Recipes and Nutrition

Basics



Recipes

• 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

• Creamy Black Bean Soup
• Orange Stir-Fried Chicken
• Shrimp Scampi
• Chocolate Pudding Crunch
• Three-Cheese Macaroni
• 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

If you're interested in improving your bone health, you already know about the importance of loading up on enough calcium and vitamin D. While you can take supplements (and many doctors suggest you do if you can’t get enough of the nutrients in your diet), it’s also possible to get them from the foods you eat. This is becoming easier each day, as more and more foods are now fortified with important vitamins and minerals.

Good sources of calcium include dairy products, such as low-fat or nonfat milk, yogurt and cheese. Getting enough vitamin D (your body needs it to absorb calcium) from food alone can be difficult since few foods contain it. Focus on liver, fatty fish, egg yolks and enriched milk.

Jennifer Iserloh, the Skinny Chef, has teamed up with Health Monitor to bring you osteoporosis-friendly recipes—without sacrificing taste! The author of Secrets of a Skinny Chef, Jennifer is an expert at creating healthy recipes that are also sinfully delicious.

White Lasagna Steak Salad Sesame Fried Tofu
Broccoli Risotto Shrimp Scampi Orange Stir-Fried Chicken
Creamy Black
Bean Soup
Chocolate Pudding
Crunch
Three-Cheese
Macaroni
Chocolate Chip
Ice Cream
Grilled Cheese and
Cream of Tomato Soup
Recipe Cards
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