PreventionTo reach optimal peak bone mass and continue building new bone tissue as you age, keep the following factors in mind.Calcium: An inadequate supply over a lifetime contributes to the development of osteoporosis. Many published studies show that low calcium intake appears to be associated with low bone mass, rapid bone loss and high fracture rates. Yet national nutrition surveys show that many people consume less than half the amount of calcium recommended to build and maintain healthy bones. Food sources of calcium include low-fat dairy products such as milk and yogurt; dark green, leafy vegetables, such as broccoli, collard greens, bok choy and spinach; sardines and salmon; tofu; almonds; and foods fortified with calcium, such as orange juice, cereals and breads. Depending on how much calcium you get each day from food, you may also need to take a calcium supplement.