Approximately half of all women older than 50 will experience a fracture of the hip, wrist or spine, according to Medline Plus. As people age, it becomes increasingly important to eat the right foods to keep bones strong and fend off osteoporosis -- the brittle bone disease that affects one in five American women. Begin by getting the recommended amount of vitamin D -- 800 to 1,000 IUs -- and calcium -- 1,200mg daily.
Step 1
Start your day with a calcium fortified orange juice rather than coffee or tea. Excessive caffeine is associated with weaker bones. The National Osteoporosis Foundation says caffeine appears to decrease calcium absorption. Drinking more than 3 cups per day may negatively affect bone health.
Step 2
Pour a cup of soymilk over a bowl of fortified cereal. Soymilk and fortified cereals are good sources of calcium and vitamin D. According to Medline Plus, soy may also reduce the risks of osteoporosis.
Step 3
Have a side salad with your lunch. A bed of spinach topped with cheese, broccoli and a low-fat dressing made with skim milk are high-calcium options. Use a variety of vegetables and toss on some soy nuts, too.
Step 4
Eat a source of protein for dinner. Chicken, beef, fish, pork and beans are high-protein foods that are delicious alone or in soups and casseroles. Women require about 5 oz. a day, while men need slightly more for good bone health.
Step 5
Snack on low-fat yogurt, string cheese or a glass of low-fat milk, all of which provide healthy doses of calcium. Top your yogurt with fruit or enjoy a homemade fruit salad on the side. Diets high in fruit are linked to better bone health, according to the National Osteoporosis Foundation.
Step 6
Talk to your doctor about supplements if you feel you are not getting adequate vitamins and minerals from your diet or if you are at risk for developing osteoporosis. Risk factors include sex, race, age, family history and body weight. People who have rheumatoid arthritis or chronic kidney disease, or take certain medications are also at risk.
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