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Put These On Your Plate For Bone Strength
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There are flavorful foods in every corner of Kowalski's that are great for building strong bones. These just happen to pack a pretty powerful punch.
| WHAT | TASTE | WHY | SERVING | | Beans Chickpeas (garbanzo), Great Northern, Lima, Navy, Pinto | Hearty and meaty | Iron, magnesium, potassium, zinc, copper and manganese + a healthy amount of vitamin K | ½ cup* * NOTE: Canned beans can contain a large amount of sodium. Drain and rinse beans under water for 30 seconds. You’ll remove nearly half the sodium content. | | Yogurt (low-fat) | Creamy, smooth, sweet and tangy | Provides 1/3 of your daily calcium needs; good source of zinc, potassium and vitamin B12 (look for ones fortified with vitamin D) | 1 cup | | Pumpkin seeds (pepitas) | Crisp and delicate | Vitamin K + copper, iron, magnesium, manganese and zinc | Small handful | | Salmon, canned light tuna | Light and flavorful | Vitamin D, potassium and vitamin B12 | 3 ounces cooked (4 oz. raw) | | Blackberries, kiwi | Juicy, succulent and sweet | Vitamins C and K + copper and potassium | ½ cup | | Milk (low-fat) | Refreshing and nourishing | Calcium, vitamin D, potassium | 1 cup ** ** NOTE: Flavored milks contain about 2-4 teaspoons of added sugars per cup. You can reduce that amount by diluting the flavored milk with plain lowfat milk – try a 2:1 ratio. Two part flavored milk to 1 part plain milk. | | Dark green leafy lettuces spinach, kale, collard and mustard greens | Flavorful, with a bite. Partner with grains, beans and other greens | Vitamin K, magnesium, calcium, potassium | 1 cup | | Soybeans (Soynuts, tofu, soymilk, edamame, soy yogurt) | Mild, light, “beany” flavor | Vitamin K, iron, magnesium, potassium, copper, manganese + calcium (fortified soymilk and tofu). Soy also contains phytoestrogens which have a weak estrogen activity that may reduce bone loss during menopause. | Depends on the food or product*** *** NOTE: If choosing calcium-fortified soymilk, be sure to shake the container before pouring. Calcium settles to the bottom of the container. | Enjoy Them in ModerationSome foods are filled with bone-building nutrients, but did not quite meet our criteria for fat, saturated fat, cholesterol, added sugars or sodium. They're great choices and great tasting. Simply watch portions. | Food | Qualifier + bone building nutrients | Recommended portion amount | | Nuts | Total fat content knocked nuts from contention. Nearly all are good sources of magnesium and copper. Almonds contain calcium; cashews and pine nuts have vitamin K. | 1 ounce/small handful | | Beef | The amount of total fat, saturated fat and cholesterol in many cuts exceeds our criteria. Choose lean cuts; they come from the loin, such as sirloin, and round, such as top round. Beef is a good source of iron, zinc and vitamin B12. | 3 ounces cooked | | Pork | Same as for beef – saturated fat and cholesterol amounts. Pork offers vitamin B12, potassium and zinc. | 3 ounces cooked | Cheese
| Saturated fat content kept many cheeses from our list, but it can be a bone-building food. One ounce offers up to 20% of the calcium we should get in a day. Lower fat choices include mozzarella and farmer’s cheese + reduced-fat varieties. | 1 ounce (about the size of a pair of dice) |
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The Good Foods for Good Health program should not be considered medical advice or a substitute for medical care.
Always consult your health care provider regarding health issues or concerns. |
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