1. Eat Well! Strive to take in approximately 200 extra calories per day, mainly from high-quality sources of protein – eat 3-to-4 servings of meat and protein alternatives every day. [1] Consume 3-to-4 calcium-rich foods (from dairy and/or non-dairy sources) daily. Get in at least five (5-to-10 is preferable) servings of fruits and vegetables [...]