Here is a list of good eating habits that will help you maintain or improve your bone density. 

Eat less fat to prevent osteoporosis

Studies have determined that when you have high cholesterol, you have fewer cells that build bones.  The building of your bones is a continual process of bone breakdown and bone buildup.  If you have more bone breakdown activity than bone build up, you will end up with low bone density.

High cholesterol comes from eating to much saturated fat.  So here is where you can improve your bone regeneration by eliminating or reducing these saturated fat containing foods

Eat less meat and look for more lean meats.  Turkey has less saturated fat than chicken or beef.

Eat less dairy products such as milk and cheese.  These products are high in saturated fat.

Eat more oils that contain omega-3 (fish oil), omega-6 (olive oil) and omega-9 (found in avocados.)  Do not cook with these oils since they breakdown at high temperatures creating high levels of free radicals.  Cook with coconut oil.  This oil does not breakdown at high temperatures.  Coconut oil is high in saturated fat but it is a short chain fatty acid, which is good for your health. But, butter has saturated fat that contains a long chain fatty acid, which is bad for you health in excess.

Eat more fiber to prevent osteoporosis

Again by lowering cholesterol, you can improve the density of your bones.  Lower your cholesterol by eating more fiber.  Most people do not eat enough fiber.  The best fiber to eat is in bran, fruits and vegetables - oat bran, rice bran citrus fruits, apples, figs, beans, strawberries, etc.

Eat more calcium rich foods to prevent osteoporosis

Most people need to get at least 1000 mg of calcium every day.  Some people need more.  To get this amount of calcium, you should take a daily supplement and eat those foods that are rich in calcium - yogurt, fig, tofu, boiled collards, cottage cheese, boiled kale or spinach, broccoli, all dark green vegetables.

 Eat less salt to prevent osteoporosis

Eat less salt since salt and calcium compete to get absorbed in the small intestine.  If you eat too much salt, calcium will not get absorbed and will be flushed into the colon and out your body.  When salt gets into your blood, it attracts water.  This causes your kidney to flush this excess water out as urine.  When you urinate more than normal, you will be flushing out calcium and minerals that your body needs.

There you have it, a few ideas to start using so you can prevent osteoporosis.  Eat less saturated fat, eat more fiber, eat less salt, take a good calcium supplement, and eat more calcium rich food.