Choose calcium-rich foods to keep your bones strong

Calcium is the building-block of bones. You can find calcium in foods like: Milk, Yogurt, Cheese, Kefir, Fortified plant-based beverages, like fortified soy beverage, Beans, tofu, nuts, fish and leafy green vegetables like collards and spinach

Get enough vitamin D to keep your bones strong

Vitamin D helps you absorb calcium in foods. You can find vitamin D in Milk, Fortified soy and other fortified plant-based beverages, Fatty fish like salmon and sardines, Margarine, Egg yolks, Fortified yogurts.

Some people have trouble getting enough vitamin D. Health Canada recommends that all adults over the age of 50 take a supplement with 400 IU of vitamin D each day. Speak to a dietitian or health care provider if you do not drink milk or fortified plant-based beverages. They can help you decide if you need a vitamin D supplement in addition to eating other vitamin D-rich foods, like this breakfast burrito. Perfect for an on-the-go breakfast.

Get enough nutrients to keep your bones strong

Potassium, vitamin K and magnesium help your body absorb and use calcium.  Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains, and fish. Protein helps to build muscle, which helps keep bones strong.  Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), eggs, tofu, nuts, and seeds.

Stay active to keep your bones strong

Aim to be active for at least 150 minutes each week. Here are some ideas to help keep your bones strong. Try: Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf.

Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong.

Stretching exercises like yoga and tai chi to help improve balance and coordination, which will lower your risk of falling and breaking bones.

Limit caffeine to keep your bones strong

Having too much caffeine can decrease the amount of calcium you absorb. Aim for no more than 400mg of caffeine per day for adults – about 3 cups of coffee per day (1 cup = 8oz or 237mL). Pregnant and breastfeeding women should have no more than 300 mg caffeine per day (about 2 cups per day).          Source: UnlockFood