As always check with your doctor and have appropriate blood work done before following any of the research suggestions from this or other sources.
Some foods to consider eating more often
Homemade yogurt with extra dry milk added to increase the magnesium and calcium content
Fat free milk (skim)
Defatted soy flour (at least 1/3 of a cup per day recommended)
Calcium fortified orange juice (2 cups per day recommended)
Green leafy vegetables, collard greens 355 mg/cal/cup, Bok choy 250 mg/cal/cup,
Broccoli, 200 mg/cal/cup
Sesame seeds
Carrots, lightly cooked
Pumpkin, canned or cooked
Sweet potatoes
Squash
Oatmeal, shredded wheat, other whole grain low-no sugar added cereals
At least 97% or greater fat free chicken or turkey breast. Substitute olive oil or canola oil for other oils, but still use sparingly. Also keep animal protein consumption down, it increases calcium loss.
Salmon and other fish, including the skin and fat (Research suggests this fat (EPA fat) has the ability to raise HDL’s
Sardines
Tofu with calcium sulfate
Fresh fruits (good source of boron to aid in calcium absorption)
Dried fruits, unsweetened, especially apricots, dates, prunes
Low fat tomato sauces and pasta
Peanuts, walnuts, almonds in moderation
Grape juice
Grapes, especially red grapes
Grapefruit, especially pink
Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.
Salad dressings and dips with non-fat sour cream, yogurt
Baked whole wheat chips and tortillas
Bean and, chickpea dishes and dips (great source of boron to help increase calcium absorption)
Tomato salsas
Mineral water
Remember the key to building your bones is not how much calcium you take in, but how much you absorb.
Foods to consider avoiding
1%, 2% and whole milk and products
Meats with 96% or less fat
Red meats (Increases calcium loss)
Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods
Food with high butter fat and other animal fats
Hot dogs, hamburgers
Salt (a major bone robber) or foods prepared with salt
More than one cup of coffee or other caffeine beverages a day
Sugar (a major bone robber)
Chocolate
Soft drinks due to high phosphorus content
Alcohol (it inhibits calcium absorption)
Carbonated Beverages
Caffeine (increases rate of calcium loss through the urine | 
