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• K
eep moving against gravity. Examples include: running,
brisk walking, weightlifting, and jump roping.
• M
aintain a healthy weight. Being underweight can raise the risk
of fracture and bone loss.
• Q
uit smoking. Smoking can reduce bone mass and may increase
your risks for a broken bone.
• L
imit alcohol use. Large amounts can reduce bone mass and may
increase your risks for a broken bone.
For men and women, bone loss will begin in the mid-30s.*
We always want you to think food first, so here are some tips for
making wise calcium food choices:
• Include fat-free or low-fat milk as a beverage at meals or add it to oatmeal or cereal.
• Drink cappuccinos or lattes with fat-free or skim milk.
• Use low-fat cheese in casseroles, soups, or vegetables.
• Add broccoli, kale, nuts, and salmon as a regular part of your diet.
The recommended daily allowance of calcium for an adult is 1,000 to 1,200 milligrams (mg).
For example:
= 1,060 mg
1 cup fat-free milk 1 cup low-fat 1 cup 1% cottage 1 cup raw broccoli 6 oz. orange juice
(302 mg) yogurt (300 mg) cheese (138 mg) (90 mg) (230 mg – varies)
NUTRILITE DOUBLE X®
Vitamin/Mineral/Phytonutrient
offers 750 mg of calcium per day.
A-4300 31-day supply with 3-compartment case $71.49
NUTRILITE Daily
Multivitamin/Multimineral
offers 200 mg of calcium per day.
10-4174 90 tablets $11.30
The recommended daily allowance of magnesium for a woman is 320 milligrams (mg), and men need 400 to 420 mg.
For example:
= 365 mg
1 oz. almonds ½ cup spinach 2 tablespoons 3 oz. halibut ½ cup brown rice 1 medium banana
(80 mg) (75 mg) peanut butter (90 mg) (40 mg) (30 mg)
(50 mg)
NUTRILITE DOUBLE X®
Vitamin/Mineral/Phytonutrient
offers 300 mg of magnesium per day.
A-4300 31-day supply with 3-compartment case $71.49
NUTRILITE Daily
Multivitamin/Multimineral
offers 100 mg of magnesium per day.
10-4174 90 tablets $11.30
Many health experts are now suggesting an increase to the recommended daily allowance for vitamin D to a minimum of
2,000 International Units (IU) each day.
For example:
3 oz. mushrooms 3 oz. sockeye salmon 3 oz. canned tuna 2 cups vitamin D milk 2 cups vitamin D
(400 IU) (794 IU) (200 IU) (200 IU) fortified orange juice
= 1,996 IU
(200 IU)
NUTRILITE DOUBLE X®
Vitamin/Mineral/Phytonutrient
offers 400 IU of vitamin D per day.
A-4300 31-day supply with 3-compartment case $71.49
NUTRILITE Daily
Multivitamin/Multimineral
offers 400 IU of vitamin D per day.
10-4174 90 tablets $11.30
The recommended daily allowance of vitamin K for women is 90 micrograms (mcg) and for men 120 mcg.
For example:
or or or = daily allowance
¼ cup of kale ¼ cup spinach ½ cup Brussels 4 cups avocado
(265 mcg) (222 mcg) sprouts (116 mcg)
(109 mcg)
NUTRILITE Daily
Multivitamin/Multimineral
offers 80 mcg of vitamin K per day.
10-4174 90 tablets $11.30
NutriliteHealth.com