Eat Well to Build Stronger Bones as You Age
13 Oct 2026
A balanced diet, along with regular physical activity, can help support healthy bones and muscles and lower the risk of falls and fractures.
Protein for Muscle and Bone Health
Protein supports muscle strength and helps the body repair tissues. Strong muscles also improve stability and balance.
Good sources of protein include:
- Lean meat, chicken and turkey
- Fish and seafood
- Eggs
- Nuts and seeds
- Beans, chickpeas and lentils
- Tofu and other soy products
- Milk, cheese and yoghurt
Calcium to Support Strong Bones
Calcium helps maintain bone strength and may slow bone loss with age. Older adults should aim to meet their daily calcium needs through suitable food sources.
One serving of dairy can include:
- One cup (250 mL) of milk
- Around 200 g of yoghurt
- Two slices (40 g) of hard cheese
If you avoid dairy, consider calcium-fortified plant-based milk, tofu made with calcium, canned sardines or salmon with soft bones, and suitable leafy green vegetables.
Vitamin D Helps Your Body Use Calcium
Vitamin D helps the body absorb calcium. Sunlight is an important source, but some people may not get enough, particularly during winter or when they spend little time outdoors.
Foods such as oily fish, eggs and UV-exposed mushrooms provide some vitamin D. Some people may need supplements, depending on their individual circumstances. Ask a healthcare professional for advice before starting supplementation.
Stay Active for Better Bone Health
Regular physical activity helps maintain muscle strength, balance and bone health. Walking, gardening and appropriate strength or balance exercises can support mobility and overall wellbeing.
Practical Ways to Support Bone Strength
- Add milk to tea, coffee or smoothies.
- Include cheese in sandwiches and salads.
- Choose plant-based drinks fortified with calcium.
- Add tofu to stir-fries.
- Eat canned salmon or sardines with soft bones.
- Include leafy greens, such as bok choy, in meals.
- Snack on almonds or add them to breakfast cereal.
- Spend time outdoors when conditions are suitable.
- Join a walking group or enjoy gardening.
Eat Well to Build Stronger Bones as You Age
Source: Tasmania Department of Health