Feed Your Bones Right!

  • Feed Your Bones Right!
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    Sure, you know you need calcium (the mineral makes up about 70% of your bones). And you know dairy is an excellent source (just one cup of skim milk provides 300 mg). But we bet you didn’t know about these delicious sources!

  • Spread on the hummus.
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    Spread on the hummus.

    You’ll find all kinds of hummus in the supermarket and that’s great, since chickpeas pack 80 mg of calcium in a cup. Hummus is a natural dip for vegetables, and it makes a great spread in place of mayo.

  • Sip a cup of calcium-fortified OJ
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    Sip calcium-fortified OJ

    Down a cup in the morning, and you’ll get 300 mg of calcium in one shot! It’s a great idea if you don’t like to start your day with milk.

  • Keep dried figs on hand.
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    Keep dried figs on hand.

    Just eat a few as a snack, chop and stir into yogurt or cook them right into your oatmeal. You can even add them to stews to give a hint of sweetness to savory meals. Ten dried figs pack 250 mg of calcium!

  • Mix up some oatmeal!
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    Mix up some oatmeal!

    Packing 100-150 mg of calcium per serving, oatmeal is a handy way to get your daily dose. And don’t think it’s just a breakfast food! Oatmeal is really a blank canvas, so get creative with it: Make it savory by adding chopped peppers, onions and topping with a poached egg. Or add some Cheddar and Parmesan for a real calcium kick!

  • Stock up on canned salmon, sardines and anchovies.
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    Stock up on canned salmon, sardines and anchovies.

    Try whipping up a salmon or sardine salad like you would tuna salad, adding chopped onions, celery and cucumber for crunch and some plain yogurt and Dijon mustard for the moisture. And if you think you don’t like anchovies, try this: Heat up a little olive oil and garlic in a small sauté pan, toss in half a can of anchovies for a savory sauce you can use on broccoli, asparagus and pasta.

  • Nosh on nuts.
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    Nosh on nuts.

    An ounce of almonds offers 74 mg of calcium. Or switch from peanut butter to almond butter and get 86 mg per 2 Tbsp!

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Recipes
Joy Bauer's Hoisin-Glazed Salmon
Hummus
White Lasagna with Mushrooms and Bacon

Steak Salad with Blue Cheese Dressing
Sesame Fried Tofu with Soy-Glazed Broccoli
Broccoli Risotto with Toasted Almonds

Creamy Black Bean Soup
Orange Stir-Fried Chicken with Edamame
Creamy Shrimp Scampi with Angel Hair
Chocolate Pudding Crunch
Three-Cheese Macaroni and Cheese
Chocolate Chip Ice Cream
Grilled Cheese and Cream of Tomato Soup
Recipe Cards

 

Nutrition
Eat for Strong Bones
Feed Your Bones Right!
Beware: Beverages That Sap Your Bones

8 Sneaky Ways to Get Your Nutrients
Is Your Diet Damaging Your Bones?
The Best-Bone Health Foods—Including Sweet Treats!

How Much Calcium You Need
How Much Vitamin D You Need
Calcium-Rich Food List
Vitamin D-Rich Food List
Bone-Building Food Swaps
How Drinking Tea Can Help Your Bones
Bone-Boosting Meal Plan
Grocery Shopping List

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