Greek yogurt can help make sure you don’t suffer a
deficiency. And it’s also packed with protein, which is
needed for bones to grow and repair.
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Milk is the second dairy item to be adding to your diet.
There are only about 91 calories in one cup of skim milk,
and one serving will also provide you with almost 10 grams
of protein. Along with Greek yogurt, this is a great way
to get both your calcium as well as protein needs met.
Most milk varieties out there are also fortified with
vitamin D, so you’ll take care of that part of the
equation as well. Just be sure to opt for skim or 1% to
keep the total saturated fat content down.
While most people will turn their nose up instantly when
they see them, sardines are excellent for fostering
stronger bones – if you can find a way to prepare these in
a manner you enjoy, that is.
Sardines are a great source of calcium and vitamin D and
are ideal for the lactose intolerant.
In addition to this, you’ll get some healthy fats from
this fish. Many people fall low in their omega-3 fatty
acid intake so this will satisfy the requirements for
4. Canned Salmon
The next food on the list that’s going to help to foster
stronger bone development for those who can’t consume
dairy is canned salmon.