After menopause, a woman's bones can lose density faster than they did in earlier decades. Food won't reverse that on its own, but what goes on breakfast and dinner plates does give the body raw material to work with. With World Osteoporosis Day on October 20, Senior Helpers shares insight on bone-friendly foods that are easy to find at any San Fernando Valley grocery store.

Why Bones Need More Than Calcium

Calcium gets most of the attention. It deserves a lot of it, since bones store most of the body's supply. Still, vitamin D, protein, and a few minerals from vegetables all pull their weight, too.

Vitamin D helps the body absorb calcium. Protein supports bone structure. Leafy greens bring vitamin K and magnesium. The National Institute of Arthritis and Musculoskeletal and Skin Diseases explains how osteoporosis develops and why diet is one part of prevention alongside exercise.

Breakfast and Lunch: Yogurt, Greens, Canned Fish

You can prep bone-friendly breakfast foods without stress while you're already thinking about your next meal. doesn't have some suggestions:

• Dairy & Alternatives: Plain yogurt with berries and a milky latte are great sources of calcium. For those avoiding dairy, fortified soy milk or orange juice can help, but be sure to check the labels for calcium content.
• Eggs: Add eggs to your morning routine for extra protein and a little vitamin D.
• Calcium-Packed Salads: For lunch, try a salad with kale or bok choy, topped with white beans and canned salmon for a calcium boost. Good calcium sources include canned salmon and sardines with soft bones, as well as kale, broccoli, and Chinese cabbage.
• A Note on Spinach: Spinach is a special case. It contains calcium, but the body absorbs relatively little of it. Enjoy it in an omelet, but look elsewhere for your main supply!
• Afternoon Snack: A handful of almonds is a great choice that travels well in a purse or car cup holder.

Dinner: Protein and Colorful Vegetables

Building a nutritious dinner is simple when you focus on pairing a solid protein with colorful vegetables:

• Choose a Protein: Start by putting a good protein source on your plate, such as baked fish or a pot of lentils.
• Add Two Vegetables: Serve two different vegetables alongside your protein. Broccoli and roasted sweet potatoes make a great pair. They are easy to find at local grocery stores or farmers' markets.
• Try Tofu: Tofu is a great option for stir-fry, particularly if it's made with calcium sulfate (check the package ingredients).

Talking With Your Doctor About Supplements

Many women inquire about calcium pills in addition to having bone-friendly foods. A doctor can guide you based on your diet, bone density results, and current medications. More isn't always better, and some medications may interact with each other. Bring your supplement bottles to your next appointment.

Bone-Friendly Foods at Home in the Valley

Cooking from scratch isn't always feasible, especially after a fall or illness. Senior Helpers Granada Hills assists older adults in Granada Hills, Porter Ranch, Northridge, Sylmar, and Lake View Terrace with grocery shopping, meal prep, and companionship during meals. Our caregivers can keep the yogurt and greens stocked. Contact us to ask about help keeping food for bone health stocked and easy to prepare.