Getting enough calcium is the key to building and maintaining strong bones. And, dairy products are obvious sources of calcium, so try to include at least two servings of dairy foods every day.
Dairy foods provide the vitamin D, phosphorus and protein also needed to build strong bones.
But if you're worried about calories, low-fat dairy foods including cheese, milk and yogurt are great calcium options. Calcium is also found in dark green leafy vegetables, fortified juices, rice, cereals and breakfast bars. Weight bearing exercise such as walking, running, dancing, tennis, and golf can help build and maintain bone strength. For the greatest benefits include physical activity most days of the week.