Beat Brittle Bones

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On Monday - Eat broccoli

Vitamin K plays a role in moving the calcium we ingest from the arteries to the bones. This ensures all the calcium we take in goes straight to helping bone strength. Make a quick broccoli soup by boiling florets for a few minutes until tender in salted water, then drain, saving the liquid. Blend the broccoli, adding a splash of the cooking water at a time until you reach the desired consistency. Garnish with toasted flaked almonds and a drizzle of olive oil.

On Tuesday - Eat rhubarb

This tasty, sharp fruit is very high in calcium, and essential for strong bones and teeth.
Make a rhubarb smoothie: poach rhubarb in water until soft, then combine it with yoghurt, milk and some honey in a blender. Blend until smooth.

On Wednesday  - Eat mackerel

Vitamin D helps the body to absorb calcium, Griddle fillets of mackerel and serve with a beetroot, shallot, caper and low-fat crème fraiche salad.

On Thursday - Eat pumpkin seeds

Pumpkin seeds are high in omega-3 fatty acids which are associated with higher bone density, particularly in the vertebrae.
Toast pumpkin seeds in a frying pan. Allow to cool and serve as a snack with drinks. Alternatively, mix them with a salad or add them to muesli.

On Friday - Eat apples

Apples are rich in boron, which reduces the excretion of calcium in urine.
Prepare apples, parsnips and carrots, and mix them with some low-fat mayonnaise, mustard and lemon juice. Serve with a grilled pork fillet for a simple, light meal