Bone health is influenced by many factors including genetics, physical activity, bodyweight, smoking and certain key nutrients such as calcium. Of these factors, exercise and bodyweight may be key for you. There are some data that show better bone health in athletes from sports such as running, tennis and ballet. However, those athletes who fail to menstruate, which has been bought on by strenuous exercise and low bodyweight, are know to have bones which are less strong. This is primarily due to a reduction in oestrogen ­ a hormone vital in healthy bone metabolism. For information on these other factors, may I suggest the National Osteoporosis Society website at www.nos.org.uk

From your teens to your mid-to-late 20's you are still laying down bone and 'maximising your peak bone mass' and so what you eat and drink now will still affect your bones in the future. Calcium has achieved the most attention in its role in bone health, but other nutrients such as Vitamin D, protein, phosphorus, sodium, potassium, caffeine and alcohol also affect bone health (refer to Long Answer). Precisely, how much calcium is needed for optimal bone health is not yet clear, but there is evidence that a threshold level exists, that is a level above which you do not get better bone health. In a large study published in the American Journal of Clinical Nutrition in 1991 and 1992, threshold levels were found at all stages of growth. The threshold values were 1,400mg a day for children aged 2-8years, 1480mg a day for those aged 9-17years and 960mg a day in young adults aged 18-30years. These levels are higher than the dietary reference values (DRV) given by the Department of Health in their 1991 report e.g. 700mg of calcium a day for 19-50 year olds.
Why not download my table of the calcium content of common foods to help you plan a good day's intake. Do not worry, semi-skimmed and skimmed milk contain as much, if not slightly more calcium than full milk, and other foods such as yoghurt, certain breakfast cereals and fruit will boost your diet further if you do not eat cheese. Your diet should provide therefore at least 700mg a day, with the likelihood of you needing nearer 1000mg providing the optimum amount for your age and history of fractures. A good dietary goal would be to aim for a pint of milk a day (low fat if preferred) on breakfast cereal, as a milkshake or smoothie (mix up some fruit such as papaya, banana, strawberries, tinned peaches with some milk and a dash of yoghurt for added thickness). Include a milky drink before bedtime and when you do drink tea and coffee, make sure you add milk or treat yourself to a latté. 1 pint of milk will give you 700mg a day of calcium.