Cook, eat & talk together

An easy way to get your family involved in healthy, balanced eating is to share recipes and meal ideas between generations. And there’s no better place for a family chat than over a delicious meal.

Eating for your bones doesn't need to be boring! There are lots of delicious meals and snacks packed full of the vitamins and minerals you and your family need. If you’re looking for inspiration for family friendly meals – you’re in for a treat!

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What makes a mixed, well-balanced diet?

A healthy diet should balance fruit and vegetables; carbohydrates such as bread, potatoes, pasta and cereals; dairy or alternatives; and protein rich foods like eggs or meat. 

You may not be able to get a perfect balance of these food groups every day but you can get all the nutrients your family need for their bones to stay strong by eating the right proportions of different food groups over the course of about a week.

Want to read tips for good bone health?

Including how to start the conversation with your family

Yes Please

Caramel Oranges with Almond & Sesame Seed Biscuits

Oranges are a useful source of calcium and also provide plenty of other vitamins and minerals, especially vitamin C. These biscuits make a light, low-fat, tasty dessert.

Smoked mackerel dip

Submitted by Christine Joss, Suffolk. "Rich in Omega 3 oils, smoked mackerel should find a ready place in your diet. Use it in sandwich toppings, in salads or in this creamy dip accompanied by celery, carrot and cucumber sticks."

Quick and easy goats cheese pasta with walnuts and basil

Submitted by Carol Hufton, Cheshire. "This is my easy to get, easy to eat, good for your bones, pasta supper dish."

Broccoli & Smoked Ham Tagliatelle

If you do not have fresh pasta, dried pasta can also be used in this dish - pasta shells work particularly well. Serve with a crisp green salad.

Pork Stuffed with Apricots & Pine Nuts

Apricots are rich in potassium, which is beneficial for strong bones. They also provide useful amounts of calcium.

Sweet Potato with Cottage Cheese & Bacon

Although it's low in fat, cottage cheese still provides useful amounts of calcium.

Chicken Tikka Salad

Mixing the mayonnaise with natural yogurt reduces the fat and boosts the calcium content of this dish.

Cherry Tomato & Goat's Cheese Tartlets

These crisp individual pastry cases have a rich cheese and tomato filling and make a great starter. They also make a delicious lunchtime snack, accompanied by a leafy green salad.

Roasted Pepper Soup with Feta & Basil

The roasted peppers give a subtle sweet flavour to this soup which is enhanced by the feta and basil.

Smoked Haddock Omelette

This omelette is a substantial, nutritious breakfast that is still quick and easy to make.

Apple & Blueberry Muesli

This muesli mix is packed full of delicious ingredients that are good for your bone health, and with none of the additives found in some commercially produced cereals.

Chilli pork ribs

Pork is a decent source of vitamin D for carnivores, though for optimum levels opt for animal liver or kidneys.

Cheesy spinach-stuffed mushrooms

Mushrooms are one the best vegan sources of vitamin D. Those exposed to UV light during cultivation are especially high in the vitamin. Even placing them in sunlight for a couple of days before you use them enhances their potency.

Cheesy Scrambled Eggs

This breakfast provides a perfect combination of ingredients for strong bones - cheese is rich in calcium while the eggs provide vitamin D, which is essential for optimum calcium absorption.

Smoked salmon & potato salad

A fantastic source of vitamin D, omega-3-rich salmon has anti-inflammatory properties too. Opt for wild over farmed where possible.

Oriental swordfish parcels

Whilst it's better to limit your intake of swordfish because of the high mercury content – pregnant women and small children should avoid it – it's still a delicious fish and a good source of vitamins D and E.

Grilled lemon & mustard sardines

Easy to prepare, abundant and cheap, sardines are also good for you. They contain generous amounts of vitamins D and B12, as well as calcium and omega-3 fatty acids.

Fruity summer milkshake

If you choose a fortified milk brand, you'll get a vitamin D boost through a delicious shake.

Tandoori tofu bites

If you're veggie, tofu is a reasonable source of vitamin D. This Indian-inspired recipe is a delight.

Mackerel & wild rice nicoise

This rice salad contains both boiled eggs and oily fish giving you a double hit of vitamin D.

Trout with Pesto

Oily fish is one of the best sources of vitamin D: trout, salmon, sardines and mackerel are all excellent options.

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