206! That's the number of bones in your body. And the healthier your bones, the healthier you'll feel. The key to doing this is an adequate intake of calcium and Vitamin D together with several other nutrients, including Vitamin C, Magnesium, Zinc, Phosphorus, and Protein - all of which help you lock calcium in your bones to make them strong and healthy
It may seem like a lot, but the simple fact is that a balanced and varied diet will give you your daily requirement of the necessary nutrients, every day!
In fact, it is fairly easy to meet your needs if you follow the basic principles of a healthy diet. For breakfast and dinner and in-between snacks there are easy choices when it comes to choosing bone-friendly meals. Here is a selection of things you can possibly eat:
- Breakfast: Milk and cereal (fortified with bone nutrients)or a whole grain cheese sandwich with tomatoes and cucumbers.
- Snacks: A handful of nuts - 11 peanuts, 2 walnuts, 6 almonds, fruit yogurt, or even a fruit salad.
- Dinners: The same as breakfast, or a choice of salad with grilled chicken breast, or tuna with some multi-cereal bread.
However, when it comes to choosing your lunch, it can get a bit tricky! So here are some easy-to-make Arabic dishes that will help you eat healthy:
|Food recipe||Ingredients||Bone nutrients||How they benefit bone|
|Grilled Marinated Salmon with Spinach Sauce||Salmon, spinach, lime juice, tomato||Vitamin D, Vitamin C, Protein, Magnesium||
Vitamin D: helps in calcium absorption
Vitamin C: helps in building a strong bone matrix.
Protein: helps increase bone density
Magnesium: improves bone quality and mineral density
Zinc: important for strong bone formation and help in bone repair.
Calcium: main component of bones.
Phosphorus: combines with calcium to form a mineral crystal that gives strength and structure to bone.
|Stuffed Baby Zucchini and Eggplant with Beef Shanks (mahashi) with Yogurt||Zucchini, eggplant, rice, beef, tomatoes and yogurt||Phosphorus, Protein, Zinc, Vitamin C, Calcium|
|Chicken and potato in oven||Chicken, potato, tomato, green pepper, onions....||Magnesium, Protein, Zinc, Vitamin C|
|Spinach lasagne||Beef, spinach, lasagne pasta, tomato sauce, milk, mushrooms, onions, cheese||Calcium, Vitamin D, Vitamin C, zinc, Protein, Phosphorus|
*These three recipes are from the Nestle-family website (http://www.nestle-family.com/recipes/english/ ) , Arabic cuisine section, where all the ingredients and methods of preparation can be found.
As an easy reminder, here are a list of things to include in your lunch:
- A low fat protein source (meat, chicken, fish, milk or milk products, or beans)
- A whole grain or complex carbohydrate source: potato, rice, whole grain pasta
- A variety of vegetables to ensure you get enough Vitamins and minerals for your health and your bones
- You can add yogurt to your meals or make dishes with milk to enhance your calcium intake.