It's never too early, or too late, to make bone health a priority. Ten million Americans have osteoporosis, a disease that makes bones become weak and more likely to break, and nearly 34 million have low bone mass, putting them at risk for osteoporosis.

Bone up on dairy

Dairy foods are an excellent source of several essential nutrients that work together to help protect bones, including calcium, magnesium, phosphorus, potassium, protein and vitamin D. By enjoying 3 servings of low fat or fat-free milk, yogurt or cheese every day as part of an overall healthy diet, families, especially children and teens in their peak bone-building years, can help reduce the risk of osteoporosis later in life.

Follow these BONE basics

Whether you're 8, 18, or 80 years old, these tips can help the entire family be bone healthy at every age.

• Be active. Participate in weight-bearing and cardiovascular activities daily or at least several times a week.
• Own your diet. Adopt a lifestyle of proper nutrition that reflects the 2010 Dietary Guidelines for Americans and includes 3 servings every day of low fat or fat-free milk, cheese or yogurt.
• Nourish your bones. For stronger bones, there's no better source than dairy foods, which provide essential bone-building nutrients.
• Encourage others. Be a role model by setting a good example. Children follow the lead of parents and older siblings.