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.
