At present, moreover, requires that will serve to promote health, improve welfare and reduce the risk of diseases of chronic type, such as cardiovascular, cancer and osteoporosis are those who benefit most from a proper diet.

A diet rich in dairy and adjusted protein and salt may improve bone health and prevent the development of osteoporosis in the future.

Deserves special attention in this chapter menopause in women, hormonal changes process which requires a special supplement of calcium and vitamin D and healthy lifestyle and physical exercise to maintain the balance of the skeleton.

5. Old age
Age is the most important determinant of bone density and it is known that there is an overall decrease in the amount of bone, causing the so-called “physiologic osteopenia” linked to age. The accumulated loss at the age of 80-90 years is 30% in men and 40-50% in women.

A decrease in bone formation, in part related to the general aging of the osteoblast (the cell responsible for bone formation), plus the decreased absorption of calcium.

This malabsorption could be related to vitamin D deficiency, since the transformation of this is produced in the kidney and with age the ability of renal function declines.

Physical activity, which decreases significantly with aging, is an important factor in bone formation. There are several studies that show the role of calcium, vitamin D and protein in preventing bone fractures.

To acquire optimal development is necessary to maintain adequate nutritional status. With prevention in childhood is to attain a higher degree of bone mass and ensure a better ossified bone during the stage of old age.

Puberty is the period in which most increases bone density, and in this period that achieves the so-called “peak bone mass, whose quality is essential to avoid further risks. Bone mineral density can be modified with diet and exercise up to 20%.

Becomes very important a balanced supply of proteins (both over the defect in this sense may contribute to bone resorption), the supply of vitamins through plenty of fruit and vegetables and intake of minerals such as calcium, phosphorus and magnesium.

The dietary calcium should be obtained primarily from dairy foods, as well as fortified. The continued exercise is one of the most important factors involved in regulating bone mass, it will improve bone strength and endurance, which is continuously subjected microtrauma. It also encourages organic synthesis in bone mineral deposition and bone architecture more resilient.

1. The diet is key to long life
In this complex process, bone tissue has an array of nutritional requirements that will be covered thanks to the individual to ingest food.

From this point of view, pharmacology or supplementation are minor and that, if necessary, will be so for only short periods of time and, of course, can never replace what food should be provided since the birth of the individual or even earlier.

It is known that to adequately feed from early childhood brings great benefits in terms of health, including bone, and quality of life. It is therefore necessary to always emphasize the importance of nutrition education.

2. Pregnancy and lactation
During pregnancy and lactation produced a series of physiological and environmental constraints make it necessary to bring food contributions and lifestyles of this special situation impact on mother and child.

The change in the nutritional needs and, in particular, changes in phospho-calcium balance was largely due to hormonal changes that serve as substrate for all the processes of synthesis and maternal-fetal adaptation that develop along pregnancy, fetal maturation and during lactation to feed the child, always with the priority needs of the fetus or infant.

As a result of the changes that take place before fetal skeletal mineralization is favored progressive retention of calcium to meet the increasingly growing demand for fetal skeletal mineralization. Most of the works consulted during lactation indicate that bone mass is lost, studies show that in the early months of breastfeeding reduces the mother’s bone density between 3 and 5%, especially in the spine and hip , recovering the cessation of breastfeeding.

At this stage we recommend the consumption of milk and dairy products to ensure a proper calcium RDA (3-4 servings / day and preferably suitable fat or skim). Dairy products are a good way of incorporating nutritional amounts of vitamins and polyunsaturated fatty acids, especially in women with incomplete dietary profiles.

No need for pharmacological supplementation of vitamin D, since a normal balanced diet and sun exposure allow adequate synthesis of this vitamin. Nor is recommended supplementation with vitamin A, or the additional intake of food especially rich in it, such as liver, cod liver oil, etc., the recommendations for vitamin A can be met through consumption of dairy, eggs and vegetable foods rich in provitamin A. It is also essential to take daily five servings of fruits or vegetables in season.

The protein-rich diet has been proven effective. The promotion stage by Dr. Frank is quite right. But the implementation of the diet is a diet of unmitigated kopievan Dr. Atkins. Both regimes limit the intake of carbohydrates and foods containing too much saturated fat.

The diet may help to have a short period of time to lose weight, but in the long term, this diet is not advisable. You’ll get enough fruit, fiber and calcium. It’s better to choose a healthy diet and there is a permanent change in lifestyle is required.

Dr. Frank says that protein foods speed are satisfying a feeling. That’s right. Proteins provide saturation, like carbohydrates and fats. Only, per amount of energy (kcal) proteins work more satiating than carbohydrates and fats. From a diet with relatively more protein (per amount of energy) you become more saturated than a diet with relatively high fat or carbohydrates.

If you lose weight, lose fat and muscle mass. A high protein diet makes you retain relatively more muscle mass than a normal protein diet. This is important because it is not intended that you lose too much muscle.
A high-protein diet is a good short term way to lose weight. This is of course only if you really like you to keep and take less energy than you need.

You fall about 1 kilo per week. That means you approximately 1000 kcal per day less than which you need take you.

For many people lose weight is not a problem, but after the weight maintenance diet. Often sits within one years after the diet of one third to half of the weight up again. To keep weight after a diet is necessary that you change your lifestyle permanently.

Your children will learn their food smarts from your example.

Here are the top 10 tips for getting children to healthy food, presented by Melinda Sothern, PhD, co-author of Trim Kids and director of the childhood obesity prevention Laboratory Louisiana State University Food:

1. No restriction of food. Restricting food increases the risk your child may develop eating disorders like anorexia or bulimia later in life. It can be a negative impact on growth and development.
2. Keep healthy foods on hand. Children eat what is readily available. Keep fruit in a bowl on the counter, not buried in the sharper part of your refrigerator. And have an apple for your own snacks. “Your actions scream louder than anything you’ll ever tell them,” says Sothern. Remember, your child can only choose foods that you stock in house.
3. Do foods labeled as “good” or “poor”. Instead, foods to bind to the things your child cares about, like sports or appearance. Let your child know that lean protein like turkey and calcium in dairy products give strength to their sporting achievements. The antioxidants in fruit and vegetables to add luster to the skin and hair.
4. Positive healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy food.
5. Do not nag about unhealthy choices. When children choose unhealthy food, ignore. Or if your child is always fat, fried foods, alter the choice. You could try roasting potato sticks in the oven (tossed in just a little oil) instead of buying french fries. Or, if your child candy wants, your fresh strawberries dipped in a little chocolate sauce. Too busy ? Then keep naturally sweet dried fruit at home for a quick snack.
6. Never use food as a reward. This could lead to weight problems later in life. Instead, your children rewarded with something physical and fun – maybe a trip to the park or a quick game of catch.
7. Sit on the family dinners at night. If this is not a tradition in your home should be. Research shows that children who eat dinner at the table with their parents have better nutrition and less likely to get into serious problems as teenagers. Start with one night a week, and then work three or four, to gradually build the habit.
8. Plates prepared in the kitchen. There you healthy share of each item on the dinner everyone’s plate. Your children will learn to identify proper portion sizes. And you can your pants fit better!
9. Give the kids some control. Ask your children to take three bites of all the food on their plate and give it a grade, like A, B, C, D or F. When healthy foods – especially certain vegetables – a high score to get, they more often. Gift items that your kids do not like less frequently. This allows your children to participate in the decision. Indeed, dining is a family affair.
10. Consult your pediatrician. Always talk to the doctor for your child before your child on a diet, trying to help your child’s weight, or making any significant changes in the nature of the foods your child eats. Never diagnose your child as too heavy or too thin, by yourself.

Australian researchers showed that consuming a diet with high carbohydrates and low in fat helps people lose weight and also makes them feel happier than eating less carbohydrate but more meat and dairy products.

The study was based on 106 overweight or obese adults living in Australia, were between 24 and 64 years and made one of two diets for a year: a low-fat and high in carbohydrates (bread, pasta, rice) or another with low carbohydrates and high in fat, with more meat and dairy products.

Researchers at several Australian institutions found that dieters lost an average of 13.7 kilos, without significant difference between groups.

But after a year, people who followed the diet high in carbohydrates and low in fat were less angry, depressed and confused than those who ate more meat and dairy products.

“After a year, there was a favorable effect of energy-restricted diet (low fat) compared with the isocaloric (low carb) on the mood of individuals with overweight or obesity,” the researchers in the Archives of Internal Medicine.

The team said both groups were less angry, depressed and confused after eight weeks of diet, but added that in the course of a year, those who ate little fat kept the good humor, while those who ate fewer carbohydrates returned to their state earlier.

Investigators said both diets followed by 12 months had similar effects on memory, which improved after that time, although the speed of mental processing remained virtually unchanged.

The results of the investigation, the team are consistent with epidemiological studies showing that food high in carbohydrates and low in fat and protein is associated with lower levels of anxiety and depression and has beneficial effects on psychological wellbeing .