According to the National Osteoporosis Foundation, one in two women over age 50 will have an osteoporosis-related fracture. Osteoporosis has been called the silent disease because it can develop without any symptoms. It is important to make bone health a lifelong process. Eating the right foods and exercise are important factors in building and maintaining healthy bones for all ages. For healthy bones, choose foods rich in calcium, vitamin D and vitamin K.

According to the National Osteoporosis Foundation, one in two women over age 50 will have an osteoporosis-related fracture. Osteoporosis has been called the silent disease because it can develop without any symptoms. It is important to make bone health a lifelong process. Eating the right foods and exercise are important factors in building and maintaining healthy bones for all ages. For healthy bones, choose foods rich in calcium, vitamin D and vitamin K.

Calcium: The best way to get calcium is always in food, especially low-fat milk, yogurt and cheese. There are also many calcium-fortified foods available that can provide calcium in the diet. Choose calcium-fortified orange juice or look for cereals and waffles that are fortified with calcium.

The goal for calcium each day varies, depending on your age:

n Adults 50 years or younger need 1000 mg calcium each day

n Adults 50 years or older need 1200 mg calcium each day

Here is a quick tip to determine how many milligrams of calcium you’re actually getting. Look for the percent of daily value listed for calcium on the Nutrition Facts label. Simply replace the percent sign with a zero, to determine the milligrams of calcium. For example, if the label lists calcium as 20 percent DV, that food provides 200 mg calcium per serving.

Vitamin D: The main dietary sources of vitamin D are low-fat milk that has been fortified with vitamin D and cold saltwater fish such as salmon and tuna. Read yogurt labels to determine if vitamin D has been added to the yogurt. New research has confirmed the importance of vitamin D in our diets. See your doctor to find out if you need vitamin D supplementation. Our bodies can also make vitamin D when exposed to sunshine for about 15 to 20 minutes a day.

Vitamin K: Dark leafy green vegetables such as spinach, kale and dark-green pre-packaged salad blends provide the most vitamin K in the diet. Vitamin K helps put more calcium in the bones.

Wake-up smoothie
Serves 3 (1 cup each)

All you need:
1 1/2 cups calcium-fortified 100 percent orange juice
1 1/4 cups frozen berries (raspberries, blackberries, blueberries and/or strawberries)
1/2 cup low-fat silken tofu or low-fat plain yogurt
2 teaspoons vanilla agave nectar

All you do:
1. Combine ingredients in a blender; cover and blend until smooth and creamy. Serve immediately.

Nutrition information per serving: calories, 139; carbohydrate, 33 g; cholesterol, 0 mg; dietary fiber, 4 g; fat, 2 g; protein, 4 g; saturated fat, 0 g; sodium, 19 mg; calcium, 200 mg.