[header] How to keep your bones strong as you age [title] Have more dairy products. [step] Adults need about 700 mg of calcium a day to maintain good bone health. In general, you should try to get calcium from food rather than from supplements, as this means you will also get other nutrients from food that you need to maintain overall good health. 
Your diet should consist of at least one high calcium food per meal, including dairy products. [substeps] Milk, cheese, and yogurt are all good sources of calcium.