Time to test your bone health IQ

Mindy Hermann, a registered dietitian and a nutrition writer for women's, health and fitness magazines, tells how her mother took a tumble down a flight of stairs. What could have been a tragic accident ended up with nothing more than a bruised wrist and a dent in the wall. Her mom's lifetime dedication to dairy products paid off.

Are you taking as good care of your bones? Take this short quiz to find out.

•My daily diet includes ____ servings of dairy foods like milk and yogurt.

The 2005 Dietary Guidelines for Americans suggest two to three servings each day of fatfree and low-fat choices.

•Calcium can be found in nondairy foods, too. True or false?

True, but choose foods wisely since only a few non-dairy foods are high in calcium. Fortified breakfast cereals are a good source. Other sources include fortified soy milk and orange juice, canned sardines and salmon, tofu (soybean curd) and cooked greens.

•Calcium is the only nutrient that my bones need. True or false?

False. Bones need additional nutrients such as protein and the minerals phosphorus, magnesium and potassium. They also require vitamin D, which helps the body absorb calcium from the foods eaten and balances calcium and phosphorus in the blood and bone.

The body manufactures vitamin D from sunlight. People also get vitamin D from a limited number of foods, including cooked salmon and other oily fish, vitamin D-fortified milk and some brands of yogurt, and vitamin Dfortified cereals.

•Another way to take care of bones is _____.

"Physical movement builds stronger bones," said JoAnn Hattner, registered dietitian and a nutritionist with the Stanford University Medical Center. "In particular, bones benefit from activities where the legs support the weight of the body against gravity; for example, walking, hiking, stair-climbing and dancing."

•The best time to start taking good care of bones is ____.

The correct answer is "now." The 2004 Surgeon General's Report on Bone Health and Osteoporosis states that no one is ever too old to improve their bone health by getting enough calcium and vitamin D; being physically active; reducing hazards in the home that could increase the risk of falling and breaking bones; talking with a doctor about medicines that that one is taking that could weaken bones; maintaining a healthy weight; avoiding smoking; and limiting alcohol use.

This story provided by North American Precis Syndicate Inc.