http://www.care2.com/greenliving/food-for-your-bones.html
Food For Your Bones
Following our ancestors’ lead, a healthy bones diet should be nutrient rich and contain:
Fruits in a variety of colors
4-6 servings a day (one serving equals one fruit; 1-2 cup frozen or canned fruit; 1-4 cup dried fruit or 6 oz fruit juice)
Vegetables of low and medium starch content (in a variety of colors)
2-4 cups mostly cooked vegetables
1-2 cups raw leafy salad vegetables
Grains/High-Starch Root Crops
7-8 servings a day (one serving equals one slice whole-grain bread, 1/2 cup dry or hot cereal or 1/2 cup cooked rice, other grain or pasta)
Animal protein (fish, poultry, meat, eggs)
2 or fewer servings a day
Nuts, Seeds and Dried Beans
1-2 servings (one serving equals 1/3 cup nuts, 2 tablespoons seeds or 1/2 cup dried beans, cooked). If you don’t eat meat, include one or two servings of beans a day.
Fats and Oils
2-4 servings a day (one serving equals 1 teaspoon vegetable oils or butter, 1 tablespoon salad dressing or 1 tablespoon cod liver or flax seed oil). Include 500-1,000 mg Omega-3 oils.
Fermented foods
A daily serving of 1 cup yogurt or kefir or 2-3 oz. tempeh or sauerkraut. Use pickled vegetables, umeboshi plums or miso as condiments.
Wholesome Sweets
3-5 times per week (one serving equals 2 small whole grain cookies; 3/4 cup pudding, compote, ice cream, sherbet or sorbet; 1 small piece fruit-based dessert or piece of cake) As near as possible, today’s healthy bones diet should include adequate amounts of all the 19 key bone-building nutrients, at least 64 ounces of water and a 15-minute “serving” of sunlight to maintain internal vitamin D production.
Next: Sample meals and snacks
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Kabin
Konteyner
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The first Friday of every June is National Doughnut Day. As if there weren't enough ridiculous holidays, but National Doughnut Day is a tradition that dates back to 1938, when it was started by the Salvation Army out of services they rendered during the First World War. Salvation Army "Lassies" would hand out free donuts to troops on the lines, and the tradition is continued by free donuts being handed out – no payday loan or cash needed – by Krispy Kreme, or Dunkin' Donuts with purchase of any size coffee. They only started celebrating the holiday recently, though. Still, it's good to know you can get free sweet pastries on National Doughnut Day without having to get out the credit cards.
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I'm so grateful for this article! I've been worried about calcium for many years. Turns out the foods that I choose to eat and the way I choose to eat are just right for better calcium absorption and less depletion. Thank you so much for alleviating my concerns.
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Good basic ideas for healthy menus
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