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DID you know that Malaysians aren’t getting enough calcium? According to the 2014 Malaysian Adult Nutrition Survey, Malaysians consume less than half of the recommended levels of calcium.

You may think that not getting enough calcium isn’t a problem right now, but it can eventually lead to serious health issues later in life, most prominently osteoporosis.

Osteoporosis is a disease that has affected over 200 million people worldwide. It’s a medical condition where the quality and density of the bones decrease over time leading to a higher susceptibility of fractures later in life.

Here are some quick facts about osteoporosis:

  1. Most people start to lose bone density around the age of 30.
  2. Women over the age of 50 are more likely to break a bone due to osteoporosis compared to men in the same age group.
  3. In the later years, osteoporosis can lead to hip fractures which can cause loss of function and independence.

Unfortunately, osteoporosis is a silent disease that doesn’t display any symptoms until it is too late. While there is no cure for osteoporosis, there are ways to prevent or slow down the disease.

When you think of bone health, the nutrient that often comes to mind is calcium. However, calcium isn’t the only nutrient that’s important for good bone health. It’s important to include other nutrients like vitamin D and protein into your diet while maintaining a healthy lifestyle.

In conjunction with World Osteoporosis Day recently, Fonterra and dietitian Indra Balaratnam have put together some recipes that use dairy products. They are easy and simple ways to include more dairy in your diet.

 

1. Tuna and Mushroom Quiche. (top pic)

This quiche makes for a great dish to serve at parties. The tartlets also make for a convenient on the go snack that you can pack for your child’s breakfast or lunch.

 

2. Almond Oat Pancakes.

These pancakes are a healthy way to start the day. If you have fussy eaters in your home, don’t fret. The oats in these pancakes are so well-blended, you can’t even tell it’s there!

Almond Oat Pancakes.

 

3. Basil Turkey Ham and Mushroom Alfredo.

If you love Alfredo sauce, you need to try this recipe. Don’t forget to eat them in small portions as the richness of the sauce can be very filling for those with smaller appetites.

Basil Turkey Ham & Mushroom Alfredo.

 

4. Banana and Strawberry Smoothie.

This smoothie is absolutely heavenly and it’s an easy recipe to boot. As it’s a fruity smoothie, you can even have it as a healthy breakfast if you’re on the go.

Strawberry and Banana Smoothie.

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