Food Group What? Why?Bread, Rice, Potatoes & other Starchy Foods.

Starchy foods should make up the bulk of your energy needs. Aim for a serving at every meal. Try: Porridge Oats Wholegrain breakfast cereals such as wholegrain wheat cereals or malted wheat's Granary, Wholegrain, Rye & white bread (white flour is fortified with calcium) Brown Rice Brown Pasta (or ‘whole & white’) Potatoes Cereal bars fortified with calcium

Starchy foods are a great source of energy & fibre. Choosing whole grain varieties gives a good source of B Vitamins and some minerals.

Some breakfast cereals are fortified with vitamins and minerals.

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4% of our body weight is comprised of minerals. As our bodies can't manufacture them, we have to obtain them from our food. As our farmlands become depleted of minerals, supplementation is essential.

Fruit and Vegetables Fruits and Vegetables provide vitamins, minerals, antioxidants & fibre – aim to eat a variety of 5 potions a day.

Fresh, frozen, canned and dried all count, as do 100% juices.

Green leafy vegetables such as curly kale and watercress are a source of calcium.

Getting a wide range of vitamins and minerals is really important of bone health.

Varying the types & colours of fruit and vegetables will to get different vitamins, minerals and antioxidants.

Look for the 5 a day symbols on food packets.

Supplements

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Are you getting your recommended 5 portions of fruit and vegetables every day? The National Cancer Institute's nutritional guidelines state that every man, woman and child should consume a minimum of 5 portions of fruit and vegetables a day. Just 4 tablets gives you the antioxidant equivalent of eating 5 portions of fruit and vegetables a day

Meat, Fish, Eggs, Beans and other non-dairy sources of protein

Eat in moderation & aim for at least 2 different types every day:

Lean cuts of meat Soft bony fish such as sardines, pilchards, whitebait and canned salmon contain calcium. Oily fish such as mackerel and fresh tuna are a source of vitamin D.

Nuts and seeds Pulses such as peas, beans, lentils Soya products such as tofu, textured vegetables protein & soya milk (look out for the ones fortified with calcium) Eggs

Protein is really important for lots of different functions in the body, including helping with bone structure. Choosing different protein sources will help to provide a variety of building blocks that the body needs to maintain good bone structure.

Red meat, chicken and fish also all provide phosphorus. Most nuts are a good source of phosphorus and almonds are a source of calcium.

Supplements

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Aloe Vera Gel contains an abundance of vitamins and minerals, including the rare vitamin B12 - one of only two vegetable sources available.

Unfortunately, many diets include unhealthy levels of Omega-6's which are traditionally derived from fried foods, vegetable oils, fake butter products, grain-fed animal fat and other modern convenience and processed foods

Skeletal structure: calcium, phosphorous and magnesium are major elements of bones and teeth.

Milk and Dairy Foods To achieve your daily calcium requirements you should aim to have 3 potions of dairy every day. Try:

Low-fat milk Cheese Low –fat yogurt Soya milk and soya products and rice milk (look out for the ones fortified with calcium for those avoiding dairy) Yogurt-based smoothies or flavoured low-fat milk.

Milk and dairy foods are a great source of calcium. By choosing lower fat options, you can maintain your calcium intake but decrease your intake of saturated fat. Low-fat dairy products (such as skimmed milk) contain just as much calcium as full-fat versions.

Dairy products are also a source of protein and phosphorus.

If you choose to replace dairy products with an alternative such as soya, make sure that it has added calcium.

Supplements

Forever Freedom Forever Calcium

Calcium is the major mineral that helps strengthen bones. Children and teenagers especially need adequate calcium in their diets, as the pre-teen and teen years are when they maximise the calcium storage in their bones, which helps to prevent problems later in life involving a reduction in the amount of bone mass.

Food and drinks high in fat and/or sugar

Swap saturated fats for unsaturated fats and spreads such as sunflower, olive or rapeseed.

Cakes and biscuits can be enjoyed in moderation.

Eat sugary and fatty food and drink in moderation, as being a healthy weight is important for overall health and bone health. Low body weigh increases your risk of fragile bones, as does a that omit fats.

Supplements

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Aloe Vera Gel contains an abundance of vitamins and minerals, including the rare vitamin B12 - one of only two vegetable sources available.

As the body ages it loses its ability to produce healthy cartilage which makes it susceptible to wear and tear, especially in women, making this form of supplementation can be hugely beneficial.

Skeletal structure: calcium, phosphorous and magnesium are major elements of bones and teeth

The Best Bone-Friendly Foods When You Shop

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