10 Bone-Healthy Nutrition Tips

1.  Prepare soups, casseroles, and other dishes with non-fat or reduced-fat milk. 
     -----Boosts calcium and vitamin D

2.  Have a strawberry-banana yogurt smoothie as an afternoon snack. 
     -----Boosts calcium, vitamin C, and patassium

3.  Snack on almonds instead of potato chips or pretzels. 
     -----Boosts calcium

4.  Substitute whole-wheat bread for white. 
     -----Boosts magnesium

5.  Try baby spinsch as the base of your salad instead of lettuce. 
     -----Boosts vitamin K and magnesium 

6.  Top your baked potato with shredded cheddar cheese and broccoli. 
     -----Boosts calcium, magnesium, and vitamin K

7.  Enjoy a milkshake (regular or calcium-fortified soy milk, ice cream, and your choice of flavoring ) for dessert.
  -----Boosts vitamin D and calcium

8.  Top your salad or pasta with chilled saltwater fish or seafood (tuna, salmon or shrimp). 
  ------Boosts vitamin D

9.  Add barley and brown rice to soups. 
  -----Boosts magnesium

10. Enjoy several servings of seasonal fresh fruits and vegetables every day.
  -----Boosts magnesium, potassium, vitamin C, and vitamin K

Risk Factors for Osteoporosis

* Factors you can control:

Body weight
Diet
Eating disorders
Excessive alcohol or caffeine intake
Physical activity
Smoking

* Factors you can't control:

Age
Ethnicity
Family history of osteoporosis
Being in or past menopause
Sex (female)
Being small-bonded/thin
Specific medical conditions, such as Hyperthyroidism, Cushing's Syndrome, Type I diabetes, liver disease etc. 

 From "The New Menopause Book" by Mary Tagliaferri, M. D. L. Ac., Issac Cohen, OMD, L.Ac, and Debu Tripathy, M.D.
10 Bone-Healthy Nutrition Tips - Reishi Acupuncture Clinic in San Gabriel California