Understanding Osteoporosis Chart - A woman in midlife will be able to get sufficient calcium in her diet without putting on weight. Menopausal women need to consume 1,200 milligrams of calcium daily. 3 glasses of 1% to skim milk provides up to 900 milligrams. The remainder could easily be provided via calcium-rich and calcium-fortified foods. Foods fortified with vitamin D and calcium is growing. Ex. orange juice, soy milk, yogurt, cereal, crackers, breakfast bars, bread, and even pancakes.
Exercises for strong bones, by the National Osteoporosis Foundation. Why women should do weight training. No, it won't bulk you up or make you look manly. It sure helps reduce the risk of breaking your bones after 60!