MERIDEN, Conn., March 7, 2012 /PRNewswire/ --Nutritionist Heather Bauer, RD, CDN, author of the newly released book "Bread is the Devil" from St. Martin's Press, offers tips for people who are trying to change their eating routines to drop the pounds in celebration of National Nutrition Month this March. If bread is not your personal devil, Bauer's book offers advice on how to build sensible, healthy meals, high in protein with complex carbs and avoid other demons from ice cream and chips to that big slab of buttercream-frosted birthday cake. It's important, however, not to skimp on the calcium when watching what you eat. Females fall short on calcium by at least 20%, getting only 500-700 mg per day that's significantly less than the recommended amountputting them at risk of osteoporosis.

To decrease your chance of osteoporosis, Heather Bauer suggests:

According to the National Osteoporosis Foundation, 10 million Americans are estimated to have osteoporosis and almost 34 million more are estimated to have low bone density, increasing their risk of osteoporosis and broken bones. National Nutrition Month is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. National Nutrition Month focuses on the importance of developing healthy eating and physical activity habits, including meeting daily calcium requirements and performing various exercises to build strong bones, which is imperative in the fight against osteoporosis.

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Bone Up This National Nutrition Month® with Tips from Nutritionist Heather Bauer