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Osteoporosis and Diet: Recipes for Strong Bones

Eating for bone health can be delicious! Try these calcium and vitamin D-rich recipes today.
WebMD Feature

When you've been diagnosed with osteoporosis you want a diet with a steady supply of bone-building nutrients. The delicious dishes that follow offer a bevy of calcium and vitamin D, which form the foundation of a diet for a sturdy skeleton, as well as other nutrients critical for bone health, including protein.

An added bonus: The salmon chowder is especially rich in omega-3 fats, beneficial to your bones and your heart, and supplies nearly all the vitamin D most adults 19 to 50 years old need for the day, while one serving of quiche supplies more calcium than eight ounces of milk.

Recommended Related to Osteoporosis

Exercises to Help Osteoporosis

When Betty Bullock was diagnosed with osteoporosis in 1997, at the age of 66, it was a shock. She’d always been healthy and active, an avid athlete who plays tennis, swims, walks her dogs, and dances. “I was thinking, ‘What did I do wrong?’” says the 76-year-old great-grandmother, who lives in Albuquerque, N.M. “I had assumed I didn’t have to worry about osteoporosis since I was so healthy and my mother had never had it.”

Read the Exercises to Help Osteoporosis article > >

Salmon Chowder

3 tablespoons tub margarine

1 medium yellow onion, peeled and chopped

2 cloves garlic, peeled and minced

3 red bliss potatoes, skin on, diced

2 cups 2% reduced-fat milk

1 6-ounce can skinless, boneless, salmon, drained; or 6 ounces cooked salmon

1 tablespoon dried parsley

Salt and fresh ground black pepper, to taste

  • Heat margarine in medium saucepan over medium heat.
  • Add onion and sauté until nearly translucent; add garlic, stirring constantly and cooking until softened.
  • Add potato and milk to the pan.
  • Cover and simmer on low heat, stirring every few minutes or so, until potatoes are cooked, about 15-20 minutes.
  • Add salmon and parsley and stir. Serve warm. Refrigerate unused portion.

Makes 4 servings (about 3/4 cup each).

Per serving: 348 calories; 18 grams protein; 35 grams carbohydrate; 3 grams fiber; 15 grams fat; 3 grams saturated fat; 0 trans fat; 40 milligrams cholesterol; 213 milligrams sodium; 169 International Units Vitamin D; 155 milligrams calcium.

Broccoli, Ham and Cheddar Quiche

2 tablespoons tub margarine

1 medium yellow onion, peeled and chopped

1 can (12 fluid ounces) 2% reduced-fat evaporated milk

2 large whole eggs

2 large egg whites

1/4 cup all-purpose flour

1/4 teaspoon fresh ground black pepper

1 cup (4 ounces) 50% reduced fat Cheddar cheese, shredded and divided

1 cup finely chopped cooked ham (about 3 large deli ham slices)

1 10-ounce box chopped frozen broccoli, thawed or 2 cups cooked

  • Heat oven to 350 degrees. Lightly coat a 10" pie pan with vegetable cooking spray.
  • Heat margarine over medium heat in a medium skillet. Sauté onions until translucent.
  • In a medium bowl, whisk together the evaporated milk, eggs, egg whites, flour and ground black pepper. Reserve.
  • Sprinkle half the cheese (1/2 cup) and the ham in the pan. Top with onions and broccoli.
  • Pour milk and egg mixture into pie pan. Sprinkle with remaining cheese.
  • Bake for 35 to 40 minutes, or until knife inserted in center comes out clean. Cool on wire rack for 10 minutes before serving.
Next Article:

Osteoporosis Glossary

  • Bone Mineral Density - A measurement of the amount of calcium and minerals in bone tissue.
  • Calcium - A mineral in (and vital to) your bones. If your body lacks calcium, it takes it from bones.
  • DEXA (dual energy X-ray absorptiometry) - a test used to measure bone mineral density.
  • Osteoporosis - A decrease in bone density, which increase the risk of fractures.
  • Vitamin D - A vitamin that helps your body absorb calcium.
  • View All Terms

How do you exercise for strong bones?