Whether you are a man or a woman, an adult or a child, you should be concerned about the health of your bones. Here are some tips from the American Dietetic Association on how to get more calcium (and Vitamin D) in your diet and strengthen your bones.

DAILY - Eat or drink calcium rich foods: dairy products (low fat milk, cheese, yogurt), calcium and Vitamin D fortified soy milk, tofu, dark green leafy vegetables, sardines, beans.

DAILY - Get exercise, especially weight- bearing (jogging, walking, weight training) that strengthens bones.

FREQUENTLY - Consume calcium fortified foods and beverages: juices, cereals, breads, snack bars.

TRY - Adding non-fat dry milk powder to casseroles, gravies, sauces, soups and shakes. 1 cup provides 375 mg of calcium! Prepare hot cereals with low fat milk. If you're a coffee drinker, try a latte (coffee with steamed milk) instead of black coffee.

How much calcium do you need each day?

• 1-3 years - 500 mg
• 4-8 years - 800 mg
• 9-18 years - 1,300 mg
• 19-50 years - 1,000 mg
• 50+ years - 1,200 mg
• pregnant women 1,300 mg

So, "bone" up on your calcium needs by getting enough calcium and exercise so you maintain and improve your bone health. If you have questions about calcium or healthy shopping, contact Leah McGrath, the Ingles Dietitian.

This is general information only and should not replace advice or instructions given to you by your physician.

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