Nutrition Tips for Maintaining Healthy Bones
Eating foods high in calcium and vitamin D will help bones remain strong. It is best to eat foods high in both nutrients at the same meal as vitamin D helps your body absorb calcium.
Calcium-rich foods include:
- Low-fat dairy products including skim and low fat milk, cheese and yogurt
- A serving of milk or yogurt is 1 cup or 8 ounces
- A serving of cheese is 1-1.5 ounces
- Green vegetables such as broccoli and spinach
- A serving is 1 cup raw or ½ cup cooked
- Calcium fortified foods such as orange juice, some cereals, and soymilk
- A serving of fortified orange juice or fortified soymilk is 1 cup or 8 ounces
- A serving of fortified cereal is generally 1 cup
Vitamin D-rich foods include:
- Vitamin D fortified dairy products such as skim and low fat milk and cottage cheese
- A serving of milk is 1 cup or 8 ounces
- A serving of cottage cheese is ½ cup or 4 ounces
- Egg yolks
- A serving is one large egg
- Saltwater fish
- A serving is 3-4 ounces
Vitamin D is also produced in the body with the skin's exposure to the sun. Having just a few minutes of sun exposure a few times a week is typically enough to satisfy the body's vitamin D production needs.
Most Americans do not get enough calcium and vitamin D in their diets. If you are one of them, supplements can be helpful to reach your daily adequate intake level.