To prevent and improve osteoporosis, your diet should include the following types of foods: 1. High-calcium foods such as milk, yogurt, cheese, tofu, and leafy green vegetables. 2. Foods rich in vitamin D, such as fish (especially salmon and sardines), egg yolks, and fortified foods. 3. Foods high in magnesium such as nuts, seeds, and whole grains. 4. Foods rich in vitamin K, such as spinach, kale, and broccoli. These foods help increase bone density and promote bone health. Additionally, maintaining an adequate protein intake is key, as protein is a fundamental component of bones.