According to Osteoporosis Australia, there are some simple but very important things you can do to help protect your bone health. These include ensuring you are having adequate:

  • Calcium – 3 serves of dairy foods daily, or increase your intake of other calcium-rich foods.
  • Vitamin D – get out in the sun for short periods on most days.
  • Exercise – weight-bearing and resistance exercises at least 3 times a week.

Good Sources of Calcium

To help you on your way to good bone health we have compiled this list of foods that are a good source of calcium to help ensure you are getting a good daily dose.

  • Milk and milk products (cheese, cream)
  • Leafy green vegetables
  • Soy and tofu
  • Fish (Sardines and canned salmon, bones included)
  • Nuts and seeds (brazil nuts, almonds and sesame seed paste)
  • Calcium-fortified foods (cereals, juices, bread)

Calcium Packed Recipe – Warm Roasted Tofu and Pumpkin Miso Bowl

Serves: 4
Time: 45 mins
Calcium: 453mg


  • 1 tablespoon gluten-free miso paste
  • 1 tablespoon mirin
  • 1 tablespoon gluten-free, reduced-salt tamari (Japanese soy sauce)
  • 1 teaspoon grated fresh ginger
  • 750g pumpkin, skin on, cut into 2cm cubes
  • 450g firm tofu, drained, cut into 2cm cubes
  • 150g sugar snap peas, trimmed
  • 250g green beans, trimmed
  • 1 tablespoon lemon juice
  • 2 cups steamed quinoa, to serve
  • 2 tablespoons chopped roasted unsalted cashews, to serve


  1. Preheat the oven to 180°C. Line a large baking tray with baking paper.
  2. Combine the miso paste, mirin, tamari and the ginger in a small bowl. Place pumpkin and tofu in a large bowl, add half the miso mixture and toss to combine.
  3. Spread the pumpkin and tofu evenly over the prepared tray. Bake for 30 minutes, turning halfway through cooking time, or until the tofu is crisp.
  4. Meanwhile, microwave, steam, or boil the peas and beans for 3 minutes, or until tender. Drain.
  5. Add lemon juice to the remaining miso mixture. Divide the steamed quinoa, the steamed vegetables, pumpkin and tofu between four serving bowls. Serve drizzled with remaining miso dressing, and sprinkle with cashews.

More information about lifestyle choices for healthy bones can be found on the Osteoporosis Australia website.

Recipe and photo courtesy of Australian Healthy Food Guide