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Healthy Eating for Your Bones
1. Eat a variety of foods.
Many different nutrients are needed for good health. Aim for variety in your diet: choose
different foods each day from major food groups.
• Vegetables – 3 to 5 servings
• Fruits – 2 to 4 servings
• Breads, cereals, rice and pasta –
6 to 11 servings
• Milk, yogurt and cheese –
2 to 3 servings
• Meat, poultry, fish, dry beans and peas, eggs and nuts-2 to 3 servings
Eat three well-balanced meals each day to ensure all nutrient needs are met.
Try six small meals for sustained energy throughout the day.
2. Reach & maintain your desirable weight
Excess weight can create added stress to weight bearing joints. A desirable weight will promote
optimal health and make physical activity easier.
If attempting to lose weight:
• Eat less fat and sugar
• Increase physical activity
• Avoid skipping meals: This eventually slows your metabolism and will thwart any attempts at
weight loss. Without nourishment, your body perceives itself being starved – and will store the
few calories it receives.
3. Bone-up on calcium
Calcium is important for:
• Bone and tooth health
• Heart beat regulation
• Transmission of nerve impulses
Most adults need 1,000-1,200 mg. per day. If your diet is deficient in calcium, your body will
"borrow" it from your bones, eventually weakening them.
Examples of foods which are rich in calcium:
• Milk (nonfat or 1% low fat is slightly higher than whole milk)
• Yogurt and cheese (choose low fat cheeses with 6 grams of fat per ounce or less)
• Salmon
• Broccoli
• Tofu
