If you are stuck on what to eat for lunch try my recipe for a Spicy Sardine Tortilla. It is quick to make and has calcium, vitamin D and protein to support your bone health.

Give these snacks a try and eat a range of nutrients good for your bone health.

Ryvita rye crackers topped with hummus (protein), cucumbers and sprinkled with sesame seeds (copper).•copper helps with bone formation.

Homemade muesli with milk. •Good for breakfast and a quick afternoon snack.•This muesli is made with dried chopped dates (magnesium), pumpkin seeds flaked almonds (calcium). •Magnesium helps the calcium & vitamin D to strengthen your bones.

1. Yogurt bowl - greek yogurt (calcium and protein) with sliced bananas.(potassium), blueberries (vitamin C) and muesli. •Potassium - reduce calcium loss from the bone.•Vitamin C helps the body make collagen which is used to build bones.•Calcium helps to build strong bones

There are many nutrients that are good for your bones. The best way to get them is by eating a variety of foods, but sometimes you may not have the time to cook. Here are 3 no cook afternoon snacks for people that eat small meals that are good for your bones:.

Walnuts are a good bone health food idea. They contain:. •Protein - for collagen structure in bones. •Magnesium - helps you body use calcium and vitamin D. •Calcium - strengthens bones . and other nutrients like omega 3 fatty acids which are good for your health.

10 calcium snacks to help you get enough calcium from your diet to support your bone health

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Adding vegetables to your plate can be a fun way to experiment with colours and flavours. Vegetables add vitamins, minerals and fibre to your plate and it is good for your bone health. Enjoy!.

3. Experiment with new plant-based recipes and ingredients.So for lunch last week I made a Tuna Niçoise salad. I hadn't made it before but it is nice to try something new and summery.

2. Replace meat with plant-based protein sources such as legumes and bulgar wheat.This is ovened salmon topped with a crispy cheese and breadcrumb crust, with peas, green beans (I used frozen ones) and bulgar wheat. I find that bulgar wheat is easier and quicker to cook than rice

1. Start by adding vegetables to every meal.This is a plain omelette with fried sliced tomatoes and greens. I really enjoy eating greens and fried tomatoes they are two of my favourites. So why not pick a vegetable you love to have with your lunch?

Finding it hard to eat more vegetables?. Change up your meals with these 3 tried and tasted recipe ideas so you can have more plant based foods in your diet:.

3 quick facts about calcium. The nutrient for healthy bones and teeth!