Should contain the adequate amount of proteins, total calories, vitamin D and calcium. Daily intake of 700 -1000 mg of calcium is adequate. Adolescents, pregnant or breast-feeding women, post-menopausal women and adults over age of 65 are advised to have 1500 mg of calcium daily. Sources of calcium include milk, cheese, yogurt, green leafy vegetables, Brazil nuts, sardines and almonds. Daily intake of about 800 IU of vitamin D is recommended.
Eating sardines can prevent the process of osteoporosis.