bone tips… • Calcium and vitamin D are two key elements in building How much calcium do I need? and maintaining strong bones. Group Age Calcium • The amount of calcium containedinincalcium is foods varies, so choosing foods higher different important. (years) Intake (mg) Children 1-3 500 • Dairy is a great source of calcium and also a good source 4-8 700 of protein and other nutrients important for bone. Boys 9-11 1000 3 serves of dairy a day generally provides your 12 -18 1300 recommended dietary intake of calcium. Men 19 - 70 1000 • Other great sources of calcium include tinned fish, 71+ 1300 almonds, tofu (calcium set), soy beans (boiled), spinach, Girls 9-11 1000 broccoli, eggs (boiled), oranges & strawberries. 12 -18 1300 • Vitamin D isofessential for bones as it helps with the absorption calcium from foods. Women 19 - 50 1000 51+ 1300 • exposure – foods in general contain little vitamin D. The best source of vitamin D is through limited sunlight Pregnant 1000 recipes… SPINACH AND RICOTTA PARCELS a special bone-friendly recipe from celebrity chef, Luke Mangan Makes 10 -15 (depending on size of parcels) Osteoporosis Australia recommends using low fat dairy ingredients in these recipes. 2 bunches (about 300g /10 1/2 oz) spinach, blanched & drained well 1/2packet filo pastry 300g (10 1/2 oz) ricotta 1/2tbsp freshly grated nutmeg 1/2 bunch (about 30g /1oz) chives, chopped sea salt & freshly ground black pepper 1/2 bunch (about 45g /1 1/2 oz) basil, chopped 20g (1 tbsp) butter, melted 2 tbsp toasted pine nuts black sesame seeds 2 tbsp currants Preheat oven to 180ºC (350ºF). Squeeze spinach to ensure it’s dry, and then mix with ricotta and chopped herbs. Smash pine nuts with back of heavy knife, chop currants and mix both into spinach and ricotta with nutmeg. Season to taste. Take 3 sheets of filo pastry and cut into squares. Put some filling on one half of the squares, brush some melted butter around the edge – the outer 0.5cm (1/4 inch) – and turn unfilled half of pastry over the filling to make a triangle. Continue making the SMOOTHIE triangles until filling has been used up. Brush tops of triangles with melted butter and sprinkle with sesame seeds. 500ml milk Cook in oven until golden brown (approximately 5 minutes). strong bones 2 scoops vanilla ice cream 2 tbsp natural yoghurt special bone-friendly recipe from celebrity chef, Luke Mangan aLuke Mangan’s cooking tips: ‘Prepare these parcels in advance so you can throw them in the oven at 2 tbsp honey the last moment. The shape is up to you. I think triangles are always a winner. It’s worth grating your own fresh nutmeg because of its distinctive flavour which is very different to packaged ground spice.’ 2 bananas Shake well in the blender.