NELVIN C. CEPEDA / Union-Tribune Is soy a miracle food or do its purported health benefits amount to a hill of beans?

Oh soy. What's one to make of it? Soy, which comes in many forms and is derived from soybeans, has long had the reputation of being a near perfect health food – offering loads of protein with little calories and fat. For years, the government and nutritionists have praised soy, pointing to the health of Asian populations where soy is a diet staple.

• The soy story

Osteoporosis, gradual loss of bone mass, is one of the most common bone diseases. Your diet can make a big difference in your bone strength. Do you know what changes you need to make to have strong bones?

Fill your bowl with a diabetes fighter. Fiber in cereal, bread and other grains may protect against type 2 diabetes, according to the Archives of Internal Medicine. The insoluble fiber in grains makes cells more sensitive to insulin, and this may reduce the risk.