![]() Request that your meal be prepared without salt, too. If your typical meals exceed 800 milligrams of sodium, opt for lower-sodium alternatives, such as grilled fish or chicken, steamed vegetables, baked potato, and salad. When you dine out, check the web sites of your favorite restaurants for the sodium content of the dishes you order most often. There's a good chance the majority of it comes from salt, so the lower the sodium, the better for bones. Baked products, including breads and breakfast cereals.Regular canned soups and vegetables and vegetable juices.Processed foods, including regular and reduced-calorie frozen meals.Fast food, such as pizza, burgers, tacos, and fries.Processed meats, such as deli turkey and ham, and hot dogs.Choose no-added salt versions whenever possible. If you want to get a grip on this diet danger, here are some of the highest-salt foods to limit or avoid. Processed foods supply 75% of the sodium we eat. But avoiding processed foods provides the biggest bang for the buck. Removing the salt shaker from the table, and cooking without added salt, helps. Salt shows up in nearly all processed foods, including whole grain breads, breakfast cereals, and fast foods. Of all the dangers to bone, salt is perhaps the hardest to curb. Good sources of vitamin D are natural sunlight and from fortified milk, egg yolks, saltwater fish, liver, and supplements. Seniors need 600 IU of vitamin D a day after age 70.Adults need 400 IU of vitamin D from the ages of 51 to 70 years.People need 200 International Units (IU) of vitamin D a day until age 50.Older adults need 1,200 milligrams of daily calcium – about half a glass more of milk.Adults up to age 50 require 1,000 milligrams of calcium daily - the equivalent of three 8-ounce glasses of milk.Getting the recommended amounts of calcium and vitamin D every day helps offset bone loss from salt. ![]() "Generally speaking, for every 2,300 milligrams of sodium you take in, about 40 milligrams of calcium is lost in the urine," Massey explains. But most Americans get at least 4,000 milligrams a day. The 2005 Dietary Guidelines for Americans advise limiting sodium to 2,300 milligrams a day – equal to a teaspoon of salt. ![]() We also get about twice as much sodium as we should. That’s important because Americans get about 90% of our sodium through salt. Massey says studies show that regular table salt, not simply sodium, causes calcium loss, weakening bones with time. Massey, PhD, RD, a professor of human nutrition at Washington State University in Spokane. "The salt content of the typical American diet is one of the reasons why calcium requirements are so high," says Linda K. Research has found that postmenopausal women with a high-salt diet lose more bone minerals than other women of the same age. Salt can pose a great obstacle to a sturdy skeleton. Osteoporosis Diet Danger 1: Salt Is Bad for the Bone! For even stronger bones, avoid these everyday osteoporosis diet dangers. Getting enough calcium and vitamin D is essential for warding off osteoporosis.
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