Nutrition: Eat breakfast with your bones in mind

November (yes, it’s just around the corner) is slated as osteoporosis month, and Osteoporosis Canada has been spreading the word about easy ways to incorporate more calcium into the diet.

Last week, the not-for-profit organization had a “Breakfast for Your Bones” press event’featuring celebrity chef Christian Pritchard’highlighting breakfast foods to help load you up on calcium at the start of your day, including:
‘ a smoothie made with yogurt, milk and calcium-enriched orange juice;
‘ instant oatmeal cooked with low-fat milk, chopped almonds and apricots; (for even more bone-maintaining effects, also toss in some chopped prunes);
‘ Mexican-syle eggs made with black and red beans, and topped with canned salmon plus feta cheese.

Bone density is important to maintain throughout our lives, and one surprising (for me) Osteoporosis Canada statistic underlined the serious implications of bone loss: studies show that the incidence of all fragility fractures is greater than the combined number of heart attacks, stroke and breast cancer in Canadian women. And getting more calcium in the diet isn’t just for the elderly. Research done at the University of Massachusetts shows that younger women actually get dual benefits as high intakes of calcium from food sources were shown to help alleviate PMS symptoms.

For more information on incorporating calcium into your daily diet see 4 things you need to know about calcium. And for getting calcium throughout your day try our Rotelle with Black Beans and Tomatoes, Fresh Almond-Herb Dip and Salmon Cakes With Creamy Tomato-Garlic Sauce.

If you’re in the Toronto area, the 5th Annual Bone Appétit Chef Challenge will be taking place this Friday (October 21) at the Old Mill Inn, and will feature chef Christian Pritchard and three other top Canadian chefs in a cook off to prepare the best bone-friendy dish (decided by attendees).

What are your creative ways to boost your calcium intake throughout the day?

Related:
‘ 5 myths about osteoporosis
‘ Osteoporosis: Why you need to act now
‘ “I learned to live with osteoporosis.”