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How to Eat to Promote Bone Health
Last updated: February 5, 2026
Created by: Kristen Carli, Dietetic Intern
What is Osteoporosis?
Osteoporosis is a disease consisting of weakened bones that can lead to easy fractures. Osteoporosis occurs in older adults, affecting more women than men. About 25% of men and 50% of women will break a bone due to osteoporosis.
Diet & Exercise for Bone Health
To benefit your bones, it is important to consume enough calcium, vitamin D, potassium, and magnesium. Be sure to eat a balanced and varied diet to intake enough of these nutrients. Incorporate weight-bearing exercises into your weekly routine to benefit bone health.
Calcium
Calcium is the major nutrient needed to form new bone cells. Bones store 99% of the calcium in your body. Calcium can be found in milk, yogurt, cheese, fortified soy milk, fortified fruit juice, soybeans, leafy greens, and fortified tofu. Women over age 50 and men over age 70 need at least 1200 mg of calcium per day.
Supplements
If you are not eating enough calcium-rich or calcium-fortified foods, consult with your doctor about taking a calcium and vitamin D supplement.
As always, if you need help with your nutrition plan, our registered dietitians are happy to help. Simply request an appointment with us today!
Material adapted from eatright.org
Written By: AZ Dietitians
Published: February 17, 2020
Last updated: February 5, 2026
AZ Dietitians: Nutrition from A to Z
AZ Dietitians offers in-person and virtual appointments for Arizona clients. Now offering telehealth services for clients in Colorado, Utah, and California.
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