Improve Your Bone Health by Eating Healthy

Eat the right amount of calories to maintain a healthy weight.

  • Being overweight or underweight increases your fall risk. If you need to lose weight, combine eating less with a daily exercise program to prevent muscle loss.
  • If you are underweight, eat small, frequent, calorie dense meals and snacks.

Eat the right amount of protein.

  • Protein helps build and repair body tissue including muscle. Daily, most men need 55-60 grams of protein and most women, 45-50 grams of protein. Eat protein with each meal or snack.

Consume the right amount of Vitamin D.

  • Vitamin D keeps bones and muscles strong. The sun helps Vitamin D work best. Older adults may need a Vitamin D supplement, so check with your primary care provider. Other good sources include:
    • Cod liver
    • Fatty fish
    • Dairy products 
    • Fortified orange juice

Eat enough calcium

  • Calcium keeps muscles and bones strong and works with Vitamin D. Get calcium from food rather than supplements. Good sources of calcium:
    • Dairy products
    • Green leafy vegetables
    • Grains