March is National Nutrition Month—a great time to take a fresh look at how your food choices impact your bone health. Your bones are constantly changing, and the nutrients you consume play a crucial role in keeping them strong and resilient. Here’s how you can help fuel your body for better bone health with a few smart, simple strategies.
Balance Your Plate with MyPlate
A well-balanced diet is key to building and maintaining strong bones. MyPlate.gov offers a science-backed approach to healthy eating, ensuring you get the right mix of essential nutrients. By filling your plate with fruits, vegetables, grains, protein, and dairy, you’re giving your bones the building blocks they need. Bonus: MyPlate’s recipe collection provides over 1,000 easy, budget-friendly meals to help you stay on track!
Plan for Success
Meal planning isn’t just a time-saver—it’s a bone-saver! Mapping out meals for the week ensures you’re consistently incorporating calcium- and protein-rich foods, like leafy greens, dairy, and lean proteins. Use MyPlate’s Meal Planning resources to create balanced meals and a grocery list that supports bone health.
Know Your Nutritional Needs
Not everyone needs the same amount of calories or nutrients. Your daily intake should match your age, activity level, and health goals. Use the FDA’s Estimated Daily Calorie Needs table to find what works for you and adjust your meals accordingly. Calcium and vitamin D are essential for maintaining strong bones—calcium provides the building blocks, while vitamin D helps your body absorb it effectively. Ensuring you get enough of both can help reduce the risk of osteoporosis and fractures as you age.
Decode Nutrition Labels with Confidence
Next time you’re at the store, check the FDA’s Nutrition Facts label to compare products. Look for foods high in bone-supporting nutrients like calcium, vitamin D, and magnesium, while keeping an eye on sodium, added sugars, and unhealthy fats.
Tap Into Trusted Resources
Navigating nutrition doesn’t have to be complicated. MyPlate and the FDA provide simple, science-based guidance to help you make informed food choices—so you can build a strong, healthy foundation for years to come. To learn more about keeping your bones strong and preventing fractures, visit the Bone Health & Osteoporosis Foundation.
This National Nutrition Month, make every bite count—for your health, your energy, and your bones!
