Several types

Hear the word “prune” and you probably think of something older people eat to stay regular. But everyone should actually be snacking on dried plums (what is what prunes actually are!). Research has found that eating them every day, along with calcium and vitamin D, can help improve your bone density by slowing the breakdown of bone in your body.

It may go perfectly with pancakes, but orange juice doesn’t naturally contain much calcium. That said, it can still be a great way to increase your intake. How? Manufacturers often sell versions that have been fortified with calcium (look for it on the packaging). In fact, fortified orange juice has about the same amount of bone-building calcium as dairy milk.

Tofu is a mainstay in Asian cooking, both for its versatility and the fact that it’s a nutritional powerhouse. Half a cup of calcium-enriched tofu contains more than 860 milligrams of calcium. Tofu has other bone-building benefits, too. Research suggests that isoflavones, which are plentiful in tofu, may make soy useful in warding off bone disease in women after menopause.

You’d think that by swapping out dairy milk for the kind made from soybeans, almonds, or coconuts, you’d lose all that calcium and vitamin D. But most of the varieties you’ll find in the store have been given an extra boost of those nutrients. Check the label to be sure.