When you are diagnosed with osteoporosis diet in order to stabilize the supply of bone-building nutrients. Delicious side dishes provide follow-up full of calcium and vitamin Wai D, forming the foundation for strong bones diet, and other key nutrients for bone health, including proteins.

An extra bonus: salmon, chowder, especially rich in Ω-3 fatty acids, are beneficial to bone and your heart, and supplies almost all the vitamin D the most aged 19 to 50 years of age a day, while the other services provide More Quiché calcium more than eight ounces of milk.

Salmon soup
3 tablespoons margarine bucket

1 medium yellow onion, peeled, chopped

2 garlic, peeled, chopped

3 red happiness potatoes, skin, small

2 cups 2% low-fat milk

16 Ang Si can be peeled, boneless, salmon, drainage; or 6 ounces of cooked salmon

1 tablespoon dried parsley

Salt, fresh black pepper, taste

• In the margarine in hot pan in the fire.
• Add onion, stir-fry until almost translucent, add garlic, stirring constantly, until soft and cooking.
• Add the potatoes and milk pan.
• Cover and cook low heat, stirring every few minutes or so, until the potatoes cooked, about 15-20 minutes.
• Add salmon and parsley, stirring. Services enthusiasm. Refrigerate unused part.
• Let 4 (about 3 / 4 cup each).

Each Service: 348 calories, 18 grams protein, 35 grams carbohydrates, 3 grams fiber, 15 grams fat, 3 grams saturated fat; zero trans fat, cholesterol 40 mg, 213 mg sodium, 169 IU of vitamin D; 155 mg calcium .

Broccoli, ham and cheddar quiche
2 tablespoons margarine bucket

1 medium yellow onion, peeled, chopped

1 cans (12 fluid ounces) 2% low-fat evaporated milk

2 large whole eggs

2 large egg whites

1 / 4 cup all-purpose flour

1 / 4 teaspoon fresh black pepper

1 cup (4 ounces) reduced by 50% fat cheddar cheese, shred, differentiation

1 cup chopped cooked ham (about 3 large cooked ham)

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

• Heat oven to 350 degrees Celsius. Lightly coat 1 10 “pie pan with vegetable cooking spray.
• Heat margarine in a medium frying pan fire. Fried onion until translucent.
• In a medium bowl, whisk together evaporated milk, egg, egg white, flour and black pepper.Reserves.
• Sprinkle half of cheese (1 / 2 cup) and ham pot. At the top of onion and cauliflower.
• Pour milk and egg mixture into the cake pan. Sprinkle the remaining cheese.
• Roast 35-40 minutes, or until knife inserted in center come out clean. Cool 10 minutes before the wire frame to provide services.
• To make six copies.

Each Service: 217 calories, 16 grams protein, 16 grams carbohydrates, 2 grams fiber, 10 grams fat, 4 grams saturated fat; zero trans fat, cholesterol 96 mg, 473 mg sodium, 53 international units of vitamin D; 323 mg calcium .