No surprise here, milk is another excellent source of calcium. An 8-oz. glass of milk contains about one-third of your daily calcium needs. (Skim or low-fat is best.) Most brands of milk are fortified with vitamin D, another nutrient essential for bone health. (More on vitamin D in a minute). If you’re not a dairy fan or are unable to tolerate lactose, look for a fortified soymilk, or try a lactose-free milk, like Lactaid. Don’t like milk by itself? Try our Vanilla Honey-Nut Smoothie, which gets a nutrient boost from soybeans, tofu, and frozen yogurt.