This document provides information about calcium and bone health. It discusses: - Calcium's important role in bone strength and its recommended intake amounts at different ages. - How bone mass is highest during adolescence and declines with age. - Osteoporosis and how it weakens bones through calcium loss. - Simple prevention steps like meeting calcium/vitamin D recommendations through food, exercise, and lifestyle habits. - Good calcium sources from various food groups, including dairy, grains, proteins, fruits and vegetables. - Tips for those who are lactose intolerant to still meet calcium needs. - The importance of vitamin D for calcium absorption and good dietary sources. - Examples of meals