Strong bones are just as important for men as women. We need calcium, vitamin D and other important nutrients to ensure our bones and teeth stay strong and hard.
The Academy of Nutrition and Dietetics advises men to ingest 1,000 milligrams of calcium a day from either foods or supplements. After age 70, calcium needs increase to 1,200 milligrams a day.
To achieve that through diet, men need at least three servings of calcium-rich foods daily. A serving of calcium is equivalent to:
1 cup low-fat or fat-free milk
1 cup low-fat or fat-free yogurt
1½ ounces low-fat or fat-free cheese
½ cup tofu (prepared with calcium sulfate)
1 cup calcium-fortified soymilk
1 cup calcium-fortified juice
3 ounces canned sardines, with bones
For more Academy guidelines, read this.