Preventing Osteoporosis

Preventing Osteoporosis

Although your risk for developing osteoporosis is affected by several factors you can't control--including heredity, gender and age--your diet and lifestyle also have an effect on your bone health.

Whole foods are best

Although, the best way for staying healthy and preventing health problems, including osteoporosis, is to eat a variety of fresh whole foods from all of the food groups on a daily basis, there are some specific types of foods that you can include in your diet to help keep your bones strong.

Here is a list of foods that you can include in your diet to help keep your bones healthy.


Click here for a printable copy of this list.

Colorful fruits and vegetables provide vitamins and minerals




Dark leafy greens

Winter Squash


Sweet potatoes

Red and Green Bell Peppers

Brussels Sprouts


Foods rich in calcium-- both dairy and non-dairy

Low-fat or Non-fat Yogurt

Low-fat or Non-fat Milk

Low-fat or Non-fat cheese


Salmon (canned with bones)



Chia Seed

Orange juice fortified with calcium


Magnesium-rich foods


Sunflower seeds



Pinto beans




Limit these foods

Above is a list of foods that you can eat to help strengthen your bones, but there are also some foods you can limit to keep your bones strong. These include foods containing caffeine, sodium and consuming excessive amounts of protein, all of which are associated with the loss of calcium from your bones.

Work those bones!

In addition to these dietary changes you can make to help keep your bones healthy, weight-bearing exercise has also been shown to help strengthen bones. This may include weight-lifting, walking, tennis, stair climbing and any activity that forces your bones to bear weight—either your body weight or outside weights.

Click here to go from Preventing Osteoporosis Foods page to Healthy Eating for Seniors page.

Pinto beans are an inexpensive way to add protein, fiber, vitamins and minerals to your diet.

-You can mitigate the digestive discomfort of healthy beans by proper preparation and eating slowly, or by using a product like Beano.

-Chewing fennel seeds (if you are not pregnant) may help alleviate the digestive issues after eating healthy beans.

-The dry version of healthy beans must be soaked either using the overnight method or the fast-soak method before cooking.

-There is a large variety of recipes using beans from which to choose.