Bone Health Strategies

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Written By Judy Doherty, MPS, PCII

Bone health is very important, especially when it comes to preventing diseases like osteoporosis. To improve the health of your bones, eat more foods that are good for them!  Incorporate these healthful foods into your daily diet. You want to foster bone strength and make sure that your body gets all the nutrients that it needs. Not sure where to start? That's where we come in! We've brainstormed a few healthful options, all of which are great ways to get more bone-healthy elements...

  • Add chopped kale and other dark greens to soups, stir-fry fry dishes, and salads.
  • Use canned salmon with bones and no added salt in place of tuna. This adds variety... and more calcium.
  • Sprinkle a few chopped nuts over yogurt and fruit. Nuts add crunch, flavor, and important bone-healthy minerals.
  • Make a smoothie using skim milk, yogurt, fruit, and wheat germ. These ingredients contain calcium and important vitamins and minerals.
  • When you choose dairy products, follow MyPlate's advice and choose nonfat or low-fat options.

Looking for more guidance about the links between food and health? Check out our Nutrition Education Store, where we have collected a wide range of resources for your perusal...

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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