Eat a calcium-rich diet that includes:
- Low Fat Yogurt
- Low Fat Milk
- Reduced Fat Cheeses (except cottage cheese)
- Bananas
- Tofu
- Soy Beans
- Sardines (with bones)
- Salmon (with bones)
- Mackerel
- Trout
- Turnips
- Spinach
- Kale
- Bok Choy
- Broccoli
- Collard Greens
- Calcium Fortified Orange Juice
- Enriched Breads, Cereals & Grains
Get plenty of vitamin D. The recommended is 400IU daily. Get this from:
- Fish
- Vitamin Enriched Milk
- Liver
- Egg Yolks
- 15 Minutes of Sunshine per day
Perform weight-bearing exercises regularly including:
- Walking
- Jogging
- Running
- Jumping Rope
- Aerobics
- Dancing
- Stair Climbing
Eat high-quality fats such as:
- Avocados
- Olives
- Macadamia Nuts
- Almonds
- Peanuts
- Fruits & Vegetables
- Free range animals (those not being treated with artificial hormones, pesticides, etc)
Eat foods rich in vitamin C including:
- Papaya
- Bell Peppers
- Broccoli
- Strawberries
- Kiwi
- Kale
- Cauliflower
- Brussels sprouts
- Sweet Potatoes
- Cantaloupe
Don’t Smoke
Avoid Foods that may cause calcium loss such as:
- Artificial sweeteners
- Soft drinks
- Sugars
- White flour desserts
- Table salt
- Caffeine
- Alcoholic beverages
