STRENGTHEN YOUR BONES

FILL UP ON THESE:
LEAN TOP SIRLOIN. A 4-ounce of this cut (grass- or grain-fed) provides more than half the DV (8 mg) of zinc, a bone-protecting mineral. Research shows that low levels of zinc are associated with brittle bones in middle-aged women. If you prefer seafood, an Alaskan king crab leg packs 10 mg.
BROCCOLI. Broccoli is bursting with vitamin K, which helps your body transport calcium and metabolizes the mineral into your skeleton. Several studies found that vitamin K not only boosts bone mineral density in osteoporosis sufferers but also reduces fracture rates. As a result, the Institute of Medicine upped its daily recommendation to 90 mcg for women and 120 mcg for men (3.5 ounces of broccoli contains 141 mcg). Other good sources include broccoli rabe and spinach.
AVOID THIS:
SALT. Excess sodium increases the amount of calcium excreted in the urine. Over time, this could lead to significant bone loss, say British researchers. Grotto recommends limiting sodium intake to 2,300 mg daily.