Osteoporosis is a disease that causes the deterioration of bones, leaving them weak and brittle. Some people will have symptoms, such as back pain, even in the early stages, but often osteoporosis isn’t diagnosed until someone suffering with it breaks a bone.

From an early age, it’s important to take care of our bones, even if there are some factors, such as gender and genetics, which may already predetermine our bone health. Anyone with a recent diagnosis of osteoporosis may be referred to a dietician by their doctor, as our diet is one element that is in our control. A nutrient-rich diet won’t cure osteoporosis, but it can help to improve our overall bone health.

Being underweight greatly increases the development of osteoporosis and in turn the likelihood of fractures, while excess weight can put an extra strain on the joints, especially weight-bearing joints, such as the knees. If at all possible, the maintenance of a healthy weight, through eating nutritionally and moderately exercising, is paramount.

I’m sure most people living in Ireland in the 90s were aware of the importance of a calcium-rich diet when it came to our bone development and health, thanks to the regularly played Them bones, them bones need calcium advert. Thirty years later, and this advice still holds up today.

Children and teenagers especially need to take care of their growing bones, through a diet rich in calcium. Cheese, milk, yoghurt and any dairy product contains the highest concentrate of absorbable calcium, while leafy green vegetables, salmon, and any fish where you eat the bones, such as sardines, are also good sources.

Vitamin D helps with the absorption of calcium. Sunlight greatly contributes to our vitamin D intake, so especially on a dull, winter’s day, obtaining one’s daily recommended vitamin D can be difficult. Some rich sources of dietary vitamin D include free-range eggs, sardines and salmon, while vitamin D is also fortified into many milks and cereals.

When following a well-balanced diet, try to include plenty of seasonal fresh fruit and vegetables and it is best to avoid sugary, fried or highly processed foods.

Recipes

Creamy vanilla rice pudding with caramelised apple

This traditional pudding is a wonderful way to include an extra portion of calcium into your day. In place of the caramelised apple, you can top the cooked pudding with any fresh fruit of choice, or even a spoonful of jam.

For the rice pudding:

Knob of butter

75g pudding rice

750ml milk

1 tbsp caster sugar

1 tsp vanilla extract

For the caramelised apples:

Knob of butter

2 firm apples, cored and sliced

2 tbsp maple syrup

To serve:

Yoghurt of choice

  • 1 Preheat the oven to 160°C/fan 140°C/gas mark 3.
  • 2 Prepare a medium-sized oven-proof dish by greasing it well with a knob of butter. Evenly scatter the rice over the base of the dish.
  • 3 In a saucepan, heat the milk gently, but take from the heat before it begins to boil. Add the sugar and vanilla extract.
  • 4 Pour over the rice. Stir to combine and place in the preheated oven.
  • 5 After 30 minutes of cooking, take from the oven, give it a stir and return to oven for an hour.
  • 6 To make the caramelised apples, place a frying pan over a medium heat. Add the butter. Once it has melted, add the apple slices. Cook for about five minutes, turning regularly, so as the slices brown evenly. Once nicely coloured, drizzle over the maple syrup and continue to cook for a further two minutes, again turning regularly. Transfer to a plate and allow to cool slightly.
  • 7 To serve, add a few spoonfuls of pudding, with or without the skin, to bowls, then top each with a few slices of apple and a good dollop of yoghurt.
  • Sardines and spaghetti in a tomato sauce

    Nessa Robins' sardines and spaghetti in a tomato sauce. \ Nessa Robins

    Sardines are an affordable and convenient nutrient-rich ingredient to have in the store cupboard. They’re packed with vitamin D, vitamin B12 and omega-3 fatty acids. Also, sardines are one of the richest non-dairy sources of calcium, as they are canned with their small edible bones intact. This easy-to-make pasta sauce can be whipped up in minutes and is bursting with nutrients. If you are already a sardine-fan, this recipe could be worth a try as an alternative way to serve them.

    1 tbsp olive oil

    1 onion, finely diced

    1 clove garlic, crushed

    Pinch of chilli flakes

    1 tin of sardines in tomato sauce

    1 tin chopped tomatoes

    25g black olives, drained and sliced

    1tbsp balsamic vinegar

    1 tsp sugar

    Black pepper

    150g whole wheat spaghetti

    Handful fresh parsley, roughly chopped

    To serve:

    Parmesan, or other hard cheese

  • 1 Add the olive oil to a saucepan over a medium heat. Add the chopped onion, reduce the heat to low and sauté for 5-10 minutes until soft and slightly coloured. Stir in the garlic and chilli flakes, and continue to cook for a minute, stirring continuously.
  • 2 Open the tin of sardines, take away the spine bones, then add the sardines to the saucepan. Break them into pieces with a wooden spoon.
  • 3 Add the tin of tomatoes, olives, balsamic vinegar and sugar. Season with a few grinds of black pepper. Increase the heat under the pan, and allow to simmer for 10-15 minutes, stirring occasionally.
  • 4 Cook the spaghetti according to the instructions on the pack. Once cooked, add to the sauce along with the parsley. Stir to combine. Divide into two serving bowls and grate over a little cheese before eating straight away.
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