Practical Dietitians

08/29/2026

Do you know the T-score results from your DEXA scan? 🦴

No matter where you fall on the chart below, there are strategies to improve your bone health even if you have osteoporosis. We discuss that and more in our book, "Eating for Better Bones," available on Amazon.

08/22/2026

Vitamin B12 (cobalamin) is a nutrient that is associated with stronger bones, and many older women get plenty of. However, vegans, vegetarians, bariatric surgery patients, and those with malabsorption conditions are at risk.

Foods that provide B12 include
🦴 Eggs
🦴 Milk
🦴 Beef
🦴 Fortified breakfast cereals
🦴 B12-fortified nutritional yeast

08/15/2026

Women with adequate vitamin B9 (folate) levels are shown to have higher bone density. Many women, however, fall short on this vitamin, putting their bones at risk. Shore up your intake by including
🦴 Beans
🦴 Peanuts
🦴 Avocados
🦴 Orange juice
🦴 Dark green leafy veggies
🦴 Folate-fortified breads and cereals

Avocados help keep bones strong because they include nutrients that keep your bones dense. This green creamy fruit is tasty and filling.

08/08/2026

You can make simple food substitutions for better bone health by swapping the food you are craving with a healthy, satisfying choice.

Our free "21 Food Swaps for Better Bones" gives you 21 ways you can do this.

08/01/2026

Have you worn a weighted vest yet? Are you wondering if you should?

A weighted vest combined with walking may help improve balance and strengthen your bones. 🦴

If this appeals to you, consult your physician or physical therapist for clearance. Begin with a low weight and progress slowly as tolerated. More can be found in our book, "Eating for Better Bones," available on Amazon.

07/25/2026

Concerned about bone density? 🦴

Collagen is the most abundant protein in the body, and it is a major protein in your bones. As we age, we don't make as much, so this begs the question, "Can collagen powders strengthen bones?"

Learn how to eat enough foods rich in protein and vitamin C found in our book, "Eating for Better Bones," available on Amazon.

Eating for Better Bones: Fighting Osteoporosis

07/18/2026

Vitamin K helps with bone-building, especially the K2 form. Getting enough is crucial for preserving bone mineral density, and fortunately, the average postmenopausal woman does. Also, the body makes its own vitamin K2 in the colon. Vitamin K is found in dark leafy greens, fermented foods such as natto, liver, and prunes. Read our blog to learn the other bone-supporting attributes of prunes.

Discover how prunes protect your bones by preserving bone density to keep your skeleton strong and healthy.

07/11/2026

Vitamin C is not just for colds!

This nutrient is a major player in collagen formation, which helps make up your bone matrix. Vitamin C also helps broken bones heal. Women are barely getting enough, so we've listed some common foods to help you get what you need.
🦴Kiwi
🦴Broccoli
🦴Oranges
🦴Cabbage
🦴Potatoes

07/04/2026

Enjoy our 250th year!

06/27/2026

Make your protein intake work for you by incorporating resistance exercise into your routine.

A full (tall) plank is an exercise you can do to strengthen your core and whole body. Begin on hands and knees and extend legs out to enter the starting position of a pushup. Hold for 5 counts or longer and repeat 2 times. You can modify the exercise by dropping down to your knees.