Enjoy a free menu developed by Mayo Clinic dietitians

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Health tips: Eating for healthy bones

Dear Reader,

Like any living tissue, bones need nutrients so that they can grow and maintain themselves. Most nutrients aren’t produced by the body; they must be provided by food. A lack of nutrients in your diet can lead to stunted growth, weaker bones and other medical conditions. In other words, the better your diet, the better your health. And the stronger your bones, the less chance you have of developing osteoporosis.

Enjoy this sample menu developed by Mayo Clinic dietitians that provides the recommended amount of daily calcium. The menu is based on a diet of 2,000 calories, with no more than 30% of the calories coming from fat. (Keep in mind that you may need more calories or less.) Sodium is also limited to 2,300 mg a day or less.

Breakfast

Omelet: 1 egg, 2 egg whites, 1 ½ ounces low-fat cheddar cheese, ¼ cup chopped onion and 1 ¼ cup chopped tomato; cooked in 1 teaspoon corn oil

1 small cornmeal muffin

2 teaspoons fruit spread

6 ounces calcium-fortified orange juice Decaffeinated coffee with low-fat milk

Lunch

Vegetarian chili with tofu (recipe on page 117)

6 wheat crackers

1 cup chopped cauliflower and cucumber

¾ cup blueberries

1 cup vanilla fat-free yogurt

Herbal tea or other calorie-free beverage

Dinner

Grilled chicken and vegetable kebabs: Marinate 3 ounces chicken in pineapple juice. Skewer and grill chicken pieces, bell peppers, cherry tomatoes and ½ cup pineapple chunks.

2/3 cup brown rice, tossed with parsley

2 cups spring greens with ½ cup orange segments and light vinaigrette

Water or other calorie-free beverage

Snack (anytime)

2 ounces (½ cup) unsalted pretzel twists

½ cup plain Greek yogurt with dill (dip)

Nutritional analysis

Calories: 1,900 Protein (g): 109, Carbohydrates (g): 271, Fat (g): 47, Saturated fat (g): 14, Sodium (mg): 2,275, Calcium (mg): 1,422

Strong bones reduce your risk of fractures

No matter your age or bone health, you can take steps to prevent future breaks. The best time to start is now … this book can help.

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