Good nutrition builds healthy bones

If you want to build strong bones, start by cutting down or eliminating dairy products from your diet. Contrary to popular belief, milk and other dairy products are not the best source of dietary calcium. That's because milk, cheese, and all animal products are high in protein. The more protein you eat, the more calcium you need to neutralize the acidic byproducts of protein. A lifetime of a high-protein diet literally eats away at your bones.

Lower protein vegetarian diets are associated with significantly higher bone mineral density -- not to mention improved overall health. Cut down on milk and meat and eat more fruits, vegetables, and whole grains, and you'll have stronger bones and better overall health. Some plant foods -- leafy green vegetables, beans, broccoli, sesame seeds, oats, and tofu -- are especially rich sources of calcium and should be a regular part of your diet.

Besides limiting your intake of animal foods, you should also restrict your consumption of refined sugar, soft drinks, salt, and caffeine, all of which promote calcium loss. For a healthy beverage, you can't beat green tea, a good source of vitamin K, which improves bone mineralization.