Practical Dietitians

01/17/2026

Unsure of what to eat for breakfast, pack for lunch, or enjoy at dinnertime that will preserve your bone density? Click here for FREE access to "Meal Prep for Strong Bones!"

01/10/2026

Dual-energy X-ray absorptiometry (DEXA) scanning is widely available and is considered the gold standard for measuring bone mineral density (BMD). A t-score less than or equal to -2.5 indicates osteoporosis.

01/09/2026

How do the new 2025-2030 Dietary Guidelines for Americans impact your bones? 🦴

The dietary guidelines have long encouraged Americans to limit highly processed foods, sweetened foods, and promoted plant foods such as vegetables and beans. But they have not been well followed by the general population. The dietary guidelines set the standard for nutrition programs, including meals in schools, the military, and congregate meals for seniors.

In this set of guidelines, there is a big push for protein. For older women, that is appropriate, as many do not get optimal protein intake. However, be careful where you get your protein from. As always, protein can come from lean meat, poultry, fish, eggs, cheese, milk, and yogurt.

Dairy items do not have to be full-fat; they can be the item of your choice. Your overall focus is, does your food choice have the protein and nutrients your bones need, such as calcium, magnesium, potassium, and vitamin D?

Some plant milks also provide these nutrients, such as pea, soy, and protein almondmilk. In the plant line are other foods that furnish protein such as beans, lentils, peas, nuts, and seeds.

Vegetables and fruits have always been a high priority for their fiber, vitamins A & C, potassium, and magnesium. Eat a variety of vegetables and be sure to include dark, leafy greens.

Whole grains are recommended over refined since they provide fiber, B vitamins, antioxidants, and protein.

Healthy fats come from olive oil, canola oil, and avocados. These fats are also provided in some fish, nuts, seeds, and whole grains.

Season your food with herbs and spices, and if using salt, consider how well your blood pressure is managed.

The Dietary Guidelines for Americans reset U.S. nutrition policy by restoring science, common sense, and real food as the foundation of national health.

01/03/2026

Bone mineral density (BMD) is the amount of mineral in your bone tissue, with the chief minerals being calcium and phosphorus. 🦴

Some others include magnesium and potassium. Women with higher BMD are at a lower risk of breaking a bone.

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01/01/2026

Happy New Year! 🎉

Start your year off right with black-eyed peas, cabbage, and cornbread!

12/31/2025

Are you ready for the new year? Resolve to set a goal for a healthier YOU! We show you how in "Advancing to a Healthier You!" Available on Amazon.

This woman's guide helps you advance to better health by using: is well-referenced and written by two registered dietitian nutritionists who together have more than sixty years of experience. Whether you've relocated, become an empty-nester, or started a new job, you'll learn about the power...

12/27/2025

The abundance of food is still around.

Are you burning up all that energy? Explore the outdoors with a nice run or walk, and warm up with some chair squats as shown here before you go out the door!

12/25/2025

Merry Christmas 🎅

12/24/2025

Holiday blessings to you!🎄

12/22/2025

If you're hungry while preparing your holiday feast, munch on crunchy veggies dipped in refreshing tzatziki sauce.

12/20/2025

We didn't know which foods were best for stronger bones, but we found out! 🦴

And now we share them with you in "Eating for Better Bones: Fighting Osteoporosis."

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12/14/2025

Happy Hanukkah!