Milk and other dairy products provide loads of calcium, the number one go-to nutrient for bone health. “Your heart, blood, muscles and nerves need calcium to function properly. If your diet doesn’t include enough calcium to replace what’s used, it will take it from your bones, leaving them weakened and prone to fracture,” says Keri Gans, R.D., a spokesperson for the American Dietetic Association. Also, skim milk is fortified with vitamin D, which works hand-in-hand with calcium to build bone.
Best bet: Choose skim milk instead of whole. It has fewer calories (90 versus 150 per 8-ounce serving) and less fat (0 grams versus 8 grams).
Other calcium-rich dairy foods: Low-fat or nonfat yogurt, cheese, calcium-fortified cottage cheese.
Try this: Turn canned soup into a creamy, calcium-rich meal by stirring in skim milk instead of water.