Nutrition for Strong Bones

Calcium helps the remodeling process stay balanced. Your best sources are from dairy products and calcium-enriched foods, while green vegetables, beans, legumes and meat have smaller amounts. For those over 50, Canada’s Food Guide recommends three servings of milk and alternatives, including yogurt, cheese, and calcium-fortified beverages each day.

Vitamin D allows the body to absorb the calcium needed for healthy bones. It’s found in milk, egg yolks and oily fish. In addition to food sources, your body makes vitamin D in response to sunlight. Osteoporosis Canada suggests those over 50 require 1200 mg of calcium and 800-2000 IU of a vitamin D, either through natural food sources or supplements daily.

Protein intake tends to decrease with age, while there is in fact a requirement for slightly more protein to support muscle strength and bone health. For those over

50, Canada’s Food Guide recommends two to three servings per day of meats and alternatives including beef, pork, poultry and fish or other protein sources like beans, lentils, tofu, dairy, egg whites, nuts and seeds.

Good nutrition such as BOOST® Meal Replacement drink can be your partner towards helping achieve bone health. Each 237 mL serving of a BOOST® Meal Replacement drink is an excellent source of calcium and vitamin D and provides a quarter of your normal daily recommended intake of both . In addition to this, BOOST® contains 26 essential vitamins and minerals, and 10 grams of protein per serving to aid in building and repairing bone and muscle tissues.

 

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