There is a lot you can do to keep your bones strong as you age, including eating a well-balanced diet with plenty of calcium and vitamin D, and regular exercise. Since May is National Osteoporosis Awareness and Prevention Month, now is the time to give your nutritious eating efforts a kick start.
Your diet can make a difference in keeping your bones strong. Three keys to an eating plan that can help protect your bones include choosing foods rich in calcium, getting adequate vitamin D, and obtaining plenty of nutrients overall, including sufficient protein.
In order to form improved habits, it’s often best to focus on one change at a time. Since eating a diet rich in calcium is a top strategy for strong bones, try making this your primary focus. Aim to get this vital nutrient from food first. There are so many interesting ways to do so. Dairy foods such as low-fat and non-fat milk, yogurt and cheese are top sources of calcium in the U.S. diet. Beneficial plant sources of calcium include dark leafy greens, broccoli and beans.
Calcium for Every Time of Day
Give these tasty cuisine ideas a try for an eating repertoire designed to add calcium to meals and snacks. Each includes one or more foods providing at least 10% of the Daily Value (DV) for calcium! 
And remember this: Enjoying three daily servings of milk, yogurt, or cheese as part of an overall healthy diet can help families build strong bones!
Jackie Newgent is a New York City-based chef, registered dietitian nutritionist, and media personality. She's the author of The With or Without Meat Cookbook, 1,000 Low-Calorie Recipes, Big Green Cookbook, and the award-winning The All-Natural Diabetes Cookbook. Jackie is also a recreational culinary instructor at the Institute of Culinary Education, freelance recipe developer for Food Network, and a frequent contributor to Health, Shape and Coastal Living magazines.