1, supply sufficient protein. Protein is the raw material of bone matrix, can increase the absorption and storage of calcium, to prevent and delay osteoporosis is beneficial. For example, lactalbumin in milk, bone albumin in bones, nuclear albumin in walnuts, albumin in eggs, all contain elastin and collagen, vitamin C is beneficial to collagen synthesis, so the elderly should have sufficient protein and vitamin C. 2, supplement calcium. Adequate calcium should be given in the diet, up to 800 mg per day for normal adults and 1000 mg for the elderly. 3, pay attention to the cooking method. Cooking methods are also quite important. Some vegetables, such as spinach and amaranth, contain more oxalic acid, which affects the absorption of calcium. If these dishes are blanched in boiling water, strain the water and then cook, it can reduce some of the oxalic acid. Then again, cereals contain phytase, which can break down phytate to release free calcium and phosphorus and increase utilization. Phytase is the most active in 55 ℃ environment, in order to increase the activity of phytase, you can first soak rice with the right amount of water and then wash, add fermenting agent in flour, corn flour, soy flour fermentation and extend the fermentation time, all can make phytate hydrolysis, so that free calcium increases. 4, limit alcohol consumption. Excessive alcohol consumption can affect the absorption of calcium, so should be limited to moderate alcohol consumption. 5.Supplement the right amount of calcium. At present, there are many types of calcium tablets in the domestic market, in addition to dietary supplements, can be properly supplemented with calcium, but pay attention to the combination of calcium form. Such as calcium carbonate, poor absorption, the content of calcium lactate is very low. Do not blindly supplement vitamin A and D pills, taking excessive amounts can cause toxic symptoms, and must be taken under the guidance of a doctor. Only when dietary calcium is combined with protein can it be fully utilized by the organism, so dietary calcium supplementation is advocated. It is recommended to take 250 grams of milk daily, which means about 250 mg of calcium supplement. However, a recent study by Italian scholars found that excessive consumption of milk by the elderly can promote the occurrence of senile cataracts. The reason is that 5% of milk is lactose, which is broken down into galactose under the action of lactase, and too much galactose can be deposited in the lens of the eye, affecting the normal metabolism of the lens and thus promoting the occurrence of senile cataracts. Therefore, calcium supplementation should not be taken only from milk, but also from other calcium-rich foods, such as cereals, soy products, yellow, green and red vegetables, shrimp, etc.