A variety of fresh fruits and vegetables and fewer processed foods are available in market, try to use them in your diet. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Always use low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis. Do not include foods and beverages that are high in calories, sugar, salt, and fat .Remember healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Always lookfor a healthy snack, like some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt. If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.