The building blocks of a diet that supports bone health are calcium and vitamin D. For healthy bones and to combat osteoporosis, foods rich in these two nutrients are crucial.
So you don’t have to go item-by-item checking the nutrition facts in the grocery store, here are a few foods that are rich in calcium and/or vitamin D.
- The vegetables: kale, broccoli, spinach and collard greens
- Dairy products: milk, cheese, yogurt, eggs
- Fish: salmon, sardines and tuna
- Others: fortified cereals, orange juice
Around these ingredients, you can build a nutritious and delicious diet. Below are 15 recipes that are easy to make, taste good, and will promote bone health. We have broken recipes down into breakfast, lunch, and dinner meals so you can mix and match into your diet as is convenient.
Scrambled eggs with kale and mozzarella [Simply Recipes]
Carrot cake oatmeal [Oh She Glows]
Be sure to substitute fortified oats in this recipe.
Yogurt parfaits [Iowa Girl Eats]
Be sure to wash down all of these breakfast dishes with a glass of orange juice. (Brunch alternative: A drink that contains orange juice.)
Smoked salmon and Gruyere grilled cheese [Baker by Nature]
Not-Greek salad with sardines and chickpeas [Nid’s Noggin Fix]
Kale salad with cherries and pecans [Steamy Kitchen]
Spanish tortilla [Bon Appetit]
The BEST mayo-free tuna salad [The Lucky Penny Blog]
Sun-dried tomato and spinach pasta [Ikhlas Hussain]
Collard greens with bacon [Cook In / Dine Out]
Cajun grilled salmon with dirty rice [Wild Salmon Recipes]
Enchiladas with spinach and quinoa [Well and Awake]
Chickpea saute with Greek yogurt [Serious Eats]
“Tandori” mango salmon [Serious Eats]
Spicy roasted broccoli and shrimp [Everybody Likes Sandwiches]
Enjoy these dishes and healthier bones!
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