Bone Healthy Foods For The Holidays

Posted on December 13th, 2022 by Orthopaedic Specialty Group

The upcoming holiday season is a time to enjoy and celebrate with friends and family. But it’s also important to remember that good nutrition is essential to maintaining healthy bones. 

The holidays don’t have to be all about indulging in unhealthy treats — there’s no reason why you can’t enjoy some delicious food while also taking care of your bones! Here are some tips on which foods you can eat to make sure you’re getting all the nutrients your body needs during this festive season:

Calcium-Rich Foods 

Calcium is essential for strong bones and teeth, so ensuring you get enough of this nutrient should be a priority for anyone looking to stay healthy during the holidays. Dairy products like milk, yogurt, cheese, and kefir are rich in calcium as well as protein, vitamin D, and phosphorus — all important nutrients for bone health. If dairy isn’t part of your diet, there are plenty of other calcium-rich foods to eat, including leafy greens like kale and collard greens, almonds, sesame seeds, canned salmon or sardines, and tofu made with calcium sulfate or calcium chloride. And don’t forget about fortified cereals and juices! 

Vitamin D-Rich Foods 

Vitamin D helps the body absorb calcium more efficiently while also playing an important role in supporting muscle function and maintaining healthy immune systems. Unfortunately, our bodies can’t produce Vitamin D on their own; we have to get it from our diets or sunlight. Luckily, plenty of foods naturally high in Vitamin D, like fatty fish (salmon, mackerel, tuna), mushrooms, egg yolks, and fortified milk products like cheese and yogurt. So take advantage of these sources during the holidays! 

Protein-Rich Foods 

Protein is an essential nutrient that helps build strong muscles as well as bone health. Lean meats such as chicken breast and turkey are great sources of protein that can be easily incorporated into any holiday meal plan. Other protein-rich options include fish (particularly wild-caught salmon), eggs (especially egg whites), beans and legumes (like lentils or chickpeas), nuts such as almonds or walnuts, quinoa or oats, Greek yogurt, edamame, organic tempeh, and nut butters such as almond butter. Incorporating these foods into your diet will help ensure you get all the protein you need while also enjoying delicious food this holiday season! 

For exceptional orthopaedic care, contact Orthopaedic Specialty Group!

It’s crucial to seek expert medical treatment if you struggle with problems or pain associated with your bones or joints. Give the professionals at Orthopaedic Specialty Group a call at (203) 337-2600, and let us know how we can help you! Don’t let that pain hold you back from living your life. Your health and safety are our top priority.