Healthy eating can make you look, feel, and perform better. Choosing the right amount and type of food will give you the energy you need to be healthy and strong. It also cuts your risk for many illnesses like osteoporosis and diabetes.
Calcium can help prevent broken bones.
It’s best to get calcium in your diet through foods such as:
It is best to get calcium from the foods you eat. These foods also have other nutrients that are good for your health.
Learn more about
Foods sources of calcium
Vitamin D helps your body absorb calcium and keep your bones and muscles strong. You can get some vitamin D from being out in the sun and from some foods. Most Canadians do not get enough vitamin D and need supplements.
There are some reasons why we are not able to get enough vitamin D from the sun.
Healthcare providers recommend that you take a vitamin D supplement each day. The best one is vitamin D3.
Do not take more than 4000 IU a day of vitamin D as a supplement.
Also include foods in your diet that have vitamin D along with a vitamin D supplement.
Foods with vitamin D include:
Learn more about
To find out more about healthy eating:
Some grocery stores will give tours helping you with making the best choices and reading food labels. Ask at the customer service desk.
To learn more about your risk of falling, take the
“Is there a chance you might fall?” checklist.
Current as of: June 30, 2019
Author: Fall Risk Management Program
This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an "as is", "where is" basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.