Osteoporosis can cause bones to become weak and fracture. Highland Valley Elder Services’ Registered Dietitian Brandon Walton has advice to keep your bones strong to prevent and manage osteoporosis. You need to eat a variety of foods, get enough calcium and protein and take a vitamin D supplement. Be sure to talk with your healthcare provider. Eat protein foods at each meal. Protein helps build and repair bones. Foods rich in protein include eggs, meat, poultry and fish. Also, yogurt, cheese, milk, beans, nuts and seeds. Calcium helps to build bones and keep them strong. The recommended calcium from food and supplements for people over 50 years old is 1200 mg per day. Vitamin D helps you absorb and use calcium from your diet and calcium supplements. You can get vitamin D from sunlight, foods and supplements. Check with your healthcare provider to see what’s best for you.