- Have at least 2 glasses of low fat or fat free milk throughout the day – 1 with cereal or oats for breakfast and one spread out during the day in tea or coffee
- Have a low fat plain yoghurt and almonds as a morning or afternoon snack
- If you are lactose intolerant try soya milk and yoghurt and rice or almond milk as an alternative
- Always try include green leafy vegetables at dinner time
- If you have pilchards, mash the soft bones into the fish (omega 3 and calcium bomb 🙂 )
- Get your Vitamin D dose right (5 minutes of sunshine and eat vit D sources – oily fish, eggs, liver, nuts, seeds, oils, fortified marge etc. Or consider a supplement. You need 200 – 400IU per day. This helps with the calcium absorption
- Eat your calcium sources with oranges, guavas and other fruits high in Vitamin C
- Do weight-bearing exercises such as walking, running and skipping which improves bone density
- You can also visit me for a body composition assessment which includes bone mass.