Bone density naturally declines in men and women as a part of the process of getting older.

Did you know women lose 10% of their bone mass in the first five years after they hit menopause?

This puts women at risk of developing osteoporosis, a condition where bones become thinner and can fracture easily. 

1 in 2 women over the age of 60 years will experience a fracture as a result of osteoporosis. Fractures can be debilitating due to loss of independence and overall affects quality of life with age.

There are things you can do to prevent bone weakness and stay strong! Regular exercise and eating the right foods will set you up for a strong & high quality life.

The most important nutrients for bone health are calcium and Vitamin D as they are involved in building and maintaining stronger bones.

Here are the best foods to eat daily to increase bone strength:

5 foods high in calcium

Here are the recommended calcium intakes:

• Female adults under 50: 1,000mg per day
• Female adults over 50: 1,300mg per day
• Male adults over 70: 1,000mg per day
• Male adults over 70: 1,300mg per day

Dairy products

Examples include milk, yogurt and cheeses.

• 1 cup milk = 300mg 
• 200g tub of yoghurt = 300mg calcium
• 40g cheese = 280mg

Leafy Green Vegetables

Examples include broccoli, cabbage, Asian greens, spinach

• 1 cup cooked spinach = 100mg
• 1 cup cooked broccoli = 45mg
• ½ cup Chinese cabbage cooked = 65mg

Soy and Tofu

Examples include tofu, tempeh and calcium fortified soy milk

• 1 cup of tofu = 832mg
• 1 cup of tempeh = 868mg 
• 1 cup of calcium fortified soy milk = 300mg

Fish

Examples include canned salmon and sardines

• Half cup of canned salmon = 403mg
• Small can of sardines =450mg

Nuts and Seeds

Examples include almonds, brazil nuts, sesame seeds, tahini paste

• 15 almonds = 40mg calcium
• 1 TBSP tahini paste = 50mg
• 3 brazil nuts = 20mg
• 1 TBSP sesame seeds = 10mg

Don’t forget Vitamin D

Vitamin D also plays an essential role in bone strength. The best way to get Vitamin D is to get 10 – 30 mins of sun on your skin every day (don’t stay out too long though remember to be sun safe!)

There are some foods that contain small amounts of Vitamin D so you can try to squeeze some of these into your day.

• Eggs
• Dairy products
• Tuna, sardines
• Mushrooms

Here are some yummy breakfast recipes for you to try to increase your calcium and vitamin D intake

Creamy porridge – 4 ways

Blueberry & Walnut Baked Oatmeal

Eggs & Avo on Sweet Potato ‘Toast’

Smoothies

Brekkie Banana Split

Egg & Mushroom Brekkie Wrap

Download our family healthy eating plan to find a 7-day meal plan full of yummy healthy eating or login to download your personal nutrition plan to help create a healthier eating pattern. This is FREE to all members.

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Live Life Get Active is a registered health promotion charity that offers FREE outdoor activity camps and wellbeing and nutritional programmes to help address obesity, diabetes and mental health. Our vision is to build fitter, healthier and happier communities right across Australia. Our in-park offering is supported by a comprehensive digital offering

Sources:

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause-and-osteoporosishttps://www.nrv.gov.au/nutrients/calcium

https://www.betterhealth.vic.gov.au/health/healthyliving/calcium