Eat This. Not That. My go-to guide after 50

What's ON and OFF the menu for healthy bones and ageing. PLUS Shopping list 🛒

Illustration: Irina Levitskaya

Your bones are alive. Every hour, minute and second, your bone cells are responding—for better or worse—to every choice you make.

Road Trip to Younger is the trusted guide to healthy ageing for women over 50

As an award-winning journalist and magazine editor, I’m here to cut through the hype, decode the science, and lay out your roadmap to healthy longevity. Destination: Joyspan—the longest, healthiest and most pleasurable lifespan possible.

We’re the community of women flipping the script on ageing—growing younger as we grow (gloriously) older.

To our new subscribers, thank you for joining us. A big welcome!

There’s nothing like a shock diagnosis to turn everything upside down. Even the supermarket felt like a whole new planet after I found out I had osteoporosis, nine years ago.

Just as with my exercise routine, eating needed a complete rethink—and a few extra glasses of milk definitely wasn’t going to cut it. This was going to need a whole new navigation system—a new aisle-by-aisle map.

Using the best science as my GPS, it took a few years to uncover bone-strengthening gold lurking down every aisle. But what you’ll find here is my Go-To List—at the top of every shopping list. All of them are familiar, super affordable, easy to use, and ideal for women 50+ who want to align healthy food with healthy bones.

I've also included foods and drinks to detour around, plus, yes, your own shopping list for steering your own fresh route around the supermarket.

Ready to bone up on what’s ON and OFF the menu for bones and a stronger, longer, younger life?

Let's go! 🚗🔥

I’d love to know: Any surprises here? What’s already on your list? Drop me a note in the comments below. I always love to hear what you’re thinking!

For better or worse, what’s on your plate—and what’s on your fork—is a major determinant of your bone-health destiny.

After 50 our diet becomes one of the most important weapons in our age-well arsenal.

Especially during our pre- and post-menopausal years, bones need all the help we can give them:

📈 Women lose up to 20% of bone density in the 5-7 years following menopause

📈 One in two postmenopausal women will have osteoporosis, and most will suffer a fracture during their lifetime.

But, all is far from lost!

As we’ve seen throughout this Boss Your Bones series:

💪 Your bones are alive with cells changing every second, in response to your habits.

Your fate, in many ways, is on your plate!

It all comes down to one simple principle: EAT THIS… NOT THAT!"

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Let’s start with

EAT THIS…
The Bone Boosters

Meet the superheroes of stronger bones and better ageing.

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FRESH PRODUCE 🥬

The foundation of your bone-building begins in the produce aisle

🦸‍♀️ Rocket (Arugula)

Rocket is, per bite, the most nutrient-dense salad green. It has 8x more calcium than iceberg lettuce and even beats spinach in terms of vitamin K absorption rates.

💪 KEY BENEFITS:

• Vitamin K → Activates bone-binding proteins
• Calcium → Provides the building blocks to build bone
• Glucosinolates → Fights bone-damaging inflammation
• Nitrates → Improves nutrient delivery to bones
• Vitamin C → Boosts collagen production

📝 HOW TO USE ROCKET:

• Add to salads
• Blend in smoothies
• Use as a pizza topping for a peppery nutrient boost

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🦸‍♀️ Kale

Kale's calcium absorption rate is a whopping 49%, making it one of the best of all bone-building foods

💪 KEY BENEFITS:

• Highly absorbable calcium → Better than dairy absorption rates
• Mega vitamin K → Activates bone-binding proteins
• Vitamin C → Essential for collagen production
• Antioxidants → Protect bones from oxidative damage
• Folate → Supports bone cell regeneration

📝 HOW TO USE KALE:

• Massage extra virgin olive oil (EVOO) into raw kale leaves and add to salads
• Blend in smoothies
• Drizzle or toss in EVOO and roast for crispy chips

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🦸‍♀️ Red Capsicum (Red Bell Pepper)

Capsicum (red bell peppers) contain 3x more vitamin C than oranges and have the highest antioxidant activity of any commonly eaten vegetable. All this means they offer maximum collagen support per bite

💪 KEY BENEFITS:

• Mega vitamin C → Essential for collagen
• Antioxidants → Protect bone cells from damage
• Anti-inflammatory → Reduce bone-damaging inflammation
• Carotenoids → Support bone cell health
• Flavour enhancer → Makes healthy eating irresistible

📝 HOW TO USE RED CAPSICUM (RED BELL PEPPER):

• Eat raw for maximum vitamin C
• Roast for sweetness
• Include in stir-fries for colourful bone-building crunch
• Add to smoothies

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🦸‍♀️ Broccoli

Broccoli is the only vegetable that delivers calcium, vitamin K, and collagen-building vitamin C in bone-boosting amounts. Plus its calcium is absorbed at 61% efficiency compared to milk's 32%.

💪 KEY BENEFITS:

• Bioavailable calcium → Easily absorbed bone building blocks
• Vitamin C → Critical for collagen formation
• Sulforaphane → Powerful anti-inflammatory compound
• Vitamin K → Activates bone-binding proteins
• Magnesium → Supports calcium metabolism

📝 HOW TO USE BROCCOLI:

• Lightly steam to preserve vitamin C
• Drizzle with extra virgin olive oil to boost the body’s ability to absorb even more of broccoli’s goodness

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PROTEIN 🐟

Fuel your bones with these protein powerhouses

🦸‍♀️ Salmon

Wild salmon provides more vitamin D per serving than most supplements, plus omega-3s in the perfect form for maximum anti-inflammatory bone protection

💪 KEY BENEFITS:

• Omega-3 fatty acids → Reduces bone-damaging inflammation
• Complete protein → All amino acids needed for bone building
• Vitamin D → Helps body absorb calcium efficiently
• High-quality protein → Builds strong bone scaffolding

📝 HOW TO USE SALMON

• For wild salmon, look for labels like "wild-caught" or “Alaskan”, or ask knowledgeable staff at seafood shops
• Choose salmon fillets or canned salmon
• Grill, fry, bake or steam salmon fillets
• Use canned salmon in salads, fritters and on toast

Canned salmon with small edible calcium-rich bones are particularly good for boosting bone health

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🦸‍♀️ Sardines

Sardines may be small but they pack a punch of calcium (one tin has more calcium than a glass of milk). Plus they're one of only three foods naturally high in both vitamin D and omega-3s

💪 KEY BENEFITS:

• Edible bones → Massive calcium boost
• Natural vitamin D → Helps calcium absorption
• Omega-3s → Reduce bone-damaging inflammation
• Complete protein → All amino acids for bone matrix
• Budget-friendly → Affordable bone nutrition, year-round

📝 HOW TO USE SARDINES

• Choose fresh or canned
• Barbecue, roast, crumb or fry fresh sardines
• Add canned sardines to salads, spread on toast or mash into pasta or pasta sauces

Choose canned varieties with edible bones for maximum calcium

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🦸‍♀️ Eggs

Egg yolks are one of only four natural food sources of vitamin D. They also contain all bone-building amino acids in the exact ratios your body needs. Free-range eggs offer a modest additional vitamin D boost

💪 KEY BENEFITS:

• Natural vitamin D → One of few food sources (in yolk!)
• Complete protein → All essential amino acids
• Choline → Supports bone cell communication
• Phosphorus → Partners with calcium in bone structure
• Ultimate versatility → Works in any meal, any style

📝 HOW TO USE EGGS

• Use eggs boiled, scrambled, poached, fried (in extra virgin olive oil),
• Add hard-boiled eggs to salads
• Use in healthy pancakes and omelettes

Don't skip the yolk - that's where the vitamin D lives

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DAIRY 🥛

Calcium-rich classics that deliver results

🦸‍♀️ Greek Yoghurt

Greek yogurt contains double the protein of regular yogurt, plus live cultures that can enhance calcium absorption. Just ⅓ cup still provides around 15% of your daily calcium needs

💪 KEY BENEFITS:

• High calcium → More concentrated than regular yoghurt
• Double protein → Extra amino acids for bone matrix
• Live probiotics → Improves calcium absorption and supports the connection between a healthy gut and healthy bones

📝 HOW TO USE GREEK YOGHURT:

• Add to dips, sauces and salad dressings
• Use as a base or topping for breakfast bowls
• Add to smoothies

Greek yoghurt is a great addition to both sweet and savoury foods

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🦸‍♀️ Fortified Plant-based “Milk”

Many fortified plant-based milks contain more calcium than dairy milk, plus added vitamin D to help absorption. But not all plant milks are bone-boosting—choosing the right one matters.
Soy milk is considered the best nutritional plant-based milk choice

💪 KEY BENEFITS:*

• Calcium → Often contains more than dairy milk
• Vitamin D → Helps your body absorb calcium effectively
• Plant compounds → Additional bone-supporting nutrients
*Always check the label

⚠️ LABEL ALERT:

• Beware of products with a long list of ingredients including emulsifiers, stabilisers, and artificial ingredients
• Check the sugar content—choose unsweetened or <5g per serve
• Check calcium content: it should be at least 300mg per cup (250ml / 8 fl oz)
• For calcium-fortified products: look for calcium carbonate which offers better absorption than calcium phosphate. Calcium carbonate-fortified soy milk has comparable calcium absorption to cow's milk.
• Choose Vitamin D fortified: 2.5-3.5 micrograms per serve

• Sugar: <5g per serve

• Calcium: >300mg per serve, fortified with calcium carbonate

• Vitamin D: 2.5-3.5 micrograms per serve

• Beware emulsifiers, stabilisers, and artificial ingredients

📝 HOW TO USE FORTIFIED PLANT-BASED “MILKS”:

• Use wherever you'd use dairy milk
• Shake well before pouring - calcium settles at the bottom

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PANTRY 🥫

Budget-friendly bone boosters at your fingertips

🦸‍♀️ Quinoa

This "superfood" seed masquerades as a grain but delivers a complete protein plus serious magnesium—30% more than brown rice

💪 KEY BENEFITS:

• Complete protein → Provides the full set of amino acids for bone building
• Magnesium → Converts vitamin D to its active form
• Phosphorus → Partners with calcium in bone structure
• Manganese → Essential for bone formation

📝 HOW TO USE QUINOA

• Use as a rice substitute
• Add to salads, warm or cold
• Mix into breakfast bowls for a protein boost

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🦸‍♀️ White Beans

One cup of white beans delivers serious magnesium - essential for turning vitamin D into its active, bone-building form. They're also one of the cheapest protein sources you can buy.

💪 KEY BENEFITS:

• Magnesium → Converts vitamin D to its active bone-building form
• Phosphorus → Partners with calcium in bone structure
• Plant protein → Sustainable amino acids for bone matrix
• Budget superhero → High nutrition for minimal cost

📝 HOW TO USE WHITE BEANS:

• Add to soups
• Toss into salads
• Mash into creamy dips

White beans come in many varieties including cannellini and navy beans—use what you can find

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🦸‍♀️ Extra Virgin Olive Oil

Extra virgin olive oil helps your body absorb calcium more effectively and strengthens bone formation. Studies show people who consume the most EVOO have up to 51% fewer bone fractures. The healthy fats in EVOO unlock nutrients in vegetables and leafy greens, making it the ultimate bone-building catalyst.

💪 KEY BENEFITS:

• Monounsaturated fats → Helps absorb vitamins D & K
• Polyphenols → Reduces bone-damaging inflammation
• Vitamin E → Protects bone cells from oxidative stress
• Flavour enhancer → Makes vegetables irresistible

📝 HOW TO USE EXTRA VIRGIN OLIVE OIL:

• Drizzle on vegetables
• Use in salad dressings
• Drizzle on vegetables before roasting
• Add to marinades and rubs

For more about the benefits of extra virgin olive oil for women after 50
The Golden Elixir of Thriving Ageing — It's At Your Fingertips

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🦸‍♀️ Pumpkin Seeds

Pumpkin seeds deliver more protein per gram than any other food (30g per 100g serving) plus they contain more magnesium than almonds and more zinc than beef—the ultimate mineral-dense protein

💪 KEY BENEFITS:

• Zinc → Essential for bone formation and healing
• Magnesium → Converts vitamin D to its active bone-building form
• Phosphorus → Partners with calcium in bone structure
• Healthy fats → Help absorb fat-soluble vitamins D & K

📝 HOW TO USE PUMPKIN SEEDS:

• Sprinkle on salads
• Blend in smoothies
• Add to trail mix
• Roast with spices for a crunchy bone-building snack

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🦸‍♀️ Prunes

Prunes are the only fruit with clinical evidence for bone protection, and it’s compelling! Just 5-6 prunes daily has been shown to prevent hip bone loss in postmenopausal women

💪 KEY BENEFITS:

• High vitamin K → Activates bone-binding proteins
• Boron & magnesium → Supports bone formation enzymes
• Powerful polyphenols → Fights bone-damaging inflammation
• Potassium → Maintains calcium balance
• Proven protection → Studies show hip bone density preservation

📝 HOW TO USE PRUNES:

• Add to morning porridge or muesli
• Use in trail mixes
• Chop into salads

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🦸‍♀️ Green Tea

Studies show regular green tea drinkers have higher bone density, especially in the spine and hips.

💪 KEY BENEFITS:

• Polyphenols → Build new bone while slowing bone breakdown
• Antioxidants → Fight bone-damaging inflammation
• Fluoride → Strengthens tooth and bone minerals

📝 HOW TO USE GREEN TEA:

• Just 1-2 cups daily have been shown to make a measurable difference to bone strength over time
• Consume hot or iced

For more about the benefits of green tea for women after 50:
Are These 2025's Tiniest, Mightiest Diet Tweaks?

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🦸‍♀️ Water

YES, water! Water makes up about 25% of your bones and is crucial for maintaining bone strength and structure. Proper hydration helps transport calcium and other bone-building nutrients through your bloodstream to where they're needed most. So many of us women 50+ are dehydrated because our

💪 KEY BENEFITS:

• Hydration → Transports calcium to bones via bloodstream
• Nutrient delivery → Carries bone-building minerals where needed
• Calcium retention → Prevents the body from stealing calcium from bones

📝 WATER TIPS:

• Aim for 8 glasses daily
• Add lemon for a vitamin C boost

Now we’ve covered EAT THIS… here comes

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…NOT THAT!
The Bone Thieves

The foods and drinks to avoid, reduce or limit.

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🦹‍♂️ Ultra-Processed Foods

Ultra-processed foods attack your bones from three angles: inflammatory additives damage bone tissue, their often high sugar content increases calcium loss through urine, and excess salt forces your body to steal calcium from bones. Meanwhile, they deliver zero bone-building nutrients.

🚫 WHAT TO LIMIT:

• Packaged snacks • Ready-made meals • Fast food • Frozen dinners • Goods that are baked commercially

⚠️ LABEL ALERT:

• Look for products with long ingredient lists, chemical-sounding names you can't pronounce, or ingredients you wouldn't keep in your own kitchen
• Check sodium: target less than 400mg per serve
• Check sugar: target less than 10g per serve

🔄 SMART SWAPS:

Substitute ultra-processed foods and convenience meals, with simple home-made recipes using real foods. Anything you make yourself will be infinitely better for you than something created in a factory

For more on how ultra-processed foods impact ageing:
WTF! What The Food Are You Really Eating?

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🦹‍♂️ Refined Grains

The processing and refining of grains removes 80% of the grain’s bone-building magnesium and 90% of manganese. Plus, refined grains increase calcium loss through urine.

🚫 WHAT TO LIMIT:

• White bread • White rice • Regular pasta • Crackers • Pastries

🔄 SMART SWAPS:

• Quinoa (technically a seed, far more beneficial)
• Brown rice
• Wholemeal bread
• Traditional oats / steel-cut oats
• Buckwheat

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🦹‍♂️ Added Sugar

Research shows that dietary sugar consumption increases urinary calcium excretion and may interfere with bone-building nutrients, increasing bone loss

🚫 WHAT TO LIMIT

• Biscuits • Cookies • Cakes • Sweets • Candy • Chocolate • Flavoured yoghurt • Sweet sauces

⚠️ LABEL ALERT:

Sugar >10g per serve = bone thief territory

🔄 SMART SWAPS:

• Fresh fruit
• Dates or dried fruit (in moderation)
• Prunes (see Eat This)
• Dark chocolate (70%+ cacao)
• Homemade smoothies with whole fruit
• Swap flavoured yoghurts for Greek yoghurt with berries

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🦹‍♂️ Sugary Drinks

Frequent consumption of sugary drinks weakens bones by pulling calcium from bone tissue. The phosphoric acid disrupts your body's calcium balance, increasing fracture risk over time

🚫 WHAT TO LIMIT:

• Cola • Soft drinks • Commercial fruit juices • Energy drinks

🔄 SMART SWAPS:

• Sparkling water with lemon
• Green tea
• Sugar-free kombucha

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🦹‍♂️ Processed Meats

Studies show that each daily serving of processed and red meat increases hip fracture risk by 3%. High consumption is also associated with lower bone density.

🚫 WHAT TO LIMIT:

• Sausages • Hot dogs • Ham • Salami • Pastrami • Chorizo • Pepperoni

🔄 SMART SWAPS:

• Fish
• Eggs
• Tofu
• Beans

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🦹‍♂️ Excess salt

Salt (sodium) is a notorious bone stealer. For every 2,300mg of sodium consumed (one teaspoon of salt), your body loses 40mg of calcium through urine—studies show high-salt diets can increase calcium loss by up to 30%

🚫 WHAT TO LIMIT

As well as limiting table salt in cooking and on meals, also limit: • Fast food • Packaged foods • Processed meats • Canned soups

⚠️ LABEL ALERT:

Sodium >400mg per serve = proceed with caution

🔄 SMART SWAPS:

If it’s flavour you crave, substitute salt with:
• Herbs
• Spices
• Miso paste
• Low-sodium stock cubes

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🦹‍♂️ Alcohol

Alcohol disrupts bone-building cells and prevents your intestines from absorbing calcium properly. Heavy drinking accelerates bone loss and delays healing after fractures occur

🚫 WHAT TO LIMIT:

• All drinks containing alcohol

🔄 SMART SWAPS:

• Try lower alcohol options and non-alc options
• Reduce intake by limiting yourself to one glass with meals
• Consider designated alcohol-free nights of the week, or limiting alcohol to special occasions

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🦹‍♂️ Caffeine

High caffeine intake forces your kidneys to excrete more calcium than normal. Drinking over 400mg daily (that's about 4 cups of coffee) can significantly reduce bone density, especially without adequate calcium intake

🚫 WHAT TO LIMIT:

• Coffee • Energy drinks

🔄 SMART SWAPS:

• Decaffeinated drinks
• Caffeine-free drinks
• Dandelion-root-based drinks such as dandy chai

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Your Bone-Boosting Shopping List

Now you’re armed with your bone-friendly superheroes and smart swaps, use this shopping list for a quick and easy reference. To take it with you to the supermarket, use the download, print it, take a screenshot, or save it to photos in your phone.

Supermarket sorted! 🛒

PDF DOWNLOAD: YOUR BONE-BOOSTING SHOPPING LIST

Bone Boosting Shopping List

93.9KB ∙ PDF file

Download

Download

After all my years in food magazines, it’s a thrill to be back talking about my favourite obsession (food!). And there’s so much more food ahead.
Coming next, get set for a simple bone-building meal planner and my favourite quick and easy recipes.

As we know, what’s good for our bones is good for us all over!

If you enjoyed this post, thank you for hitting ❤️ and share. Let’s help each other live strong, in bones as in health

The Boss Your Bones Project

CATCH UP HERE!

• 🦴 Boss Your Bones After 50: The journey begins!
Why every woman needs to be on the front foot with bones, and where to begin. Plus What’s your risk? Find it here.

• 🦴 What I Do at 64 that I didn’t do at 54
My top 10 time-tested bone hacks, based on the science. Sparked by my osteoporosis diagnosis, here are some key habits that helped turn my bones around. Find it here

• 🦴 Eat this. Not That!
Meet the foods that are ON and OFF the menu for growing stronger bones. Plus your Bone-boosting Shopping List. Find it here

• 🦴 The Explosive Truth About Milk—And What to Do About It
Plus your essential Calcium Calculator & Cheat Sheet to hit your target every day. Find it here

• 🦴 The Joyspan Diet: A food-lover's plan for women over 50
Your simple lifelong meal planner is here. Eat well, age strong. Find it here

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Tell me, how many of these foods are on your regular list? Any big surprises here? Drop me a line in the comments, below.

I love hearing from you!

Road Trip to Younger magazine is a reader-supported publication.

Thank you for helping me continue my work in supporting women 50+, and advocating for change on issues affecting women and ageing

Brodee xox
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A Note About Safety

This content is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the advice of your doctor or healthcare provider before changing your diet or exercise program.