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November is Osteoporosis Awareness Month, which makes now the perfect time to remind ourselves to take care of our bones. Tip: Kids and teenagers need two to four servings of milk products every day to build maximum bone mass.
In our weight-focused culture, it’s easy to get so focused on the fat and calories in the food we eat that we fail to consider how a particular meal will affect the entire body. As we age, our bones become more brittle and muscles become weaker, but a nutritious diet now can help preserve bone and muscle strength. Salmon and Tuna. Not only is it good for your heart, but salmon is also good for your bones! Fortified foods. Store-bought foods like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium. Strength-training workouts at the gym are great for building muscle strength and endurance, but your muscles also need proper nutrition or what you do in the gym won’t matter much.

Fish. Salmon is an excellent source of lean protein, and you’ll get the dual benefit of strengthening both your bones and your muscles when you have salmon for dinner!
No matter how old you are, it’s never too early to start focusing on eating right to keep your bones and muscles strong and healthy. Osteoporosis is called the "silent thief" because it slowly steals your bone mass without any symptoms — until a fracture occurs. So try this soup with milk to ensure you're getting as many bone-building nutrients as possible.
And adults need two to three servings every day to maintain that bone mass and minimize bone loss that naturally occurs. You’ve got to take in the right balance of nutrients, vitamins and minerals to keep all the systems in your body functioning properly, and to keep your bones and muscles strong and healthy. Just check the labels to be sure what you’re buying will actually be beneficial to building strong bones.

Just like your bones need vitamin D and calcium, your muscles need protein to stay strong and healthy. By eating foods rich in calcium and vitamin D, you can help prevent osteoporosis, and protein will give you both strength and energy to enjoy life. One of the best ways to prevent osteoporosis is by eating a healthy balanced diet with sufficient milk products every day, because they provide bone-building nutrients such as calcium, magnesium, vitamin D and protein.
Calcium is the mineral that strengthens bones and teeth, and vitamin D helps the body absorb calcium while improving bone growth.

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