Food
Food
Which
Whichfoods
foodsare
arecalcium
calciumrich?
rich?
122
122
Milk
Milksemi
semiskimmed
skimmed
100ml
100ml
120
120
Milk
Milkwhole
whole
100ml
100ml
118
118
Milk
Milksoya*
soya*
100ml
100ml
89
89
Cheese
CheeseCheddar
Cheddar
3½oz/100g
3½oz/100g
739
739
C
K
Pilchards/
Pilchards/tomato
tomatosauce
sauce
3½oz/100g
3½oz/100g
250
250
Sardines
Sardinesininoil
oil
3½oz/100g
3½oz/100g
500
500
Whitebait
Whitebaitfried
fried
3½oz/100g
3½oz/100g
860
860
Salmon
Salmontinned
tinned
3½oz/100g
3½oz/100g
91
91
C
Curly
Curlykale
kaleboiled
boiled
3½oz/100g
3½oz/100g
150
150
K
Okra
Okrastir
stirfried
fried
3½oz/100g
3½oz/100g
220
220
Spring
Springgreens
greensboiled
boiled
3½oz/100g
3½oz/100g
75
75
Watercress
Watercress
3½oz/100g
3½oz/100g
170
170
Green/French
Green/Frenchbeans
beans
3½oz/100g
3½oz/100g
56
56
Cabbage
Cabbageboiled
boiled
3½oz/100g
3½oz/100g
33
33
* *May
Maybe
becalcium
calciumenriched.
enriched.
C
M
100ml
100ml
Fish
Fish
Broccoli
Broccoliboiled
boiled
3½oz/100g
3½oz/100g
40
40
Which
Whichfoods
foodsare
arerich
richin
invitamin
vitaminD?
D?
Peas
Peasfrozen,
frozen,boiled
boiled
3½oz/100g
3½oz/100g
35
35
Red
Redkidney
kidneybeans,
beans,canned
canned 3½oz/100g
3½oz/100g
71
71
Tofu
Tofusteamed*
steamed*
3½oz/100g
3½oz/100g
510
510
Baked
Bakedbeans
beans
3½oz/100g
3½oz/100g
53
53
Tahini
Tahini(sesame
(sesamepaste)
paste)
3½oz/100g
3½oz/100g
Cereal
Cerealproducts*
products*
White
Whitebread*
bread*
3½oz/100g
3½oz/100g
840
840
3½oz/100g
3½oz/100g
795
795
Yoghurt
Yoghurtfruit
fruitlow
lowfat
fat
3½oz/100g
3½oz/100g
140
140
Ice
Icecream
creamdairy
dairy
3½oz/100g
3½oz/100g
100
100
Ice
Icecream
creamnon-dairy
non-dairy
3½oz/100g
3½oz/100g
72
72
Custard
Custardfrom
frompowder
powder
3½oz/100g
3½oz/100g
140
140
Rice
Ricepudding
pudding
3½oz/100g
3½oz/100g
88
88
www.nos.org.uk
www.nos.org.uk
680
680
Tinned
Tinnedpilchards
pilchardsinintomato
tomatosauce
sauce
14
14
Tinned
Tinnedsardines
sardinesinintomato
tomatosauce
sauce
88
3½oz/100g
3½oz/100g
177
177
Bangladeshi
Bangladeshicurried
curriedfish
fish
2.7
2.7
Wholemeal
Wholemealbread
bread
3½oz/100g
3½oz/100g
106
106
Muesli
MuesliSwiss
Swissstyle
style
3½oz/100g
3½oz/100g
110
110
Fortified
Fortifiedinstant
instantcereals
cereals
3½oz/100g
3½oz/100g
Fruit
Fruit
Apricots
Apricotsdried
dried
7.9
7.9
Up
Uptoto1333
1333
Ghee
Gheebutter
butter
1.9
1.9
3½oz/100g
3½oz/100g
73
73
Boiled
Boiledhen’s
hen’segg
egg
Figs
Figsdried
dried
3½oz/100g
3½oz/100g
250
250
Orange
Orange
3½oz/100g
3½oz/100g
47
47
Bran
Branflakes
flakes
4.2
4.2
Sultana
Sultanabran
bran
3.1
3.1
Other
Othersources
sources
3½oz/100g
3½oz/100g
262
262
Macaroni
Macaronicheese
cheese
3½oz/100g
3½oz/100g
170
170
Pizza
Pizzacheese
cheese&&tomato
tomato
3½oz/100g
3½oz/100g
210
210
Eggs
Eggs
1.8
1.8
Breakfast
BreakfastCereals
Cereals
Camerton,
Camerton,Bath,
Bath,BA2
BA20PJ
0PJ
General
Generalemail:
email:[email protected]
[email protected]
President:
President:HRH
HRHThe
TheDuchess
DuchessofofCornwall
Cornwall
Complan
Complanpowder
powder
4.4
4.4
Ovaltine
55
Calcium
Calcium&&Vitamin
VitaminDDReferences:
References:McCance
McCance&&Widdowson
Widdowson(2002)
(2002)
The
TheComposition
CompositionofofFoods
Foods6th
6thed.
ed.The
TheFoods
FoodsStandards
StandardsAgency,
Agency,
The
TheRoyal
RoyalSociety
SocietyofofChemistry,
Chemistry,Cambridge.
Cambridge.
National
National
NationalOsteoporosis
Osteoporosis
OsteoporosisSociety
Society
Societyisis
isaaaregistered
registered
registeredcharity
charity
charityNo.
No.
No.1102712
1102712
1102712inin
in
England
England
Englandand
and
andWales
Wales
Walesand
and
andno.
no.
no.SC039755
SC039755
SC039755inin
inScotland.
Scotland.
Scotland.
Registered
Registered
Registeredasas
asaaacompany
company
companylimited
limited
limitedbyby
byguarantee
guarantee
guaranteeinin
inEngland
England
Englandand
and
andWales
Wales
Walesno.
no.
no.4995013
4995013
4995013
NOS
NOS
NOS00201
00201
00201
Last
reviewed
July
2012. 2011.
First
last
Firstpublished
published
December
December
1.
NOS-Healthy Living 8pp DL.indd 1
12/01/2012 10:57
Milk
Milksoya*
soya*
100ml
100ml
89
89
3½oz/100g
3½oz/100g
500
500
Whitebait
Whitebaitfried
fried
3½oz/100g
3½oz/100g
860
860
S/D
Salmon
Salmontinned
tinned
3½oz/100g
3½oz/100g
91
91
BAL
Vegetables
Vegetables
Y
Curly
Curlykale
kaleboiled
boiled
3½oz/100g
3½oz/100g
150
150
Okra
Okrastir
stirfried
fried
3½oz/100g
3½oz/100g
220
220
Spring
Springgreens
greensboiled
boiled
3½oz/100g
3½oz/100g
75
75
Watercress
Watercress
3½oz/100g
3½oz/100g
170
170
Green/French
Green/Frenchbeans
beans
3½oz/100g
3½oz/100g
56
56
Cabbage
Cabbageboiled
boiled
3½oz/100g
3½oz/100g
33
33
* *May
Maybe
becalcium
calciumenriched.
enriched.
Broccoli
Broccoliboiled
boiled
3½oz/100g
3½oz/100g
40
40
Which
Whichfoods
foodsare
arerich
richin
invitamin
vitaminD?
D?
Peas
Peasfrozen,
frozen,boiled
boiled
3½oz/100g
3½oz/100g
35
35
Red
Redkidney
kidneybeans,
beans,canned
canned 3½oz/100g
3½oz/100g
71
71
S/D
Tofu
Tofusteamed*
steamed*
3½oz/100g
3½oz/100g
510
510
Baked
Bakedbeans
beans
3½oz/100g
3½oz/100g
53
53
Tahini
Tahini(sesame
(sesamepaste)
paste)
3½oz/100g
3½oz/100g
White
Whitebread*
bread*
3½oz/100g
3½oz/100g
739
739
3½oz/100g
3½oz/100g
840
840
Cheese
CheeseEdam
Edam
3½oz/100g
3½oz/100g
795
795
Yoghurt
Yoghurtfruit
fruitlow
lowfat
fat
3½oz/100g
3½oz/100g
140
140
Ice
Icecream
creamdairy
dairy
3½oz/100g
3½oz/100g
100
100
Ice
Icecream
creamnon-dairy
non-dairy
3½oz/100g
3½oz/100g
72
72
3½oz/100g
3½oz/100g
140
140
3½oz/100g
3½oz/100g
88
88
Bangladeshi
Bangladeshicurried
curriedfish
fish
2.7
2.7
Wholemeal
Wholemealbread
bread
3½oz/100g
3½oz/100g
106
106
Muesli
MuesliSwiss
Swissstyle
style
3½oz/100g
3½oz/100g
110
110
Fortified
Fortifiedinstant
instantcereals
cereals
3½oz/100g
3½oz/100g
Apricots
Apricotsdried
dried
Up
Uptoto1333
1333
Ghee
Gheebutter
butter
1.9
1.9
3½oz/100g
3½oz/100g
73
73
Boiled
Boiledhen’s
hen’segg
egg
Figs
Figsdried
dried
3½oz/100g
3½oz/100g
250
250
Orange
Orange
3½oz/100g
3½oz/100g
47
47
Bran
Branflakes
flakes
4.2
4.2
S/D
Convenience
Conveniencefoods
foods
Sultana
Sultanabran
bran
3.1
3.1
Omelette
Omelettecheese
cheese
3½oz/100g
3½oz/100g
287
287
Other
Othersources
sources
Quiche
Quichecheese
cheese&&egg
egg
3½oz/100g
3½oz/100g
262
262
Macaroni
Macaronicheese
cheese
3½oz/100g
3½oz/100g
170
170
3½oz/100g
3½oz/100g
210
210
50%
20%
Eggs
Eggs
1.8
1.8
Breakfast
BreakfastCereals
Cereals
Camerton,
Camerton,Bath,
Bath,BA2
BA20PJ
0PJ
General
Generalemail:
email:[email protected]
[email protected]
President:
President:HRH
HRHThe
TheDuchess
DuchessofofCornwall
Cornwall
Complan
Complanpowder
powder
4.4
4.4
Ovaltine
55
Calcium
Calcium&&Vitamin
VitaminDDReferences:
References:McCance
McCance&&Widdowson
Widdowson(2002)
(2002)
The
TheComposition
CompositionofofFoods
Foods6th
6thed.
ed.The
TheFoods
FoodsStandards
StandardsAgency,
Agency,
The
TheRoyal
RoyalSociety
SocietyofofChemistry,
Chemistry,Cambridge.
Cambridge.
National
National
NationalOsteoporosis
Osteoporosis
OsteoporosisSociety
Society
Societyisis
isaaaregistered
registered
registeredcharity
charity
charityNo.
No.
No.1102712
1102712
1102712inin
in
England
England
Englandand
and
andWales
Wales
Walesand
and
andno.
no.
no.SC039755
SC039755
SC039755inin
inScotland.
Scotland.
Scotland.
Registered
Registered
Registeredasas
asaaacompany
company
companylimited
limited
limitedbyby
byguarantee
guarantee
guaranteeinin
inEngland
England
Englandand
and
andWales
Wales
Walesno.
no.
no.4995013
4995013
4995013
NOS
NOS
NOS00201
00201
00201
Last
reviewed
July
2012. 2011.
First
last
Firstpublished
published
December
December
1.
NOS-Healthy Living 8pp DL.indd 1
12/01/2012 10:57
Food
Food
Which
Whichfoods
foodsare
arecalcium
calciumrich?
rich?
Milk
Milkskimmed
skimmed
100ml
100ml
122
122
Milk
Milksemi
semiskimmed
skimmed
100ml
100ml
120
120
Milk
Milkwhole
whole
100ml
100ml
118
118
Milk
Milksoya*
soya*
100ml
100ml
89
89
Dairy
Dairyproducts
products
K
S/D
Quantity
Quantity
mg
mg
mg
mg
Y
3½oz/100g
3½oz/100g
250
250
M
Sardines
Sardinesininoil
oil
3½oz/100g
3½oz/100g
500
500
C
Whitebait
Whitebaitfried
fried
3½oz/100g
3½oz/100g
860
860
Salmon
Salmontinned
tinned
3½oz/100g
3½oz/100g
91
91
Curly
Curlykale
kaleboiled
boiled
3½oz/100g
3½oz/100g
150
150
Y
Okra
Okrastir
stirfried
fried
3½oz/100g
3½oz/100g
220
220
M
Spring
Springgreens
greensboiled
boiled
3½oz/100g
3½oz/100g
75
75
C
K
Watercress
Watercress
3½oz/100g
3½oz/100g
170
170
M+Y
Green/French
Green/Frenchbeans
beans
3½oz/100g
3½oz/100g
56
56
S/D
Cabbage
Cabbageboiled
boiled
3½oz/100g
3½oz/100g
33
33
* *May
Maybe
becalcium
calciumenriched.
enriched.
Broccoli
Broccoliboiled
boiled
3½oz/100g
3½oz/100g
40
40
Which
Whichfoods
foodsare
arerich
richin
invitamin
vitaminD?
D?
Y
Peas
Peasfrozen,
frozen,boiled
boiled
3½oz/100g
3½oz/100g
35
35
Pulses,
Pulses,beans
beans&&seeds
seeds
Red
Redkidney
kidneybeans,
beans,canned
canned 3½oz/100g
3½oz/100g
71
71
Tofu
Tofusteamed*
steamed*
3½oz/100g
3½oz/100g
510
510
Baked
Bakedbeans
beans
3½oz/100g
3½oz/100g
53
53
Tahini
Tahini(sesame
(sesamepaste)
paste)
3½oz/100g
3½oz/100g
White
Whitebread*
bread*
3½oz/100g
3½oz/100g
739
739
3½oz/100g
3½oz/100g
840
840
Cheese
CheeseEdam
Edam
3½oz/100g
3½oz/100g
795
795
Yoghurt
Yoghurtfruit
fruitlow
lowfat
fat
3½oz/100g
3½oz/100g
140
140
Ice
Icecream
creamdairy
dairy
3½oz/100g
3½oz/100g
100
100
Ice
Icecream
creamnon-dairy
non-dairy
3½oz/100g
3½oz/100g
72
72
Custard
Custardfrom
frompowder
powder
3½oz/100g
3½oz/100g
140
140
Rice
Ricepudding
pudding
3½oz/100g
3½oz/100g
88
88
Fish
Fish
Grilled
Grilledsalmon
salmon
7.1
7.1
680
680
Tinned
Tinnedpilchards
pilchardsinintomato
tomatosauce
sauce
14
14
Tinned
Tinnedsardines
sardinesinintomato
tomatosauce
sauce
88
3½oz/100g
3½oz/100g
177
177
Bangladeshi
Bangladeshicurried
curriedfish
fish
2.7
2.7
K
Wholemeal
Wholemealbread
bread
3½oz/100g
3½oz/100g
106
106
Muesli
MuesliSwiss
Swissstyle
style
3½oz/100g
3½oz/100g
110
110
Fortified
Fortifiedinstant
instantcereals
cereals
3½oz/100g
3½oz/100g
Ghee
Gheebutter
butter
1.9
1.9
Y
Apricots
Apricotsdried
dried
3½oz/100g
3½oz/100g
73
73
Boiled
Boiledhen’s
hen’segg
egg
M
Figs
Figsdried
dried
3½oz/100g
3½oz/100g
250
250
C
C
Up
Uptoto1333
1333
Orange
Orange
3½oz/100g
3½oz/100g
47
47
Bran
Branflakes
flakes
4.2
4.2
Sultana
Sultanabran
bran
3.1
3.1
Omelette
Omelettecheese
cheese
3½oz/100g
3½oz/100g
287
287
Other
Othersources
sources
Quiche
Quichecheese
cheese&&egg
egg
3½oz/100g
3½oz/100g
262
262
Macaroni
Macaronicheese
cheese
3½oz/100g
3½oz/100g
170
170
3½oz/100g
3½oz/100g
210
210
Camerton,
Camerton,Bath
BathBA2
BA20PJ
0PJ
Eggs
Eggs
1.8
1.8
Breakfast
BreakfastCereals
Cereals
Complan
Complanpowder
powder
Ovaltine
Camerton,
Camerton,Bath,
Bath,BA2
BA20PJ
0PJ
General
Generalemail:
email:[email protected]
[email protected]
President:
President:HRH
HRHThe
TheDuchess
DuchessofofCornwall
Cornwall
4.4
4.4
55
Calcium
Calcium&&Vitamin
VitaminDDReferences:
References:McCance
McCance&&Widdowson
Widdowson(2002)
(2002)
The
TheComposition
CompositionofofFoods
Foods6th
6thed.
ed.The
TheFoods
FoodsStandards
StandardsAgency,
Agency,
The
TheRoyal
RoyalSociety
SocietyofofChemistry,
Chemistry,Cambridge.
Cambridge.
National
National
NationalOsteoporosis
Osteoporosis
OsteoporosisSociety
Society
Societyisis
isaaaregistered
registered
registeredcharity
charity
charityNo.
No.
No.1102712
1102712
1102712inin
in
England
England
Englandand
and
andWales
Wales
Walesand
and
andno.
no.
no.SC039755
SC039755
SC039755inin
inScotland.
Scotland.
Scotland.
Registered
Registered
Registeredasas
asaaacompany
company
companylimited
limited
limitedbyby
byguarantee
guarantee
guaranteeinin
inEngland
England
Englandand
and
andWales
Wales
Walesno.
no.
no.4995013
4995013
4995013
NOS
NOS
NOS00201
00201
00201
Last
reviewed
July
2012. 2011.
First
last
Firstpublished
published
December
December
1.
1
Front
12-07-03
11:03:54
Black
Yellow
Magenta
Cyan
BAL
12/01/2012 10:57
SIG
Y
NOS-Healthy Living 8pp DL.indd 1
Healthy Living_3up SWork
S/D
C+M
K
C
M
Y
BAL 80% 40%
0
K
BAL
7.9
7.9
Pizza
Pizzacheese
cheese&&tomato
tomato
IfIfyou
youwould
wouldlike
likemore
moreinformation,
information,
please
pleaseget
getin
intouch:
touch:
Fats
Fats
Margarine
Margarine
Convenience
Conveniencefoods
foods
Healthy
Healthy Living
Living
for
for Strong
Strong Bones
Bones
www.nos.org.uk
www.nos.org.uk
16.1
16.1
Fruit
Fruit
The
TheNational
NationalOsteoporosis
Osteoporosis
Society
Societyhas
hasaawide
widerange
rangeofof
detailed
detailedpublications
publicationsincluding
including
our
ourcomprehensive
comprehensivebooklet
booklet
All
Allabout
aboutosteoporosis.
osteoporosis.Please
Please
get
getinintouch
touchififyou
youwould
wouldlike
like
totoreceive
receivemore
moreinformation
information
or
ortotospeak
speaktotoone
oneofofthe
the
Helpline
Helplineteam:
team:
0845
0845130
1303076
3076(General
(GeneralEnquiries)
Enquiries)
Micrograms
Microgramsof
ofVitamin
VitaminDDavailable
availableinin100g
100g
Grilled
Grilledherring
herring
Cereal
Cerealproducts*
products*
Want
Want to
to know
know more?
more?
0845
0845450
4500230
0230or
or01761
01761472
472721
721(Helpline)
(Helpline)
C+Y
Vegetables
Vegetables
Cheese
CheeseCheddar
Cheddar
Cheese
Cheeselow
lowfat
fat(hard)
(hard)
S/D
K
BAL
BAL 80% 40%
0
K
Pilchards/
Pilchards/tomato
tomatosauce
sauce
M
Fish
Fish
C
BAL
Food
Food
Quantity
Quantity
55962_NOS_Healthy Living 8ppDL
2%
3%
4%
5%
K
C
M
Y
BAL 80% 40%
0
K
C
M
C+M
K
C
M
Y
7.9
7.9
BAL
Fats
Fats
Margarine
Margarine
Pizza
Pizzacheese
cheese&&tomato
tomato
5%
177
177
0%
3½oz/100g
3½oz/100g
Checkerboard Patterns
88
1%
Tinned
Tinnedsardines
sardinesinintomato
tomatosauce
sauce
99%
14
14
Kodak Plate Control Strip v4.0.1
Tinned
Tinnedpilchards
pilchardsinintomato
tomatosauce
sauce
4x4
680
680
Camerton,
Camerton,Bath
BathBA2
BA20PJ
0PJ
3x3
7.1
7.1
2x2
Grilled
Grilledsalmon
salmon
10%
www.nos.org.uk
www.nos.org.uk
Interpreter: Kodak Prinergy Normalizer
Fish
Fish
30%
0845
0845130
1303076
3076(General
(GeneralEnquiries)
Enquiries)
Micrograms
Microgramsof
ofVitamin
VitaminDDavailable
availableinin100g
100g
16.1
16.1
Fruit
Fruit
40%
0845
0845450
4500230
0230or
or01761
01761472
472721
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(Helpline)
Grilled
Grilledherring
herring
Cereal
Cerealproducts*
products*
IfIfyou
youwould
wouldlike
likemore
moreinformation,
information,
please
pleaseget
getin
intouch:
touch:
60%
Custard
Custardfrom
frompowder
powder
Rice
Ricepudding
pudding
Healthy
Healthy Living
Living
for
for Strong
Strong Bones
Bones
1x1
Pulses,
Pulses,beans
beans&&seeds
seeds
Cheese
CheeseCheddar
Cheddar
Cheese
Cheeselow
lowfat
fat(hard)
(hard)
Y
BAL 80% 40%
0
K
C
M
C+Y
K
C
K
C
M
M+Y
K
C
Sardines
Sardinesininoil
oil
The
TheNational
NationalOsteoporosis
Osteoporosis
Society
Societyhas
hasaawide
widerange
rangeofof
detailed
detailedpublications
publicationsincluding
including
our
ourcomprehensive
comprehensivebooklet
booklet
All
Allabout
aboutosteoporosis.
osteoporosis.Please
Please
get
getinintouch
touchififyou
youwould
wouldlike
like
totoreceive
receivemore
moreinformation
information
or
ortotospeak
speaktotoone
oneofofthe
the
Helpline
Helplineteam:
team:
Parallel Lines
118
118
250
250
< Reference Screening
212 lpi, uncalibrated
100ml
100ml
3½oz/100g
3½oz/100g
100%
Milk
Milkwhole
whole
Pilchards/
Pilchards/tomato
tomatosauce
sauce
95%
120
120
90%
100ml
100ml
80%
Milk
Milksemi
semiskimmed
skimmed
BAL
Fish
Fish
Want
Want to
to know
know more?
more?
70%
122
122
1 Pix 2 Pix 1 Pix 2 Pix
100ml
100ml
2%
mg
mg
< Requested Screening
Calibrated and screened
per job settings
Milk
Milkskimmed
skimmed
Dairy
Dairyproducts
products
98%
Quantity
Quantity
mg
mg
Resolution: 2400 dpi
Screen: 200 lpi
Pixel Size: 10.6 µm
© 2006 Kodak
BAL 80% 40%
Y
Food
Food
Quantity
Quantity
Y
M
Food
Food
Which
Whichfoods
foodsare
arecalcium
calciumrich?
rich?
2400-200I-H
633-00651A
0
K
C
M
Y
BAL
S/D
K
M
C
Quiche
Quichecheese
cheese&&egg
egg
Camerton,
Camerton,Bath
BathBA2
BA20PJ
0PJ
Fats
Fats
Margarine
Margarine
K
Y
BAL 80% 40%
0
M
Y
BAL
S/D
C+M
M
Y
7.1
7.1
287
287
IfIfyou
youwould
wouldlike
likemore
moreinformation,
information,
please
pleaseget
getin
intouch:
touch:
Fish
Fish
16.1
16.1
3½oz/100g
3½oz/100g
Healthy
Healthy Living
Living
for
for Strong
Strong Bones
Bones
0845
0845130
1303076
3076(General
(GeneralEnquiries)
Enquiries)
Grilled
Grilledsalmon
salmon
Omelette
Omelettecheese
cheese
The
TheNational
NationalOsteoporosis
Osteoporosis
Society
Societyhas
hasaawide
widerange
rangeofof
detailed
detailedpublications
publicationsincluding
including
our
ourcomprehensive
comprehensivebooklet
booklet
All
Allabout
aboutosteoporosis.
osteoporosis.Please
Please
get
getinintouch
touchififyou
youwould
wouldlike
like
totoreceive
receivemore
moreinformation
information
or
ortotospeak
speaktotoone
oneofofthe
the
Helpline
Helplineteam:
team:
Micrograms
Microgramsof
ofVitamin
VitaminDDavailable
availableinin100g
100g
Grilled
Grilledherring
herring
Convenience
Conveniencefoods
foods
Want
Want to
to know
know more?
more?
0845
0845450
4500230
0230or
or01761
01761472
472721
721(Helpline)
(Helpline)
C
Pulses,
Pulses,beans
beans&&seeds
seeds
Cheese
Cheeselow
lowfat
fat(hard)
(hard)
Cheese
CheeseEdam
Edam
K
BAL 80% 40%
0
M
Y
BAL
S/D
C+Y
Vegetables
Vegetables
2%
3%
4%
5%
Milk
Milkskimmed
skimmed
K
mg
mg
C
Quantity
Quantity
mg
mg
K
Food
Food
Quantity
Quantity
Dairy
Dairyproducts
products
Y
BAL
S/D
M+Y
K
C
M
Y
BAL
004A-B7E0004A-B91C004A-BA58004A-BB94
Y
BAL
Healthy Living_3up SWork
SIG
1
Back
12-07-03
11:03:54
Black
Yellow
Magenta
Cyan
S/D
55962_NOS_Healthy Living 8ppDL
C+M
K
C
550mg
550mg
550mg
11-18
11-18
11-18years
years
yearsboys/girls
boys/girls
boys/girls
1000/800mg
1000/800mg
1000/800mg
Adults
Adults
Adults(19+)
(19+)
(19+)years
years
years
700mg
700mg
700mg
Pregnant
Pregnant
Pregnantwomen
women
women
700mg
700mg
700mg
Breast
Breast
Breastfeeding
feeding
feedingwomen
women
women
700mg
700mg
700mg+++550mg
550mg
550mg
•
•
•
Y
BAL
S/D
M+Y
Vitamin
VitaminDD
D
Vitamin
M
There
recommended
intake
(RNI) of
of vitamin
vitaminDD
Thereisisaadaily
dailyrecommended
recommendedintake
intake(RNI)
forthese
thesegroups,
groups,including
includingthose
thoseover
over65
for
including
those
over
65 years,
years,of
of10
10
micrograms(mcg)
(mcg)or
or400
400international
internationalunits
micrograms
or
400
international
units (IU).
(IU).Infants
Infants
under66months
monthsrequire
require8.5
8.5micrograms
microgramsdaily;
under
require
8.5
micrograms
daily; children
children
aged66months
monthsto
to33years
yearsrequire
require777micrograms
aged
years
require
microgramsdaily.
daily.
Remember,it’s
it’simportant
importantto
tostay
stayactive
activeand
andfind
findexercise
exercise
Remember,
Remember,
it’s
important
to
stay
active
and
find
exercise
enjoy.Broken
Brokenhips
hipsoccur
occurinininolder
olderpeople
people
you
youenjoy.
enjoy.
Broken
hips
occur
older
people
theyare
arefrail
frailand
andmore
morelikely
likelyto
tofall.
fall.
when
whenthey
they
are
frail
and
more
likely
to
fall.
Exerciseslike
likeswimming,
swimming,gardening,
gardening,
Exercises
Exercises
like
swimming,
gardening,
andTai
TaiChi
Chimay
mayhelp
helpto
tomaintain
maintain
golf
golfand
and
Tai
Chi
may
help
to
maintain
musclestrength,
strength,balance
balanceand
and
muscle
muscle
strength,
balance
and
co-ordination
co-ordination
and
reduce
your
co-ordinationand
andreduce
reduceyour
your
risk
riskof
of
falling.
See
our
booklet
offalling.
falling.See
Seeour
ourbooklet
booklet
Exercise
Exercise
and
osteoporosis
for
Exerciseand
andosteoporosis
osteoporosisfor
for
specific
specific
exercises.
specificexercises.
exercises.
C
Those
Thosepeople
people
peopletaking
taking
takingosteoporosis
osteoporosis
osteoporosisdrug
drug
drugtreatments
treatments
treatmentsmight
might
Those
benefit
benefitfrom
from
fromaaadaily
daily
dailycalcium
calcium
calciumintake
intake
intakeof
of
ofaround
around
around1000mg
1000mg
1000mgaaday.
day.
benefit
code
exposure
codereduces
reducessun
sunexposure
exposure
Those
who
always
wear
sun
block
when outdoors
outdoors
alwayswear
wearsun
sunblock
blockwhen
•• Those whoalways
breastfeeding
women
Pregnantor
orbreastfeeding
breastfeedingwomen
women
•• Pregnant
anti-epileptic
drugs,
have severe
severekidney
kidneyor
Thosetaking
takinganti-epileptic
anti-epilepticdrugs,
drugs,have
or
•• Those
liver
condition
that
reduces
foodabsorption
absorption
liverdisease
diseaseor
oraacondition
conditionthat
thatreduces
reducesfood
K
7-10
7-10
7-10years
years
years
especially
frail,
older
people
Thehousebound
houseboundespecially
especiallyfrail,
frail,older
olderpeople
•• The
poor
diet
Thosewho
whohave
haveaaapoor
poordiet
diet
•• Those
children,
especially
their dress
dress
Asianwomen
womenand
andchildren,
children,especially
especiallyifif their
•• Asian
C
450mg
450mg
450mg
K
4-6
4-6
4-6years
years
years
C+Y
350mg
350mg
350mg
S/D
1-3
1-3
1-3years
years
years
BAL
People
need
People who
who might
might need
need aa
vitamin
supplement
include:
vitamin D
D supplement
supplement include:
include:
Y
525mg
525mg
525mg
M
0-12
0-12
0-12months
months
months
(non
breast
(non
(nonbreast
breastfed
fed
fedonly)
only)
only)
Anotherway
wayyour
yourskeleton
skeletoncan
cangrow
growstronger
strongerisisisifififyou
you
Another
Another
way
your
skeleton
can
grow
stronger
you
do
regular
weight-bearing
exercise.
This
is
any
kind
do
doregular
regularweight-bearing
weight-bearingexercise.
exercise.This
Thisisisany
anykind
kindof
ofof
physicalactivity
activitywhere
whereyou
youare
aresupporting
supportingthe
theweight
weightof
physical
physical
activity
where
you
are
supporting
the
weight
ofof
yourown
ownbody,
body,for
forexample
examplejogging,
jogging,aerobics,
aerobics,tennis,
tennis,
your
your
own
body,
for
example
jogging,
aerobics,
tennis,
dancingand
andbrisk
briskwalking.
walking.IfIfIfyou
youhave
haveosteoporosis
osteoporosisand
and
dancing
dancing
and
brisk
walking.
you
have
osteoporosis
and
are
at
high
risk
of
breaking
bones,
you
may
need
to
be
are at high
highrisk
riskof
ofbreaking
breakingbones,
bones,you
youmay
mayneed
needto
tobe
be
carefulof
ofvigorous,
vigorous,high
highimpact
impactexercise
exerciseand
andforward
forward
careful
careful
of
vigorous,
high
impact
exercise
and
forward
bending(touching
(touchingyour
yourtoes).
toes).
bending
bending
(touching
your
toes).
C
0
K
C
M
Y
BAL
S/D
(Dept
(Dept
Health
(2009)
Chief
Medical
Officer
(2011)
recommendations).
(Deptofof
ofHealth
Health(2009)
(2009)&&&Chief
ChiefMedical
MedicalOfficer
Officer(2011)
(2011)recommendations).
recommendations).
BAL 80% 40%
Children
Children
60
minutes
of
moderate-intensity
Children---60
60minutes
minutesof
ofmoderate-intensity
moderate-intensity
physical
physical
activity
daily.
Adults
30
minutes
of
physicalactivity
activitydaily.
daily.Adults
Adults---30
30minutes
minutesof
of
moderate-intensity
moderate-intensity
physical
activity
at
least
five
moderate-intensityphysical
physicalactivity
activityat
atleast
leastfive
five
days
days
a
a
week.
week.
Also
Also
physical
physical
activity
activity
to
to
improve
improve
days a week. Also physical activity to improve
muscle
muscle
strength
on
at
least
two
days
week.
musclestrength
strengthon
onat
atleast
leasttwo
twodays
daysaaaweek.
week.
Older
Older
Adults
(over
the
age
of
65)
incorporate
physical
OlderAdults
Adults(over
(overthe
theage
ageof
of65)
65)---incorporate
incorporatephysical
physical
activity
activity
to
to
improve
improve
balance
balance
and
and
co-ordination
co-ordination
on
on
at
at
least
activity to improve balance and co-ordination on atleast
least
two
two
days
days
a
a
week.
week.
Avoid
Avoid
sitting
sitting
for
for
extended
extended
periods.
periods.
two days a week. Avoid sitting for extended periods.
Y
K
2%
3%
4%
5%
K
C
Stop
Stopsmoking
smoking--itithas
hasaaaharmful
harmful
has
harmful
effecton
onbone.
bone.It’s
It’sanother
anothergood
good
effect
another
good
reasonto
totry
tryto
togive
giveup.
up.Reduce
Reduce
reason
up.
Reduce
an
anexcessive
excessivealcohol
alcoholintake
intakeas
asititit
an
excessive
alcohol
intake
as
increases
increases
the
the
risk
risk
of
of
osteoporosis
osteoporosis
increases the risk of osteoporosis
and
andfractures.
fractures.The
Thecurrent
currentdaily
daily
and
fractures.
The
current
daily
recommended
recommended
upper
upper
limit,
limit,
as
as
recommended upper limit, as
suggested
suggested
by
by
the
the
Food
Food
Standards
Standards
suggested by the Food Standards
Agency,
Agency,is
twoto
tothree
threeunits
unitsfor
for
Agency,
isistwo
two
to
three
units
for
women
womenand
andthree
threeto
tofour
fourunits
units
women
and
three
to
four
units
for
for
men.
men.
A
A
unit
unit
equals
equals
one
one
small
for men. A unit equals one small
small
glass
glass
(125ml)
(125ml)
of
of
wine
wine
or
or
half
half
pint
glass (125ml) of wine or half aaapint
pint
(300ml)
(300ml)
of
of
beer
beer
or
or
cider.
cider.
(300ml) of beer or cider.
Exercise
Exercise
Exercise
recommendations
recommendations
recommendations
M
Other lifestyle
lifestyle factors
factors
Other
factors
C
You
Youneed
need
needvitamin
vitamin
vitaminDDDto
to
tohelp
help
helpyour
your
yourbody
body
bodyabsorb
absorb
absorbcalcium.
calcium.
calcium.
You
Adequate
Adequate
vitamin
vitamin
D
D
will
will
also
also
keep
keep
muscles
muscles
strong
strong
and
and
Adequate vitamin D will also keep muscles strong and
help
help
prevent
prevent
falls
falls
in
in
older
older
people.
people.
For
For
most
most
people
people
vitamin
vitamin
help prevent falls in older people. For most people vitamin
needs
needsare
are
aremet
met
metby
by
bythe
the
theaction
action
actionof
of
ofsunlight
sunlight
sunlighton
on
onthe
the
theskin,
skin,
skin,which
which
DDDneeds
your
yourbody
body
bodyuses
uses
usesduring
during
duringthe
the
thesummer
summer
summermonths
months
monthsto
to
tomanufacture
manufacture
manufacture
your
the
thevital
vital
vitalvitamin
vitamin
vitamininininyour
your
yourskin.
skin.
skin.You
You
Youshould
should
shouldtry
try
tryto
to
toget
get
getten
ten
ten
the
minutes
minutes
of
of
sun
sun
exposure
exposure
to
to
your
your
bare
bare
skin,
skin,
once
once
or
or
twice
twice
minutes of sun exposure to your bare skin, once or twice
day,
day,without
without
withoutsunscreen
sunscreen
sunscreenand
and
andtaking
taking
takingcare
care
carenot
not
notto
to
toburn.
burn.
burn.
aaaday,
Get
Get
outside
outside
between
between
May
May
and
and
September
September
so
so
that
that
your
your
Get outside between May and September so that your
body
body
can
can
produce
produce
enough
enough
vitamin
vitamin
D
D
to
to
help
help
see
see
you
you
body can produce enough vitamin D to help see you
through
throughthe
the
thewinter
winter
wintermonths.
months.
months.Compared
Compared
Comparedwith
with
withhow
how
howmuch
much
much
through
you
youcan
can
canget
get
getfrom
from
fromsun,
sun,
sun,aaanormal
normal
normaldiet
diet
dietcontributes
contributes
contributes
you
relatively
relatively
little
little
vitamin
vitamin
D
D
(10%).
(10%).
There
There
no
norecommended
recommended
recommended
relatively little vitamin D (10%). There isisisno
dietary
dietary
intake
intake
of
of
vitamin
vitamin
D
D
for
for
adults
adults
under
under
65
65years
years
yearsand
and
and
dietary intake of vitamin D for adults under 65
older
older
children
children
except
except
for
for
the
the
groups
groups
listed
listed
opposite.
opposite.
older children except for the groups listed opposite.
K
Calcium
Calcium
isvital
vital
for
strong
strong
teeth
teeth
and
and
bones
bonesbecause
because
becauseititit
Calcium
isisvital
forfor
strong
teeth
and
bones
gives
gives
them
them
strength
strength
and
and
rigidity.
rigidity.
Our
Our
bodies
bodies
contain
contain
gives them strength and rigidity. Our bodies contain
about
about
1kg
1kg
of
of
this
this
important
important
mineral,
mineral,
99
99
per
per
cent
cent
of
about 1kg of this important mineral, 99 per cent ofof
which
which
isfound
found
our
our
bones.
bones.
Most
Most
people
people
should
shouldbe
be
be
which
isisfound
ininin
our
bones.
Most
people
should
able
able
to
to
get
get
enough
enough
calcium
calcium
through
through
healthy
healthy
eating,
eating,
able to get enough calcium through healthy eating,
without
without
the
the
need
need
for
for
additional
additional
supplements.
supplements.
without
the
need
for
additional
supplements.
Daily
Daily
DailyRNI
RNI
RNI
(Reference
(Reference
(ReferenceNutrient
Nutrient
NutrientIntake)
Intake)
Intake)
K
Calcium
Calcium
Calcium
Exerciseand
andstrong
strongbones
bones
Exercise
Exercise
and
strong
bones
Age
Age
Age
0
Whatever
Whatever
your
your
age
age
or
sex,
sex,
itisis
vital
vital
to
make
makesure
sure
surethat
that
that
Whatever
your
age
oror
sex,
it itis
vital
toto
make
what
what
you
you
eat
eat
today
today
will
will
help
help
to
keep
keep
your
your
skeleton
skeleton
what
you
eat
today
will
help
toto
keep
your
skeleton
strong
strong
for
the
the
future.
future.
Although
Although
getting
getting
enough
enoughcalcium
calcium
calcium
strong
forfor
the
future.
Although
getting
enough
is
is
important,
important,
a
a
healthy,
healthy,
balanced
balanced
diet
diet
is
is
essential
essential
is important, a healthy, balanced diet is essential
to
provide
provide
all
the
the
vitamins,
vitamins,
minerals
minerals
and
and
other
other
toto
provide
allall
the
vitamins,
minerals
and
other
nutrients
nutrients
that
that
your
your
bones
bones
need.
need.
Aim
Aim
to
eat
eatmeals
meals
mealsthat
that
that
nutrients
that
your
bones
need.
Aim
toto
eat
incorporate
incorporate
awide
wide
variety
variety
of
foods
foods
from
from
the
thefour
four
fourmain
main
main
incorporate
a awide
variety
ofof
foods
from
the
groups,
groups,
including
including
fruit
fruit
and
and
vegetables;
vegetables;
carbohydrates
carbohydrates
groups,
including
fruit
and
vegetables;
carbohydrates
like
like
bread,
bread,
potatoes,
potatoes,
pasta
pasta
and
and
cereals;
cereals;
milk
milkand
and
anddairy
dairy
dairy
like
bread,
potatoes,
pasta
and
cereals;
milk
products;
products;
and
and
protein
protein
such
such
as
meat,
meat,
fish,
fish,
eggs,
eggs,pulses,
pulses,
pulses,
products;
and
protein
such
asas
meat,
fish,
eggs,
nuts
nuts
and
and
seeds.
seeds.
Aim
Aim
for
for
ahealthy
healthy
body
body
weight
weighttoto
tohelp
help
help
nuts
and
seeds.
Aim
for
a ahealthy
body
weight
protect
protect
your
your
bones.
bones.
protect your bones.
BAL 80% 40%
Healthy
Healthy
balanced
balancedeating
eating
eating
Healthy
balanced
Exercise
Exercise
How
How
Howmuch
much
muchcalcium
calcium
calciumdo
do
doIIIneed?
need?
need?
Y
Osteoporosis
occurs
when
the
struts
which
Osteoporosis
Osteoporosis
occurs
occurs
when
when
the
the
struts
struts
which
whichmake
make
make
upup
the
mesh-like
structure
within
bones
become
upthe
themesh-like
mesh-likestructure
structurewithin
withinbones
bones
become
become
thin,
causing
them
toto
become
fragile
and
thin,
thin,
causing
causing
them
them
to
become
become
fragile
fragile
and
andbreak
break
break
easily,
often
following
a aminor
bump
oror
fall.
easily,
easily,
often
often
following
following
aminor
minor
bump
bump
or
fall.
fall.These
These
These
broken
bones
are
often
referred
to
as
‘fragility
broken
brokenbones
bonesare
areoften
oftenreferred
referredto
toas
as‘fragility
‘fragility
fractures’.
The
terms
‘fracture’
and
‘broken
fractures’.
fractures’.
The
The
terms
terms
‘fracture’
‘fracture’
and
and
‘broken
‘brokenbone’
bone’
bone’
mean
the
same
thing.
Although
fractures
mean
mean
the
the
same
same
thing.
thing.
Although
Although
fractures
fracturescan
can
canoccur
occur
occur
ininin
different
parts
ofof
the
body,
the
wrists,
hips
different
different
parts
parts
of
the
the
body,
body,
the
the
wrists,
wrists,
hips
hipsand
and
and
spine
are
most
commonly
affected.
ItItIt
isisisthese
spine
spine
are
are
most
most
commonly
commonly
affected.
affected.
these
these
broken
bones
oror
fractures
which
can
lead
broken
broken
bones
bones
or
fractures
fractures
which
which
can
can
lead
leadtoto
tothe
the
thepain
pain
pain
associated
with
osteoporosis.
Spinal
fractures
associated
associated
with
with
osteoporosis.
osteoporosis.
Spinal
Spinal
fractures
fracturescan
can
can
also
cause
loss
ofof
height
and
curvature
ofof
also
also
cause
cause
loss
loss
of
height
height
and
and
curvature
curvature
ofthe
the
thespine.
spine.
spine.
M
What
What
Whatisis
is
osteoporosis?
osteoporosis?
osteoporosis?
M
Y
12/01/2012 10:57
BAL 80% 40%
NOS-Healthy Living 8pp DL.indd 2
0
700mg
700mg
700mg
Pregnant
Pregnant
Pregnantwomen
women
women
700mg
700mg
700mg
Breast
Breast
Breastfeeding
feeding
feedingwomen
women
women
700mg
700mg
700mg+++550mg
550mg
550mg
•
•
•
C+Y
K
C
30%
40%
50%
60%
70%
Vitamin
VitaminDD
D
Vitamin
80%
Other lifestyle
lifestyle factors
factors
Other
factors
M
100%
Y
BAL
S/D
M+Y
< Requested Screening
Calibrated and screened
per job settings
< Reference Screening
212 lpi, uncalibrated
K
C
M
Y
1 Pix 2 Pix 1 Pix 2 Pix
Parallel Lines
Children
Children
60
minutes
of
moderate-intensity
Children---60
60minutes
minutesof
ofmoderate-intensity
moderate-intensity
physical
physical
activity
daily.
Adults
30
minutes
of
physicalactivity
activitydaily.
daily.Adults
Adults---30
30minutes
minutesof
of
moderate-intensity
moderate-intensity
physical
activity
at
least
five
moderate-intensityphysical
physicalactivity
activityat
atleast
leastfive
five
days
days
a
a
week.
week.
Also
Also
physical
physical
activity
activity
to
to
improve
improve
days a week. Also physical activity to improve
muscle
muscle
strength
on
at
least
two
days
week.
musclestrength
strengthon
onat
atleast
leasttwo
twodays
daysaaaweek.
week.
Older
Older
Adults
(over
the
age
of
65)
incorporate
physical
OlderAdults
Adults(over
(overthe
theage
ageof
of65)
65)---incorporate
incorporatephysical
physical
activity
activity
to
to
improve
improve
balance
balance
and
and
co-ordination
co-ordination
on
on
at
at
least
activity to improve balance and co-ordination on atleast
least
two
two
days
days
a
a
week.
week.
Avoid
Avoid
sitting
sitting
for
for
extended
extended
periods.
periods.
two days a week. Avoid sitting for extended periods.
C
95%
(Dept
(Dept
Health
(2009)
Chief
Medical
Officer
(2011)
recommendations).
(Deptofof
ofHealth
Health(2009)
(2009)&&&Chief
ChiefMedical
MedicalOfficer
Officer(2011)
(2011)recommendations).
recommendations).
BAL 80% 40%
0
Stop
Stopsmoking
smoking--itithas
hasaaaharmful
harmful
has
harmful
effecton
onbone.
bone.It’s
It’sanother
anothergood
good
effect
another
good
reasonto
totry
tryto
togive
giveup.
up.Reduce
Reduce
reason
up.
Reduce
an
anexcessive
excessivealcohol
alcoholintake
intakeas
asititit
an
excessive
alcohol
intake
as
increases
increases
the
the
risk
risk
of
of
osteoporosis
osteoporosis
increases the risk of osteoporosis
and
andfractures.
fractures.The
Thecurrent
currentdaily
daily
and
fractures.
The
current
daily
recommended
recommendedupper
upperlimit,
limit,as
as
recommended
upper
limit,
as
suggested
suggested
by
by
the
the
Food
Food
Standards
Standards
suggested by the Food Standards
Agency,
Agency,is
twoto
tothree
threeunits
unitsfor
for
Agency,
isistwo
two
to
three
units
for
women
womenand
andthree
threeto
tofour
fourunits
units
women
and
three
to
four
units
for
for
men.
men.
A
A
unit
unit
equals
equals
one
one
small
for men. A unit equals one small
small
glass
glass
(125ml)
(125ml)
of
of
wine
wine
or
or
half
half
pint
glass (125ml) of wine or half aaapint
pint
(300ml)
(300ml)
of
of
beer
beer
or
or
cider.
cider.
(300ml) of beer or cider.
Exercise
Exercise
Exercise
recommendations
recommendations
recommendations
K
90%
You
Youneed
need
needvitamin
vitamin
vitaminDDDto
to
tohelp
help
helpyour
your
yourbody
body
bodyabsorb
absorb
absorbcalcium.
calcium.
calcium.
You
Adequate
Adequatevitamin
vitamin
vitaminDDDwill
will
willalso
also
alsokeep
keep
keepmuscles
muscles
musclesstrong
strong
strongand
and
and
Adequate
help
help
prevent
prevent
falls
falls
in
in
older
older
people.
people.
For
For
most
most
people
people
vitamin
vitamin
help prevent falls in older people. For most people vitamin
needs
needsare
are
aremet
met
metby
by
bythe
the
theaction
action
actionof
of
ofsunlight
sunlight
sunlighton
on
onthe
the
theskin,
skin,
skin,which
which
DDDneeds
your
yourbody
body
bodyuses
uses
usesduring
during
duringthe
the
thesummer
summer
summermonths
months
monthsto
to
tomanufacture
manufacture
manufacture
your
the
thevital
vital
vitalvitamin
vitamin
vitamininininyour
your
yourskin.
skin.
skin.You
You
Youshould
should
shouldtry
try
tryto
to
toget
get
getten
ten
ten
the
minutes
minutes
of
of
sun
sun
exposure
exposure
to
to
your
your
bare
bare
skin,
skin,
once
once
or
or
twice
twice
minutes of sun exposure to your bare skin, once or twice
day,
day,without
without
withoutsunscreen
sunscreen
sunscreenand
and
andtaking
taking
takingcare
care
carenot
not
notto
to
toburn.
burn.
burn.
aaaday,
Get
Getoutside
outside
outsidebetween
between
betweenMay
May
Mayand
and
andSeptember
September
Septemberso
so
sothat
that
thatyour
your
your
Get
body
body
can
can
produce
produce
enough
enough
vitamin
vitamin
D
D
to
to
help
help
see
see
you
you
body can produce enough vitamin D to help see you
through
throughthe
the
thewinter
winter
wintermonths.
months.
months.Compared
Compared
Comparedwith
with
withhow
how
howmuch
much
much
through
you
youcan
can
canget
get
getfrom
from
fromsun,
sun,
sun,aaanormal
normal
normaldiet
diet
dietcontributes
contributes
contributes
you
relatively
relatively
little
little
vitamin
vitamin
D
D
(10%).
(10%).
There
There
no
norecommended
recommended
recommended
relatively little vitamin D (10%). There isisisno
dietary
dietary
intake
intake
of
of
vitamin
vitamin
D
D
for
for
adults
adults
under
under
65
65years
years
yearsand
and
and
dietary intake of vitamin D for adults under 65
older
older
children
children
except
except
for
for
the
the
groups
groups
listed
listed
opposite.
opposite.
older children except for the groups listed opposite.
K
C
M
12/01/2012 10:57
Y
NOS-Healthy Living 8pp DL.indd 2
BAL
M
Exerciseand
andstrong
strongbones
bones
Exercise
Exercise
and
strong
bones
700mg
700mg
700mg
Pregnant
Pregnant
Pregnantwomen
women
women
700mg
700mg
700mg
Breast
Breast
Breastfeeding
feeding
feedingwomen
women
women
700mg
700mg
700mg+++550mg
550mg
550mg
C
M
Y
K
C
K
Children
Children
60
minutes
of
moderate-intensity
Children---60
60minutes
minutesof
ofmoderate-intensity
moderate-intensity
physical
physical
activity
daily.
Adults
30
minutes
of
physicalactivity
activitydaily.
daily.Adults
Adults---30
30minutes
minutesof
of
moderate-intensity
moderate-intensity
physical
activity
at
least
five
moderate-intensityphysical
physicalactivity
activityat
atleast
leastfive
five
days
days
a
a
week.
week.
Also
Also
physical
physical
activity
activity
to
to
improve
improve
days a week. Also physical activity to improve
muscle
muscle
strength
on
at
least
two
days
week.
musclestrength
strengthon
onat
atleast
leasttwo
twodays
daysaaaweek.
week.
Older
Older
Adults
(over
the
age
of
65)
incorporate
physical
OlderAdults
Adults(over
(overthe
theage
ageof
of65)
65)---incorporate
incorporatephysical
physical
activity
activity
to
improve
balance
and
co-ordination
on
atatleast
least
activityto
toimprove
improvebalance
balanceand
andco-ordination
co-ordinationon
onat
least
two
two
days
days
a
a
week.
week.
Avoid
Avoid
sitting
sitting
for
for
extended
extended
periods.
periods.
two days a week. Avoid sitting for extended periods.
C+Y
C
(Dept
(Dept
Health
(2009)
Chief
Medical
Officer
(2011)
recommendations).
(Deptofof
ofHealth
Health(2009)
(2009)&&&Chief
ChiefMedical
MedicalOfficer
Officer(2011)
(2011)recommendations).
recommendations).
M
Y
BAL
S/D
Stop
Stopsmoking
smoking--itithas
hasaaaharmful
harmful
has
harmful
effect
effecton
onbone.
bone.It’s
It’sanother
another
good
another good
good
reasonto
totry
tryto
togive
giveup.
up.Reduce
Reduce
reason
up.
Reduce
an
anexcessive
excessivealcohol
alcoholintake
intakeas
asititit
an
excessive
alcohol
intake
as
increases
increases
the
the
risk
risk
of
of
osteoporosis
osteoporosis
increases the risk of osteoporosis
and
andfractures.
fractures.The
Thecurrent
currentdaily
daily
and
fractures.
The
current
daily
recommended
recommendedupper
upperlimit,
limit,as
as
recommended
upper
limit,
as
suggested
suggested
by
by
the
the
Food
Food
Standards
Standards
suggested by the Food Standards
Agency,
Agency,is
twoto
tothree
threeunits
unitsfor
for
Agency,
isistwo
two
to
three
units
for
women
women
and
and
three
three
to
to
four
four
units
units
women and three to four units
for
formen.
men.A
unitequals
equalsone
onesmall
small
for
men.
AAunit
unit
equals
one
small
glass
glass
(125ml)
(125ml)
of
of
wine
wine
or
or
half
half
pint
glass (125ml) of wine or half aaapint
pint
(300ml)
(300ml)
of
of
beer
beer
or
or
cider.
cider.
(300ml) of beer or cider.
Exercise
Exercise
Exercise
recommendations
recommendations
recommendations
S/D
Other lifestyle
lifestyle factors
factors
Other
factors
BAL
You
Youneed
need
needvitamin
vitamin
vitaminDDDto
to
tohelp
help
helpyour
your
yourbody
body
bodyabsorb
absorb
absorbcalcium.
calcium.
calcium.
You
Adequate
Adequatevitamin
vitamin
vitaminDDDwill
will
willalso
also
alsokeep
keep
keepmuscles
muscles
musclesstrong
strong
strongand
and
and
Adequate
help
help
prevent
prevent
falls
falls
in
in
older
older
people.
people.
For
For
most
most
people
people
vitamin
vitamin
help prevent falls in older people. For most people vitamin
D
D
needs
needs
are
are
met
met
by
by
the
the
action
action
of
of
sunlight
sunlight
on
on
the
the
skin,
skin,
which
D needs are met by the action of sunlight on the skin, which
your
yourbody
body
bodyuses
uses
usesduring
during
duringthe
the
thesummer
summer
summermonths
months
monthsto
to
tomanufacture
manufacture
manufacture
your
the
thevital
vital
vitalvitamin
vitamin
vitamininininyour
your
yourskin.
skin.
skin.You
You
Youshould
should
shouldtry
try
tryto
to
toget
get
getten
ten
ten
the
minutes
minutes
of
of
sun
sun
exposure
exposure
to
to
your
your
bare
bare
skin,
skin,
once
once
or
or
twice
twice
minutes of sun exposure to your bare skin, once or twice
a
a
day,
day,
without
without
sunscreen
sunscreen
and
and
taking
taking
care
care
not
not
to
to
burn.
burn.
a day, without sunscreen and taking care not to burn.
Get
Getoutside
outside
outsidebetween
between
betweenMay
May
Mayand
and
andSeptember
September
Septemberso
so
sothat
that
thatyour
your
your
Get
body
body
can
can
produce
produce
enough
enough
vitamin
vitamin
D
D
to
to
help
help
see
see
you
you
body can produce enough vitamin D to help see you
through
throughthe
the
thewinter
winter
wintermonths.
months.
months.Compared
Compared
Comparedwith
with
withhow
how
howmuch
much
much
through
you
you
can
can
get
get
from
from
sun,
sun,
a
a
normal
normal
diet
diet
contributes
contributes
you can get from sun, a normal diet contributes
relatively
relativelylittle
little
littlevitamin
vitamin
vitaminDDD(10%).
(10%).
(10%).There
There
Thereisisisno
no
norecommended
recommended
recommended
relatively
dietary
dietary
intake
intake
of
of
vitamin
vitamin
D
D
for
for
adults
adults
under
under
65
65years
years
yearsand
and
and
dietary intake of vitamin D for adults under 65
older
older
children
children
except
except
for
for
the
the
groups
groups
listed
listed
opposite.
opposite.
older children except for the groups listed opposite.
K
Vitamin
VitaminDD
D
Vitamin
0
Those
Thosepeople
people
peopletaking
taking
takingosteoporosis
osteoporosis
osteoporosisdrug
drug
drugtreatments
treatments
treatmentsmight
might
might
Those
benefit
benefitfrom
from
fromaaadaily
daily
dailycalcium
calcium
calciumintake
intake
intakeof
of
ofaround
around
around1000mg
1000mg
1000mgaaday.
day.
benefit
There
recommended
intake
(RNI) of
of vitamin
vitaminDD
Thereisisaadaily
dailyrecommended
recommendedintake
intake(RNI)
forthese
thesegroups,
groups,including
includingthose
thoseover
over65
for
including
those
over
65 years,
years,of
of10
10
micrograms(mcg)
(mcg)or
or400
400international
internationalunits
micrograms
or
400
international
units (IU).
(IU).Infants
Infants
under66months
monthsrequire
require8.5
8.5micrograms
microgramsdaily;
under
require
8.5
micrograms
daily; children
children
aged66months
monthsto
to33years
yearsrequire
require777micrograms
aged
years
require
microgramsdaily.
daily.
Remember,it’s
it’simportant
importantto
tostay
stayactive
activeand
andfind
findexercise
exercise
Remember,
Remember,
it’s
important
to
stay
active
and
find
exercise
enjoy.Broken
Brokenhips
hipsoccur
occurinininolder
olderpeople
people
you
youenjoy.
enjoy.
Broken
hips
occur
older
people
theyare
arefrail
frailand
andmore
morelikely
likelyto
tofall.
fall.
when
whenthey
they
are
frail
and
more
likely
to
fall.
Exerciseslike
likeswimming,
swimming,gardening,
gardening,
Exercises
Exercises
like
swimming,
gardening,
andTai
TaiChi
Chimay
mayhelp
helpto
tomaintain
maintain
golf
golfand
and
Tai
Chi
may
help
to
maintain
musclestrength,
strength,balance
balanceand
and
muscle
muscle
strength,
balance
and
co-ordination
co-ordination
and
reduce
your
co-ordinationand
andreduce
reduceyour
your
risk
riskof
of
falling.
See
our
booklet
offalling.
falling.See
Seeour
ourbooklet
booklet
Exercise
Exercise
and
osteoporosis
for
Exerciseand
andosteoporosis
osteoporosisfor
for
specific
specific
exercises.
specificexercises.
exercises.
BAL 80% 40%
Adults
Adults
Adults(19+)
(19+)
(19+)years
years
years
•
•
•
Y
1000/800mg
1000/800mg
1000/800mg
M
11-18
11-18
11-18years
years
yearsboys/girls
boys/girls
boys/girls
code
exposure
codereduces
reduces sun
sunexposure
exposure
Those
always
wear
sun
block
when outdoors
outdoors
Those
who
who
always
always
wear
wearsun
sunblock
blockwhen
••
breastfeeding
women
Pregnantor
orbreastfeeding
breastfeedingwomen
women
•• Pregnant
anti-epileptic
drugs,
have severe
severekidney
kidneyor
Thosetaking
takinganti-epileptic
anti-epilepticdrugs,
drugs,have
or
•• Those
liver
condition
that
reduces
foodabsorption
absorption
liverdisease
diseaseor
oraacondition
conditionthat
thatreduces
reducesfood
C
550mg
550mg
550mg
K
7-10
7-10
7-10years
years
years
especially
frail,
older
people
Thehousebound
houseboundespecially
especiallyfrail,
frail,older
olderpeople
•• The
poor
diet
Thosewho
whohave
haveaaapoor
poordiet
diet
•• Those
Asian
women
and
children,
especially
their dress
dress
children,especially
especiallyifif their
•• Asian women andchildren,
C+M
450mg
450mg
450mg
S/D
4-6
4-6
4-6years
years
years
BAL
350mg
350mg
350mg
Y
1-3
1-3
1-3years
years
years
M
People
need
People who
who might
might need
need aa
vitamin
D
supplement
include:
vitamin D supplement
supplement include:
include:
C
525mg
525mg
525mg
K
0-12
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(non
breast
(non
(nonbreast
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only)
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Anotherway
wayyour
yourskeleton
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Another
Another
way
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you
do
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exercise.
This
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do
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exercise.This
Thisisisany
anykind
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activity
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physical
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whereyou
youare
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theweight
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ofof
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your
your
own
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jogging,
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andbrisk
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youhave
haveosteoporosis
osteoporosisand
and
dancing
dancing
and
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walking.
you
have
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and
are
at
high
risk
of
breaking
bones,
you
may
need
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highrisk
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ofbreaking
breakingbones,
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youmay
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toes).
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0
Daily
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(Reference
(Reference
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BAL 80% 40%
Age
Age
Age
Y
Calcium
Calcium
isvital
vital
for
strong
strong
teeth
teeth
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and
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bonesbecause
because
becauseititit
Calcium
isisvital
forfor
strong
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and
bones
gives
gives
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them
strength
strength
and
and
rigidity.
rigidity.
Our
Our
bodies
bodies
contain
contain
gives them strength and rigidity. Our bodies contain
about
about
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1kg
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of
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important
mineral,
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99
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per
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cent
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bones.
Most
Most
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people
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be
which is found in our bones. Most people should be
able
able
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get
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healthy
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able
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through
healthy
without
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need
need
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additional
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supplements.
without the need for additional supplements.
C
Calcium
Calcium
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K
Whatever
Whatever
your
your
age
age
or
sex,
sex,
itisis
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Whatever
your
age
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sex,
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what
what
you
you
eat
eat
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today
will
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help
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your
your
skeleton
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what
you
eat
today
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your
skeleton
strong
strong
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the
the
future.
future.
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Although
getting
getting
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enoughcalcium
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strong
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the
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getting
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important,
ahealthy,
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balanced
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diet
essential
essential
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isisis
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provide
all
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the
vitamins,
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minerals
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carbohydrates
groups,
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and
vegetables;
carbohydrates
like
like
bread,
bread,
potatoes,
potatoes,
pasta
pasta
and
and
cereals;
cereals;
milk
milkand
and
anddairy
dairy
dairy
like bread, potatoes, pasta and cereals; milk
products;
products;
and
and
protein
protein
such
such
as
meat,
meat,
fish,
fish,
eggs,
eggs,pulses,
pulses,
pulses,
products;
and
protein
such
asas
meat,
fish,
eggs,
nuts
nuts
and
and
seeds.
seeds.
Aim
Aim
for
for
ahealthy
healthy
body
body
weight
weighttoto
tohelp
help
help
nuts
and
seeds.
Aim
for
a ahealthy
body
weight
protect
protect
your
your
bones.
bones.
protect your bones.
K
Healthy
Healthy
balanced
balancedeating
eating
eating
Healthy
balanced
Exercise
Exercise
How
How
Howmuch
much
muchcalcium
calcium
calciumdo
do
doIIIneed?
need?
need?
2%
3%
4%
5%
Osteoporosis
occurs
when
the
struts
which
Osteoporosis
Osteoporosis
occurs
occurs
when
when
the
the
struts
struts
which
whichmake
make
make
upup
the
mesh-like
structure
within
bones
become
upthe
themesh-like
mesh-likestructure
structurewithin
withinbones
bonesbecome
become
thin,
causing
them
toto
become
fragile
and
thin,
thin,
causing
causing
them
them
to
become
become
fragile
fragile
and
andbreak
break
break
easily,
often
following
a aminor
bump
oror
fall.
easily,
easily,
often
often
following
following
aminor
minor
bump
bump
or
fall.
fall.These
These
These
broken
bones
are
often
referred
toto
as
‘fragility
broken
broken
bones
bones
are
are
often
often
referred
referred
to
as
as
‘fragility
‘fragility
fractures’.
The
terms
‘fracture’
and
‘broken
fractures’.
fractures’.
The
The
terms
terms
‘fracture’
‘fracture’
and
and
‘broken
‘brokenbone’
bone’
bone’
mean
the
same
thing.
Although
fractures
mean
mean
the
the
same
same
thing.
thing.
Although
Although
fractures
fracturescan
can
canoccur
occur
occur
ininin
different
parts
ofof
the
body,
the
wrists,
hips
different
different
parts
parts
of
the
the
body,
body,
the
the
wrists,
wrists,
hips
hipsand
and
and
spine
are
most
commonly
affected.
ItItIt
isisisthese
spine
spine
are
are
most
most
commonly
commonly
affected.
affected.
these
these
broken
bones
or
fractures
which
can
lead
broken
brokenbones
bonesor
orfractures
fractureswhich
whichcan
canlead
leadtoto
tothe
the
thepain
pain
pain
associated
with
osteoporosis.
Spinal
fractures
associated
associated
with
with
osteoporosis.
osteoporosis.
Spinal
Spinal
fractures
fracturescan
can
can
also
cause
loss
ofof
height
and
curvature
ofof
also
also
cause
cause
loss
loss
of
height
height
and
and
curvature
curvature
ofthe
the
thespine.
spine.
spine.
S/D
What
What
Whatisis
is
osteoporosis?
osteoporosis?
osteoporosis?
M+Y
K
12/01/2012 10:57
C
NOS-Healthy Living 8pp DL.indd 2
M
Y
BAL
004A-BCD0004A-BE0C004A-BF48004A-C084
20%
There
recommended
intake
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of vitamin
vitaminDD
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forthese
thesegroups,
groups,including
includingthose
thoseover
over65
for
including
those
over
65 years,
years,of
of10
10
micrograms(mcg)
(mcg)or
or400
400international
internationalunits
micrograms
or
400
international
units (IU).
(IU).Infants
Infants
under66months
monthsrequire
require8.5
8.5micrograms
microgramsdaily;
under
require
8.5
micrograms
daily; children
children
aged66months
monthsto
to33years
yearsrequire
require777micrograms
aged
years
require
microgramsdaily.
daily.
Remember,it’s
it’simportant
importantto
tostay
stayactive
activeand
andfind
findexercise
exercise
Remember,
Remember,
it’s
important
to
stay
active
and
find
exercise
enjoy.Broken
Brokenhips
hipsoccur
occurinininolder
olderpeople
people
you
youenjoy.
enjoy.
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hips
occur
older
people
theyare
arefrail
frailand
andmore
morelikely
likelyto
tofall.
fall.
when
whenthey
they
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frail
and
more
likely
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fall.
Exerciseslike
likeswimming,
swimming,gardening,
gardening,
Exercises
Exercises
like
swimming,
gardening,
andTai
TaiChi
Chimay
mayhelp
helpto
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maintain
golf
golfand
and
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Chi
may
help
to
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strength,balance
balanceand
and
muscle
muscle
strength,
balance
and
co-ordination
co-ordination
and
reduce
your
co-ordinationand
andreduce
reduceyour
your
risk
riskof
of
falling.
falling.
See
See
our
our
booklet
booklet
of falling. See our booklet
Exercise
Exercise
and
osteoporosis
for
Exerciseand
andosteoporosis
osteoporosisfor
for
specific
specific
exercises.
specificexercises.
exercises.
S/D
Adults
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outdoors
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•• Those whoalways
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women
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orbreastfeeding
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women
•• Pregnant
anti-epileptic
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severekidney
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liver
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oraacondition
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BAL
1000/800mg
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Y
11-18
11-18
11-18years
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boys/girls
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M
550mg
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C
7-10
7-10
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especially
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K
450mg
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BAL 80% 40%
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Y
1-3
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M
People
need
People who
who might
might need
need aa
vitamin
D
supplement
include:
vitamin D supplement
supplement include:
include:
C
525mg
525mg
525mg
K
0-12
0-12
0-12months
months
months
(non
breast
(non
(nonbreast
breastfed
fed
fedonly)
only)
only)
Anotherway
wayyour
yourskeleton
skeletoncan
cangrow
growstronger
strongerisisisifififyou
you
Another
Another
way
your
skeleton
can
grow
stronger
you
do
regular
weight-bearing
exercise.
This
is
any
kind
do
doregular
regularweight-bearing
weight-bearingexercise.
exercise.This
Thisisisany
anykind
kindof
ofof
physical
activity
where
you
are
supporting
the
weight
physical
physicalactivity
activitywhere
whereyou
youare
aresupporting
supportingthe
theweight
weightof
ofof
yourown
ownbody,
body,for
forexample
examplejogging,
jogging,aerobics,
aerobics,tennis,
tennis,
your
your
own
body,
for
example
jogging,
aerobics,
tennis,
dancingand
andbrisk
briskwalking.
walking.IfIfIfyou
youhave
haveosteoporosis
osteoporosisand
and
dancing
dancing
and
brisk
walking.
you
have
osteoporosis
and
are
at
high
risk
of
breaking
bones,
you
may
need
to
be
are at high
highrisk
riskof
ofbreaking
breakingbones,
bones,you
youmay
mayneed
needto
tobe
be
carefulof
ofvigorous,
vigorous,high
highimpact
impactexercise
exerciseand
andforward
forward
careful
careful
of
vigorous,
high
impact
exercise
and
forward
bending(touching
(touchingyour
yourtoes).
toes).
bending
bending
(touching
your
toes).
C+M
4x4
10%
Daily
Daily
DailyRNI
RNI
RNI
(Reference
(Reference
(ReferenceNutrient
Nutrient
NutrientIntake)
Intake)
Intake)
S/D
3x3
5%
Calcium
Calcium
isvital
vital
for
strong
strong
teeth
teeth
and
and
bones
bonesbecause
because
becauseititit
Calcium
isisvital
forfor
strong
teeth
and
bones
gives
gives
them
them
strength
strength
and
and
rigidity.
rigidity.
Our
Our
bodies
bodies
contain
contain
gives them strength and rigidity. Our bodies contain
about
about
1kg
1kg
of
of
this
this
important
important
mineral,
mineral,
99
99
per
per
cent
cent
of
about 1kg of this important mineral, 99 per cent ofof
which
which
isfound
found
our
our
bones.
bones.
Most
Most
people
people
should
shouldbe
be
be
which
isisfound
ininin
our
bones.
Most
people
should
able
able
to
to
get
get
enough
enough
calcium
calcium
through
through
healthy
healthy
eating,
eating,
able to get enough calcium through healthy eating,
without
without
the
the
need
need
for
for
additional
additional
supplements.
supplements.
without
the
need
for
additional
supplements.
BAL
2x2
0%
2400-200I-H
633-00651A
Calcium
Calcium
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Exerciseand
andstrong
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Exercise
Exercise
and
strong
bones
Age
Age
Age
Those
Thosepeople
people
peopletaking
taking
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osteoporosis
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drug
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might
Those
benefit
benefitfrom
from
fromaaadaily
daily
dailycalcium
calcium
calciumintake
intake
intakeof
of
ofaround
around
around1000mg
1000mg
1000mgaaday.
day.
benefit
Y
1x1
Checkerboard Patterns
Whatever
Whatever
your
your
age
age
or
sex,
sex,
itisis
vital
vital
to
make
makesure
sure
surethat
that
that
Whatever
your
age
oror
sex,
it itis
vital
toto
make
what
what
you
you
eat
eat
today
today
will
will
help
help
to
keep
keep
your
your
skeleton
skeleton
what
you
eat
today
will
help
toto
keep
your
skeleton
strong
strong
for
the
the
future.
future.
Although
Although
getting
getting
enough
enoughcalcium
calcium
calcium
strong
forfor
the
future.
Although
getting
enough
isimportant,
important,
ahealthy,
healthy,
balanced
balanced
diet
diet
essential
essential
is isimportant,
a ahealthy,
balanced
diet
isisis
essential
to
provide
provide
all
the
the
vitamins,
vitamins,
minerals
minerals
and
and
other
other
toto
provide
allall
the
vitamins,
minerals
and
other
nutrients
nutrients
that
that
your
your
bones
bones
need.
need.
Aim
Aim
to
eat
eatmeals
meals
mealsthat
that
that
nutrients
that
your
bones
need.
Aim
toto
eat
incorporate
incorporate
awide
wide
variety
variety
of
foods
foods
from
from
the
thefour
four
fourmain
main
main
incorporate
a awide
variety
ofof
foods
from
the
groups,
groups,
including
including
fruit
fruit
and
and
vegetables;
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carbohydrates
carbohydrates
groups,
including
fruit
and
vegetables;
carbohydrates
like
like
bread,
bread,
potatoes,
potatoes,
pasta
pasta
and
and
cereals;
cereals;
milk
milkand
and
anddairy
dairy
dairy
like bread, potatoes, pasta and cereals; milk
products;
products;
and
and
protein
protein
such
such
as
meat,
meat,
fish,
fish,
eggs,
eggs,pulses,
pulses,
pulses,
products;
and
protein
such
asas
meat,
fish,
eggs,
nuts
nuts
and
and
seeds.
seeds.
Aim
Aim
for
for
ahealthy
healthy
body
body
weight
weighttoto
tohelp
help
help
nuts
and
seeds.
Aim
for
a ahealthy
body
weight
protect
protect
your
your
bones.
bones.
protect your bones.
M
2%
1%
Healthy
Healthy
balanced
balancedeating
eating
eating
Healthy
balanced
Exercise
Exercise
How
How
Howmuch
much
muchcalcium
calcium
calciumdo
do
doIIIneed?
need?
need?
C
98%
99%
Osteoporosis
occurs
when
the
struts
which
Osteoporosis
Osteoporosis
occurs
occurs
when
when
the
the
struts
struts
which
whichmake
make
make
upup
the
mesh-like
structure
within
bones
become
upthe
themesh-like
mesh-likestructure
structurewithin
withinbones
bonesbecome
become
thin,
causing
them
toto
become
fragile
and
thin,
thin,
causing
causing
them
them
to
become
become
fragile
fragile
and
andbreak
break
break
easily,
often
following
a aminor
bump
oror
fall.
easily,
easily,
often
often
following
following
aminor
minor
bump
bump
or
fall.
fall.These
These
These
broken
bones
are
often
referred
toto
as
‘fragility
broken
broken
bones
bones
are
are
often
often
referred
referred
to
as
as
‘fragility
‘fragility
fractures’.
The
terms
‘fracture’
and
‘broken
fractures’.
fractures’.
The
The
terms
terms
‘fracture’
‘fracture’
and
and
‘broken
‘brokenbone’
bone’
bone’
mean
the
same
thing.
Although
fractures
mean
mean
the
the
same
same
thing.
thing.
Although
Although
fractures
fracturescan
can
canoccur
occur
occur
ininin
different
parts
ofof
the
body,
the
wrists,
hips
different
different
parts
parts
of
the
the
body,
body,
the
the
wrists,
wrists,
hips
hipsand
and
and
spine
are
most
commonly
affected.
ItItIt
isisisthese
spine
spine
are
are
most
most
commonly
commonly
affected.
affected.
these
these
broken
bones
or
fractures
which
can
lead
broken
brokenbones
bonesor
orfractures
fractureswhich
whichcan
canlead
leadtoto
tothe
the
thepain
pain
pain
associated
with
osteoporosis.
Spinal
fractures
associated
associated
with
with
osteoporosis.
osteoporosis.
Spinal
Spinal
fractures
fracturescan
can
can
also
cause
loss
ofof
height
and
curvature
ofof
also
also
cause
cause
loss
loss
of
height
height
and
and
curvature
curvature
ofthe
the
thespine.
spine.
spine.
K
Resolution: 2400 dpi
Screen: 200 lpi
Pixel Size: 10.6 µm
© 2006 Kodak
Kodak Plate Control Strip v4.0.1
Interpreter: Kodak Prinergy Normalizer
What
What
Whatisis
is
osteoporosis?
osteoporosis?
osteoporosis?