NOF Bone Healthy Ingredients Instructions: Choose (1
NOF Bone Healthy Ingredients Instructions: Choose (1) EXCELLENT source of Calcium or (2) GOOD Sources of Calcium PLUS at least 2-3 other bone healthy ingredients from those listed Excellent Source of Calcium Good Source of Calcium Lean Protein Vitamin D Milk (1% low fat or fat-free), Low fat Purchase reduced fat varieties of the Lean cuts of or ground beef, lamb, pork, or veal (1 oz); A serving size of fish is 3-4 ounces: Eel; buttermilk, non-fat evaporated milk following: Mozzarella (1 oz), blue (1 oz), feta skinless poultry (1 oz without bone) trout; swordfish; catfish; mackerel; shiitake (8oz) (1 oz), cottage (1/2 cup) mushrooms, sundried (rehydrate to 1 cup); salmon; light tuna; halibut; sardines; flounder or sole; shiitake mushroom, fresh (1 cup per serving to be significant source of vitamin D Yogurt or Greek yogurt (1% low fat or Low fat or fat-free frozen yogurt or frozen Game meats- bison, rabbit, venison (1 oz) Fortified cows milk, low fat or fat free ( I fat-free) (6 ounces) Greek yogurt, or light ice cream (1/2 cup) cup per serving to be significant source of vitamin D) Reduced fat swiss cheese or other hard Kale, mustard greens, Chinese cabbage (Pak- Quinoa (1 cup) Almond, rice, coconut or soy beverages, cheeses (Purchase cheeses containing choi), dandelion greens, okra, peas in pod (1 fortified with 25% or more DV vitamin D 20% DV Calcium or more and 5 grams of cup cooked) (recipe needs to include 8 ounces per fat or less per serving) - (1 oz) serving to be significant source of vitamin D) Ricotta cheese (part-skim, low fat, or fat- Canned shrimp or crab (6 oz) Eggs (1 egg or 2 egg whites) Orange juice with vitamin D added (recipe free) (1/3 cup or more) needs to include 1 cup per serving to be Beans: black-eyed peas, white beans, Beans: great northern, navy, white (1 cup).
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