World Osteoporosis Day:
healthy eating tips to help prevent osteoporosis
Published in recognition of World Osteoporosis Day – 20 October
Half of women aged over 50 will break bones due to osteoporosis, and a fifth of men. These broken bones break lives – the UK’s fourth biggest cause of disability and early death.
Osteoporosis affects over 3 million people in the UK, often going unnoticed until a fracture occurs. As we mark World Osteoporosis Day, it’s the perfect time to talk about how food choices can strengthen bones and reduce the risk of this silent condition.
allmanhall understand the importance of good nutrition across all life stages. Our Registered Dietitian, Tess Warnes, shares expert insights on what to eat to protect bone health – for yourself and those in your care.
Why nutrition matters for bone health
“Bones are living tissue that constantly rebuild,” says Tess Warnes, Registered Dietitian. “Nutrition is a key factor in that rebuilding process – especially calcium, vitamin D, and protein.”
As we age, bone mass naturally declines, particularly for post-menopausal women. But smart dietary choices can help slow this decline and maintain strength, making fractures far less likely.
Top 5 nutrition tips to prevent osteoporosis
1) Boost calcium intake
Calcium is the backbone of bone health. Adults need around 700mg daily, and more for some groups.
Good sources:
- Dairy products: milk, cheese, yoghurt
- Leafy greens: kale, broccoli, cabbage
- Fortified plant milks and cereals
- Tinned fish with bones: sardines, pilchards
- Nuts: almonds, hazelnuts
- Pulses: cannellini beans, chickpeas
Tess says: “Try to spread calcium intake across meals. A small pot of yoghurt at breakfast, hummus for lunch, and leafy greens at dinner can make a real difference.”
2) Don’t forget vitamin D
Vitamin D helps the body absorb calcium. In the UK, sunlight is our main source, but between October and April, the Government advises everyone to take a supplement as the sun is not strong enough to convert the non-active sources of vitamin D to active vitamin D in our body. Older adults who might not go outside much should take a vitamin D supplement all year round.
Other sources:
- Oily fish (e.g. salmon, trout, mackerel)
- Fortified foods such as some fat spreads and breakfast cereals
- Egg yolks
Tess adds: “Consider a daily 10 microgram supplement in autumn and winter – especially for older adults or those who don’t get much sun.”
3) Eat enough protein
Protein makes up about 50% of bone volume, yet many older adults under-consume it.
Protein-rich options:
- Lean meat, poultry, fish
- Eggs and dairy
- Pulses, beans, tofu, nuts
“Protein supports muscle too, which reduces falls – a major cause of osteoporotic fractures,” Tess explains.
4. Limit bone-depleting culprits
While caffeine and salt aren’t ‘bad’ per se, excessive intake can affect calcium absorption.
Top tips:
- Keep coffee to 2–3 cups daily
- Check for hidden salt in processed foods
- Choose herbal teas or decaf option
5. Think beyond the plate
Weight-bearing exercise and not smoking are also key to bone health.
“Nutrition and lifestyle go hand-in-hand,” says Tess. “Food lays the foundation, but movement builds strength.
For caterers & foodservice teams
If you cater for older adults or at-risk populations, consider:
- Fortifying dishes with dairy or fortified plant-based alternatives
- Offering snacks like yoghurt, cheese and crackers
- Highlighting vitamin D-rich options in winter menus
- Ensure all residents take a vitamin D supplement during the winter months and all year for those who are unable to get outside much
- Providing smaller meals with higher protein density “Simple swaps can help meet key nutrient needs without changing your entire menu,” Tess advises.
Final thoughts
Osteoporosis prevention starts young but matters at every age. By building good habits and ensuring nutrient-rich meals, we can all help keep bones strong for life.
From advice on boosting your menus with calcium-rich dishes to “Dietitian Approved” verification… allmanhall tailor nutrition and dietetic solutions to meet your needs. Our expert dietitian, registered nutritionist and wider team are here to help.
This World Osteoporosis Day, take a moment to review your plate – and your menu planning – to see how small changes can add up to a big impact on bone health for your residents.
