Dieters: Protect Your Bones

Cutting calories? A startling new Rutgers University analysis has found that diets could hurt your bones. In fact, after just 6 months of trying to drop weight, research subjects' bones were up to 3% less dense.

"Most dieters have no idea that their skeletons may be losing weight, too," says Sue Shapses, PhD, RD, a Rutgers nutrition researcher. 

 

"Calorie cutting causes shifts in three hormones (parathyroid, estrogen, and cortisol) that may make it harder for your body to absorb calcium from food and supplements." Her bone-rescuing diet tips:

Know Your Calcium Goal

The recommended daily goal is 1,000 to 1,200 mg, but Shapses says women over age 50 should aim for at least 1,500 mg to offset lower absorption rates while on diets.

Think Food First

Include three servings of these calorie bargains every day: fat-free milk, 285 mg of calcium, 77 calories in 8 ounces; and low-fat yogurt, 243 mg of calcium, 80 calories in 6 ounces. If necessary, add a supplement of 500 mg of calcium citrate (the best-absorbed form) or calcium carbonate (with meals for better uptake) to hit your goal.

Don't Forget Other Essential Bone Builders

Add foods to your everyday diets that include vitamin D: milk (98 IU per serving), salmon (360 IU), and fortified cereal (40 IU). And take a multivitamin always, but especially while dieting. Make sure it has bones-building vitamin K, magnesium, and vitamin D as cholecalciferol (vitamin D3).