Nutrition Essentials to Build Strong Bones

  1. BEANS: In addition to being an excellent source of protein (which contributes to bone structure), beans are loaded with magnesium and calcium. Soybeans and tofu are also high in these bone-boosters.
    Eat this: Puree soybeans with one garlic clove and a bit of olive oil for a tasty dip.

  2. DRIED FRUITS: Studies have shown that compounds in dried fruit enhance the body's ability to mineralize and build bone while preventing breakdown.
    Eat this: Add dried figs, prunes or raisins to a salad for a sweet-and-savory lunch.

  3. FISH: Fatty fish such as salmon, mackerel, tuna and sardines is a great way to add vitamin D and omega-3 fatty acids to your diet. Canned sardines and salmon are an excellent source of calcium if you don't mind chewing on the soft bones.
    Eat this: Top your favorite pasta dish with fatty fish for a filling, balanced meal.

  4. TEA: Research has found that regular tea drinkers have higher bone mineral density due to the fluoride, flavanoids and phytoestrogens found in most brews.
    Drink this: Make double-strength hot tea and then pour over ice for a refreshing drink without the wait.

  5. FORTIFIED FOODS: There are many foods on the market that contain added calcium and vitamin D. Whole grain cereals, orange juice and non-dairy milks are all healthy and convenient choices.
    Read this: Check labels to be sure the brands you buy contain the nutrients you need.

The challenges of bone health may seem a bit overwhelming, but the payoff is so worth it. After all, no other running equipment is as important as the health of your bones.

Honey Mustard Salmon Salad

The perfect blend of bone-enhancing nutrients: calcium from the greens, dressing and cheese, as well as vitamin D and omega-3 fats from the salmon.

Serves 1

  • 2 cups organic greens
  • ? cup shredded carrots
  • 2 Tbsp. chopped walnuts
  • 2 oz. canned salmon
  • 2 Tbsp. honey mustard dressing
  • 2 Tbsp. shredded Parmesan cheese

Tear the leaves of the greens into bite-sized pieces and mix in a medium-sized bowl with the shredded carrots and chopped walnuts. Rinse the canned salmon in water to remove any extra salt and flake the fish on top of the salad. Drizzle with the dressing and toss to coat. Sprinkle with Parmesan and enjoy.

Nutritional info per serving:
367 calories, 18g protein, 27g fat (5 g saturated), 14g carbohydrates, 9g fiber, 375mg sodium

Tropical Smoothie

This dairy-free smoothie provides loads of calcium and vitamin D teamed with the omega-3s from the flax seeds and magnesium and vitamin K from the spinach.

Serves 1

  • 1 Tbsp. ground flax seeds
  • ? cup fortified soy milk
  • ? cup fortified orange juice
  • ? cup chopped spinach
  • ? cup frozen pineapple
  • 1 tsp. vanilla extract

Grind flax seeds in a coffee grinder. Combine all ingredients in blender and mix until smooth.

Nutritional info per serving:
165 calories, 4g protein, 6g fat (0g saturated), 23g carbohydrates, 5g fiber, 96mg sodium

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