As runners, regular exercise freaks, it is so important that we keep our bones strong and healthy. I am going to list just a few important aspects you can add to your diet to keep your bones strong!
1. Calcium -it is recommened that we get 1,000 to 1,200 milligrams per day. This can be covered in just three servings of low fat dairy products. Think string cheese, low fat yogurt, skim milk, low fat chocolate milk, cottage cheese, low fat cheese.
2. Omega 3s have been shown to reduce osteoarthritis. Omega 3s can be found in eggs and fatty fish such as Salmon.
3. Vitamin D: Women age 19-50 should get 200IU a day. You can find Vitamin D in OJ, fortified milk, and salmon.
4. Finally, number four being Protein. My all time fave! Pick up some egg whites, eggs, tuna, chicken, fish, protein powder, cottage cheese, etc. All these products have great sources of protein to keep your bones strong!
1. Calcium -it is recommened that we get 1,000 to 1,200 milligrams per day. This can be covered in just three servings of low fat dairy products. Think string cheese, low fat yogurt, skim milk, low fat chocolate milk, cottage cheese, low fat cheese. 
2. Omega 3s have been shown to reduce osteoarthritis. Omega 3s can be found in eggs and fatty fish such as Salmon.
3. Vitamin D: Women age 19-50 should get 200IU a day. You can find Vitamin D in OJ, fortified milk, and salmon.
4. Finally, number four being Protein. My all time fave! Pick up some egg whites, eggs, tuna, chicken, fish, protein powder, cottage cheese, etc. All these products have great sources of protein to keep your bones strong! What do you do to keep your bones strong? Take supplements, eat certain foods?
Great reminders to include these important items in our diets! I take calcium supplements because I don't eat enough dairy to fill the need, but everything else I get from foods!
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