Soft braised small fish
One of the dishes that can be included in the menu is braised small fish, eaten with bones, such as sardines or anchovies.
The edible soft bones are a significant source of calcium, while meat and fish supplement protein and some fatty fish also provide vitamin D and omega-3.
When cooking, braise the fish with a moderate amount of salt, limiting fish sauce and spices containing a lot of sodium. You can add turmeric, ginger, pepper, onions or herbs to enhance the flavor without adding too much salt.
Tofu soup, greens
Tofu made from soybeans is a food rich in plant-based protein and some products processed with calcium salts can provide significant amounts of calcium. When combined with tofu with bok choy, kale or broccoli, meals are supplemented with vitamins, minerals and fiber.
Vegetables such as broccoli, kale, and bok choy are notable sources of plant-based calcium; calcium- precipitated tofu is also a suitable choice.
You can cook tofu soup with bok choy and mushrooms, but you should not turn the soup into a pot of too salty broth.
For people over 40, this is also a way to add more plant-based foods to the diet without making the meal too energy-consuming.
Pan-fried salmon with vegetables
Salmon is a worthwhile choice when you want to combine protein with beneficial fats. You can pan-fry fish with a small amount of vegetable oil, then use it with broccoli, carrots or green leafy vegetables.
Yogurt combined with nuts and fruit
Not every bone-healthy dish needs to be present in the main meal. A serving of unsweetened yogurt combined with almonds and fresh fruit can become a nutritious snack.
Dairy products provide both calcium and protein.
Some milk products enhanced with vitamin D also provide additional nutrients to support calcium metabolism. Almonds are also in the group of foods containing calcium.
You should choose low-sugar or unsweetened yogurt, eat it with whole fruits instead of syrups or jams high in sugar. Seeds should also only be used in moderation because they have high energy density.
Steamed eggs, greens and fish
A simple dish like steamed eggs with green vegetables, eaten with a serving of fish or tofu, can create a more balanced meal instead of just focusing on one nutrient.
