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Are you eating “food that is good for your bones” every day?

To get calcium, eat dairy products such as milk, eat small fish,
I think there are some people who have come up with some ideas.
However, when it comes to daily meals, it can be very difficult to think about and prepare daily meals.

If you have such troubles, you can continue by just adding it to your daily diet.
We deliver "easy and useful recipes" filled with the ingenuity and ideas of registered dietitians.

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Did you know that old bones are broken down and new bones are created every day?
During the daily work of building bones, if the body lacks the necessary nutrients, the bones become weak.
Therefore, it is important to take in the nutrients necessary for bones every day, even in small amounts.

However, the average daily intake of calcium for Japanese people is 505mg*, which is known to be insufficient for all genders and age groups. The daily deficit is about one glass of milk (approximately 200 mg of calcium).

Rather than ingesting a lot of calcium at once, try to gradually incorporate it from various foods every day.

*From the 2019 National Health and Nutrition Survey

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When asked, ``What foods are good for bones?'', the first thing that comes to mind is calcium = milk and dairy products.
However, in reality, calcium is found in large amounts in foods other than milk and dairy products, and it is difficult to absorb into the body, so it is most important to get a well-balanced intake from a variety of foods so that it can be absorbed efficiently.

Foods rich in calcium include milk and dairy products, as well as tofu and natto, seafood such as dried shrimp, whole dried sardines, and dried whitebait, and vegetables and seaweed such as dried hijiki, komatsuna, and bok choy.

Nutrients that help absorb calcium include ``vitamin D'', which is found in abundance in foods such as salmon and mushrooms, and ``vitamin K'', which is found in abundance in foods such as natto.

In addition, in order to build strong and supple bones, it is necessary to ingest sufficient nutrients such as "vitamin B6", "vitamin 12", and "folic acid". Furthermore, protein is also essential for building bones and the body.

Therefore, it is very important to have a well-balanced diet and eat a variety of foods.

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No knife needed

Cooking time less than 5 minutes

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Furikake with small shrimp mixture

Registered dietitian comment

An easy-to-mix furikake that combines dry ingredients rich in calcium and other minerals. Sprinkle it on various dishes such as rice, natto, and cold tofu to make it even more delicious and easily add nutrition.

Materials: Easy-to-make quantities

Shrimp (can be substituted for sakura shrimp)
Seaweed powder (can be substituted for green seaweed)

10g

5g

Bonito flakes
roasted sesame seeds

5g
1 tablespoon (9g)

How to make

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Put all the ingredients into a plastic bag and gently knead them with your hands to break them up and mix.

Store in an airtight container.
*You can store the mixture as is if you mix it in a zippered plastic bag.

Nutritional value 

energy

protein

lipid
carbohydrates

10 kcal

1.3 g

0.5 g

0.4 g

cholesterol

7mg

*Nutritional value per 2 teaspoons (2.4g)

0μg

0μg

vitamin D

vitamin K

Equivalent amount of salt

Dietary fiber

calcium

0.1g

0.3 g

29mg

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No knife required

Cooking time less than 5 minutes

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Jako yogurt toast

Registered dietitian comment

Store the paste in the refrigerator and consume it within 3 days.
Greek yogurt is recommended because it has less water content than regular yogurt. If you don't have Greek yogurt, you can also double the amount of yogurt, place it in a colander lined with kitchen paper, and leave it in the refrigerator overnight to drain.

Materials: Easy-to-make quantities

Chirimenjako

10g

Greek yogurt (dried yogurt)

1 pack (100g)

powdered cheese
coarsely ground black pepper

1 tablespoon (6g)
Appropriate amount according to your preference

How to make

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Mix all ingredients and place in a storage container.

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Spread 1 on your favorite bread and toast in the toaster for about 3 minutes.

Nutritional value (excluding nutritional value of bread)

energy

protein

lipid
carbohydrates

48 kcal

5.6 g

1.7 g

1.7 g

cholesterol

19mg

*Nutritional value per 1/3 amount

2.0μg

1μg

vitamin D

vitamin K

Equivalent amount of salt

Dietary fiber

calcium

0.3 g

0g

80mg

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No knife required

Cooking time less than 5 minutes

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Dried food instant miso soup

Registered dietitian comment

Dried foods rich in minerals are long-lasting and easy to keep on hand.
Instead of using granulated dashi stock, we used dried sardines powder that provides the nutrients of dried sardines that are rich in minerals.
Feel free to use Aosa nori instead of wakame, add ground sesame seeds, or arrange it to your liking.

Ingredients: 1 serving

cut seaweed
Kiriboshi radish
dried sardines powder

1g

2g
1/2 teaspoon (1g)

Miso
small green onion
boiling water

1/2 tablespoon (9g)
Appropriate amount (3g)
150ml

How to make

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Put all the ingredients in a bowl, pour boiling water and mix.
Add the kiriboshi daikon radish, cutting it into lengths that are easy to eat with kitchen scissors.

nutritional value

energy

protein

lipid
carbohydrates

28 kcal

2.2g

0.7 g

4.0g

cholesterol

1.4 g

1.3 g

51mg

*Nutritional value per cup of miso soup

0.2 μg

17μg

vitamin D

vitamin K

Equivalent amount of salt

Dietary fiber

calcium

6mg

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Cooking time less than 5 minutes

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Komatsuna lentil ohitashi

Registered dietitian comment

Komatsuna is a vegetable rich in calcium, and if you eat a small bowl of komatsuna every day, you can supplement your daily calcium intake, which is often lacking.
It also contains a lot of vitamin K, which is good for bone health as well as calcium.

in the microwave

Ingredients: 1 serving

Komatsuna
Mentsuyu (3x concentrated)

1 bundle (200g)
2 tablespoons (42g)

water
Bonito flakes

2 tablespoons (30g)
Appropriate amount (0.6g)

How to make

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Cut the komatsuna into 3cm lengths and place them in a heat-resistant container, starting from the side closest to the roots. Loosely cover with plastic wrap and heat in the microwave (500w) for 3 minutes.
*If you check the situation and find that the leaves are hard, please heat them for an additional minute.

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Expose 1 to water and drain. Mix mentsuyu and water in a bowl, add komatsuna and toss to combine.
*The taste will blend if you leave it for a while.

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Arrange the komatsuna in a bowl, pour over the remaining soup and top with the bonito flakes.

Recommended arrangement

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Ponzu soy sauce + bonito flakes

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Plum meat + bonito flakes

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Mentsuyu + mustard paste

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Salted kelp + sesame + sesame oil

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Chicken soup base + grated garlic + sesame seeds + sesame oil

nutritional value

energy

protein

lipid
carbohydrates

17 kcal

1.5 g

0.1g

3.0g

cholesterol

0.7 g

1.3 g

111mg

*Nutritional value per 1/3 of a serving

0μg

140μg

vitamin D

vitamin K

0mg

Equivalent amount of salt

Dietary fiber

calcium

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Cooking time: 15 minutes or less

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Canned mackerel curry with bones

Registered dietitian comment

Canned mackerel, which is processed from mackerel with its bones, contains a lot of calcium and vitamin D, which helps absorb calcium.
What's more, it's a recommended staple food that requires no preparation and is inexpensive.

Curry can be made in bulk and refrigerated or frozen. If refrigerated, consume within 3 days; if frozen, consume within 2 weeks.

Ingredients: For 4 people

Canned boiled mackerel
onion
Grated ginger
grated garlic
oil

2 cans (380g)
1 piece (200g)
1 piece (15g)
1 piece (5g)
1 tablespoon (12g)

curry powder
ketchup
Chuno sauce
warm rice
Coriander to your liking

1 tablespoon (6g)
2 tablespoons (36g)
2 tablespoons (42g)
4 servings (600g)
Appropriate amount (10g)

How to make

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Finely chop the onions.

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Heat oil in a frying pan over medium heat and add onion, ginger, and garlic.

When it becomes translucent, add the curry powder and stir-fry until it is no longer powdery.

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Add canned mackerel (with juice), ketchup, and sauce, and mix while loosening mackerel.
(It will be easier to eat if you mix it while crushing the bones.)

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Cook for about 5 minutes until most of the moisture evaporates, then serve in a bowl with rice. Garnish with cilantro if you like.

Nutritional value 

energy

protein

lipid
carbohydrates

447 kcal

24.6 g

10.9g

67.3g

cholesterol

1.7 g

4.0g

280mg

*Nutritional value for 1 person

10.5μg

2μg

vitamin D

vitamin K

Equivalent amount of salt

Dietary fiber

calcium

80mg

© iSurgery Co., Ltd.

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