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Strong Bones Diet

By: Sue Gilbert

Start eating the breakfasts, lunches, dinners and snacks that will give your bones the strength they need.



BREAKFAST
Option one:
8-ounce glass of calcium-fortified orange juice
Whole-wheat bagel with 1 ounce low-fat cheddar cheese
Apple slices
Herb tea

Option two:
Tofu Breakfast Burritos
Melon
Hot chocolate made from skim milk or hot soymilk

Option three:
Cherry Vanilla Muesli or oatmeal made with skim milk instead of water and topped with banana
4 ounces calcium-fortified orange juice
Herb tea

LUNCH
Option one:
Salmon salad (made with canned salmon and fat-free mayo) on a bed of greens
Whole-grain roll
8 ounces skim milk or calcium-fortified soymilk
Fresh fruit

Option two:
Strawberry Soup
Open-faced smoked turkey breast sandwich on calcium-fortified bread with your choice of fresh vegetables and low-fat spread

Option three:
Low-fat pizza for one made with 1 1/2 ounces part-skim mozzarella cheese
Small tossed salad topped with toasted sunflower seeds
Calcium-fortified juice
Herb tea

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