Oh, My Aching Bones!

Oh, my aching bones!  Keeping our bones strong is important for all ages.

Oh, my aching bones!
Are you keeping your bones healthy with Calcium and Vitamin D rich foods?

As children it is important to consume calcium and vitamin D rich foods to insure bones are growing properly.  As adults it is important to continue to do the regimen so we don’t suffer from osteoporosis.  This is a disease you’ll keep hearing about as you get older, so  pay attention now, while you are still young enough to prevent it! Osteoporosis is a bone disease. It happens when you lose too much bone or make too little bone or, worst of all, do both.

The best way to insure your bones are healthy is to have calcium and vitamin D rich foods on hand. When you want a snack or as you plan a menu, remember to include some of these foods:


  • Pre-washed baby kale – Simply toss with your favorite vinaigrette for a salad base or stuff in a sandwich.
  • Low-fat plain yogurt – Forget the sugar-filled or fruit added versions and add fresh berries and bananas.
  • Calcium and Vitamin D fortified Orange Juice – This has as much calcium and vitamin D as a glass of milk. Add it in a smoothie or drink it alone.


  • Chickpeas – Include these babies in a salad or consider making hummus.  Add other veggies and you are good to go!
  • Black Beans – There are so many ways to serve black beans.  You can add them in soups, salsas or salads.  Consider this Black Bean Mango Salsa.
  • Pumpkin seeds – What a portable snack.  And, they are so good for you!  Pumpkin seeds are packed with magnesium too!
Black Bean Mango Salsa – avocado, mango, black beans, red onion and cilantro. YUM!

Karen Ansel, RD, recommends having these bone-loving staples on hand and in plain sight so when your stomach starts rumbling, you are more apt to make better choices.  For information about bone health click here.

It is recommended that we obtain our nutrients from the foods that we eat. However, sometimes we may be unable to do this due to availability or we cannot consume the quantities recommended.  In these instances, you may consider supplements.


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