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What's Your Bone Health IQ?

5. Which food has the least calcium?

A. 1.5 cups of cooked, frozen spinach

B. 3 slices of low-fat American cheese

C. 1 cup of fortified orange juice

D. 1 cup of fat-free plain yogurt


B. More than one-third of Americans ages 31 to 50 aren't getting the daily recommended amount of calcium, which is 1,000 mg for women 19 to 50. That may be because many of us are unaware of our food options. Even the cheese, which has the least calcium of the options on this nutrient-rich list, still offers 312 mg. The biggest payoff is the yogurt, at 452 mg for just 127 calories. And if you're lactose intolerant, you'll still do well choosing the spinach (417 mg) or OJ (350 mg).

6. None of these habits are good for your bones, but the most dangerous is...

A. smoking cigarettes

B. drinking too much soda

C. consuming too much alcohol

D. wearing your cell phone on your hip


A. Even exposure to secondhand smoke during childhood and early adulthood puts you at risk for low bone mass. (So make sure whoever's running the carpool isn't lighting up at the wheel.) Smokers tend to have poorer diets and start menopause earlier, leading to greater bone loss over a lifetime. Also, people who puff away usually miss out on the protective benefit of exercise. "If you smoke, you're probably not taking a good-for-you-and-your-bones 2-mile walk," says Dr. Marks, who is also a spokesperson for the American Academy of Orthopaedic Surgeons.

7. Which home hazard is most likely to lead to a fracture- or break-causing slip or fall?

A. a switch located too far from the entrance to a living room

B. throw rugs in a hallway

C. a too-low or too-high bed

D. no grip bars in the bathroom


B. While the bathroom is the most dangerous room in the house for people over 65, that hallway throw rug will trip up the rest of us. "A lot of people walk around in socks. They slip on wood floors or the throw rug because there's no traction," explains Dr. Marks. Get a nonslip rug pad, and ditch those socks for slippers with grips.