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Milk: This dietary staple is packed with calcium, phosphorus, protein, and other nutrients.

Fortified Cereal: Start your day on a healthy note with whole-grain cereals packed with calcium and other nutrients.

Cottage Cheese: A powerhouse of calcium, protein, and selenium, cottage cheese is an excellent bone-building food.

Yogurt: This smooth and creamy food is loaded with calcium, protein, and energizing B vitamins.

Dark Leafy Greens: Get your calcium fix by eating some dark leafy greens, such as kale, spinach, Swiss chard, and bok choi.

Soy Foods: Fortified with calcium and vitamin D, soy products (tofu, soybeans, soy milk, etc.) are excellent dairy-free foods.

Sardines and Salmon: Canned sardines and salmon with edible bones are excellent sources of calcium and vitamin D.

Almonds: These crunchy snacks are filled with protein and calcium—great for both your heart and bones.

Fruits: Satisfy your sweet tooth with fruits that are filled with potassium, magnesium, vitamin K, and more.

Build a Bone-������ο��Ƶy Menu

• Breakfast: Start off your day with a cozy bowl of oatmeal made with milk, or sprinkle some fruit and nuts into some yogurt.
• Lunch: Give your smoothies, salads, and soups a nutrient boost by throwing some kale into the mix. For a hunger-busting side dish, slather some almond butter on toast.
• Snacks: Sprinkle almonds and fruit into a cup of cottage cheese or dip veggies into some hummus for a quick snack.
• Dinner: Incorporate “Fish Fridays” into your menu at least once a week. Add some color to your plate with roasted Brussels sprouts or broccoli.

Bone Up on ������ο��Ƶy Habits 

Give your bones an added boost by incorporating weight-bearing exercises (walking, strength training, dancing, etc.) into your daily routine. Don’t derail your progress with poor lifestyle choices such as smoking, high-sodium foods, and heavy drinking.