Osteoporosis is a disease that causes bones to become weak and thin. Older adults are more at risk of low bone density than people under 50 years old. As you grow older, more bone tissue is lost than is replaced. Your bones become weaker, and you may experience symptoms such as fractures, stooped posture, back pain, loss of height, and loose teeth due to bone loss of the jawbone.

You can help to protect your bones by eating nutritious meals and snacks like these every day:

1. Yogurt and milk

Yogurt and milk are excellent sources of calcium, and vitamin D. Dairy products are easy to include and require little preparation. Include them in your smoothie for a delicious breakfast, snack, or after workout drink. To reduce fat in your diet, select varieties that are nonfat or low-fat. For those of us who prefer non-dairy products, alternatives are available. Almond milk and rice milk are good substitutes. Make sure to check the carton to be sure they are fortified with minerals and vitamins.

2. Calcium-fortified cottage cheese

You can easily incorporate it into your daily menu. Look for one that is fortified with calcium and vitamins. Eat it plain from the carton or include it in a salad or pasta dish. Try cottage cheese topped with your favorite berries or mix it with pasta for a delicious entrée. There are many varieties of cottage cheese from which to choose. Select a low or nonfat version if you need to reduce fat and cholesterol. If you are looking for a slightly sweeter version, try one with pineapple.

3. Broccoli and kale salads

These green vegetables have a healthy amount of minerals and vitamins. Both of these superfoods pack a good amount of calcium, folate, and vitamins A, C, and D. Eating them a few times a week will help you get the recommended amounts of calcium and vitamins. For the most nutritional value, eat them raw in a salad or steamed as a side dish. Another tasty way to enjoy them is to blend them with your favorite ingredients to make your morning smoothie.

4. Dried figs

Dried figs are a yummy and sweet addition to your menu. They have calcium and vitamins. Readily available in most grocery stores, they can be added to your cereal, packed in a lunch box or backpack for an energy-boosting snack, included in a salad, or blended in a smoothie. Keep in mind that they should be eaten in moderation, especially if you want to lose weight because they are high in calories.

5. Canned salmon and sardines with the bones

Canned fish with bones sounds scary, but there is no need to worry. Because the fish is cooked during the processing, the bones are soft and can be eaten. They provide a healthy boost of calcium. Eat sardines straight from the can for a nutritious snack. Use them as a salad topping to increase the calcium and protein. Like sardines, salmon can be eaten right from the can. For a healthy and delicious meal, prepare a quiche or burgers using canned salmon.