bone tips…

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					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
                                                                         (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
                                                                   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.

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