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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.

 

Breakfast

Scrambled eggs with kale and mozzarella [Simply Recipes]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Carrot cake oatmeal [Oh She Glows]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

Be sure to substitute fortified oats in this recipe.

 

Yogurt parfaits [Iowa Girl Eats]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

Be sure to wash down all of these breakfast dishes with a glass of orange juice. (Brunch alternative: A drink that contains orange juice.)

 

Lunch

Smoked salmon and Gruyere grilled cheese [Baker by Nature]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Not-Greek salad with sardines and chickpeas [Nid’s Noggin Fix]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Kale salad with cherries and pecans [Steamy Kitchen]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Spanish tortilla [Bon Appetit]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

The BEST mayo-free tuna salad [The Lucky Penny Blog]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Sun-dried tomato and spinach pasta [Ikhlas Hussain]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Dinner

Collard greens with bacon [Cook In / Dine Out]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Cajun grilled salmon with dirty rice [Wild Salmon Recipes]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Enchiladas with spinach and quinoa [Well and Awake]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Chickpea saute with Greek yogurt [Serious Eats]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

“Tandori” mango salmon [Serious Eats]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

 

Spicy roasted broccoli and shrimp [Everybody Likes Sandwiches]

Nutrient-Rich Eating: 15 Delicious Recipes For Healthy Bones

Enjoy these dishes and healthier bones!

 
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