Nutrition for bones

Like the rest of our body, bones need the right nutrition to remain healthy and strong. Whatever our age or sex, it is vital to make sure that the food we eat today will help to keep our skeletons stronger for longer.

A healthy, balanced diet is essential to provide all the vitamins, minerals and other nutrients that our bones need. Getting enough calcium and vitamin D is especially important for our bone health.

Aim to eat meals that incorporate a wide variety of foods from the four main groups:

  • Fruit and vegetables
  • Carbohydrates, like bread, potatoes, pasta and cereals
  • Milk and dairy products
  • Protein, such as meat, fish, eggs, pulses, nuts and seeds

This can help to provide us with all the vitamins, minerals and energy needed to maintain healthy bones, live life to the full and reduce the risk of other chronic diseases too

The Eatwell Guide (below) shows the proportion of different foods that make up well-balanced, healthy eating. It’s not essential that we get a perfect balance every day, but we can all make sure to eat the correct proportions of each food group over about a week, to get all nutrients for good health, including what our bones need to stay strong. Having a good mixture of foods from each food group can also help us consume a varied range of different nutrients.

Eatwell Guide