Strong bones
Bones need calcium, vitamin D and protein, plus weight-bearing exercise. This matters at every age, and especially for women after menopause and for older adults.
Enjoy more
- Milk, yogurt and cheese, or calcium-fortified soy milk
- Tofu set with calcium
- Canned fish with soft bones: sardines, salmon
- Green vegetables: broccoli, bok choy, kale
- Almonds and sesame seeds
- Vitamin D foods: oily fish, eggs, fortified foods
Limit
- Very salty foods (they increase calcium loss)
- Too much alcohol
- Large amounts of cola drinks
A sample day
| Breakfast | Yogurt with almonds and fruit |
|---|---|
| Lunch | Sardines on wholegrain toast with a side salad |
| Snack | A glass of milk or fortified soy milk |
| Dinner | Tofu and bok choy stir-fry with sesame seeds and rice |
Helpful tips
- Walking, dancing and strength training help keep bones strong.
- Get some daylight; your skin makes vitamin D from sunlight.
Check with your doctor
Many people need a vitamin D supplement in winter or if they get little sun. Ask your doctor or pharmacist about the right dose for you.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.