Bone-Building Food Swaps

Eating for bone health doesn't mean giving up taste. Try replacing some of your favorite foods and condiments with the suggestions below—your bones will benefit!

Plain yogurt instead of sour cream

Not only do you save calories and fat, but the plain yogurt also supplies more calcium. Some manufacturers are considering fortifying plain yogurt with vitamin D.

"Plus" nonfat milk instead of regular nonfat milk

While we didn't call for it in our meal plan, some people prefer "plus" milk for its richer consistency and one-third more calcium.

Milk instead of water in cream soups and hot cereals

Slip in up to a cup of milk by substituting milk for water in cream of tomato and other cream soups. A bonus benefit? Oatmeal and other cooked cereals are thicker and creamier when prepared with milk.

Firm tofu instead of soft

Extra calcium "salts" help form firm curd. Extra-firm tofu often has less calcium, however, because it is set with a combination of calcium and magnesium compounds.

Fortified breakfast cereal instead of non-fortified

Fortified breakfast cereals often supply extra calcium and vitamin D. Check the label of your favorite cereals, and compare them to other varieties and brands to determine whether they have been fortified.

Salmon canned with bones instead of boneless salmon

The bones in canned salmon supply extra calcium and are so soft that they break down when the salmon is mixed with other ingredients. With or without bones, salmon provides vitamin D.

Reduced-fat cheese instead of regular

You'll get similar amounts of calcium with fewer calories. Reduced-fat and low-fat cheeses generally taste and melt better than fat-free cheese.

Raw spinach instead of other types of salad greens

Although not as well absorbed as the calcium from dairy and other foods, spinach does contain more calcium than most other salad greens.


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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