of California. 1994. The Calcium Connection: Healthy Bones from One Generation to Another. Copyright © 1994 Dairy Council of California. Reprinted with permission.