Weak Bones / Osteoporosis

Produce

−2 Pounds Fresh Spinach

Spinach is a leafy green vegetable commonly eaten raw or cooked. It is low in calories and nutrient-dense.

Spinach provides vitamin K, folate, vitamin A, vitamin C, manganese, magnesium, potassium, iron, and lutein/zeaxanthin.

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Legumes

A 12-Oz. Package Extra-Firm Silken Tofu

Extra-firm silken tofu is a soy-based food made by coagulating soy milk into a smooth, delicate block that still holds its shape. It is commonly used as a plant-based protein in savory dishes, soups, sauces, and desserts.

It provides protein and typically contains calcium, iron, manganese, and small amounts of magnesium and phosphorus, though nutrient levels vary by coagulant and fortification.

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Legumes

A 14- To 16-Oz. Package Extra-Firm Water-Packed Tofu

Extra-firm water-packed tofu is a soy-based food made by coagulating soy milk and pressing the curds to remove much of the water. It is a versatile plant protein commonly used in savory dishes.

Tofu provides protein and typically contains iron, manganese, selenium, and depending on processing, meaningful amounts of calcium and magnesium.

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Sprouts

Alfalfa Sprouts

Alfalfa Sprouts are one of the most nutritionally rich foods and are packed with a full range of vitamins including A, D, C, K, and B-Complex as well as minerals such as iron, calcium, magnesium, zinc, silicon.

Vitamin A, Vitamin D, Vitamin C, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc, Silicon

Nuts

Almond Or Sesame Butter

Almond or sesame butter is a spread made from ground almonds or sesame seeds, often used as an alternative to peanut butter. It is energy-dense and provides mostly unsaturated fats along with plant protein and minerals.

It provides healthy fats, protein, fiber, vitamin E, magnesium, calcium, copper, and manganese, though exact nutrients vary between almond and sesame butter.

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Produce

Baby Kale

Baby kale is a young, tender form of kale with a milder flavor and softer texture than mature leaves. It is commonly eaten raw in salads or lightly cooked as a leafy green vegetable.

Baby kale provides vitamins K, A, and C, along with folate, calcium, potassium, fiber, and carotenoid antioxidants such as lutein and zeaxanthin.

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Sweeteners

Blackstrap Molasse

Blackstrap molasses is a thick, dark syrup produced during the final extraction stage of sugarcane or sugar beet refining. It has a robust, bittersweet flavor and is more mineral-rich than lighter molasses.

Blackstrap molasses provides iron, calcium, magnesium, potassium, and smaller amounts of manganese and vitamin B6, along with concentrated natural sugars.

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Produce

Boston Lettuce Or 8 To 10 Spinach Leave

Boston lettuce is a tender leafy green lettuce with soft leaves and a mild flavor. It is low in calories and commonly eaten raw in salads or wraps.

Boston lettuce provides vitamin K, folate, vitamin A, and small amounts of vitamin C and potassium.

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Vegetables

Broccoli (Chopped)

Broccoli is a cruciferous vegetable commonly eaten raw or cooked, with chopped broccoli referring to cut florets and stems. It is low in calories and widely used as a nutrient-dense side dish or ingredient.

Broccoli provides vitamin C, vitamin K, folate, fiber, potassium, and small amounts of carotenoids and glucosinolates.

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Dairy

Cheddar Cheese, Low-Fat, Shredded

Low-fat shredded cheddar cheese is a reduced-fat dairy product made from cheddar cheese and commonly used for topping, melting, and cooking. It provides concentrated protein and calcium with less fat than regular cheddar.

It is a good source of protein, calcium, phosphorus, vitamin B12, riboflavin, and often sodium.

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Vegetables

Chives

Chives are one of the richest plant sources of vitamin K which is vital for bone and neurological health and can help to prevent osteoporosis and Alzheimer’s disease.

Vitamin K, Vitamin A, Sulfur, Antioxidants, Lutein, Folate

Produce

Collard Leave

Collard leaves are the large, sturdy edible leaves of the collard plant, a leafy green vegetable in the Brassica family. They are commonly cooked and have an earthy, slightly bitter flavor.

Collard leaves provide vitamin K, vitamin A, vitamin C, folate, calcium, and fiber, along with smaller amounts of potassium and magnesium.

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Dairy

Crumbled Feta Cheese

Crumbled feta cheese is a brined, tangy cheese traditionally made from sheep's milk or a mix of sheep's and goat's milk. It is commonly used as a salty topping or ingredient in salads, grain dishes, and baked foods.

Feta provides protein, calcium, phosphorus, vitamin B12, riboflavin, and sodium, with smaller amounts of vitamin A and zinc.

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Legumes

Crumbled Tempeh

Crumbled tempeh is tempeh that has been broken into small pieces for use as a plant-based protein ingredient. It is a fermented soy food with a firm texture and savory, nutty flavor.

Tempeh provides protein, fiber, iron, magnesium, phosphorus, manganese, and B vitamins, with calcium and potassium in smaller amounts.

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Dairy

Crumbled White Cheese (E.G., Feta Or Queso Fresco)

Crumbled white cheeses such as feta and queso fresco are fresh to brined dairy cheeses with a tangy, salty flavor and soft, crumbly texture. They are commonly used in salads, tacos, grain dishes, and savory baked foods.

These cheeses provide protein, calcium, phosphorus, vitamin B12, riboflavin, and varying amounts of sodium and saturated fat.

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Produce

Curly Kale

Curly kale is a leafy green cruciferous vegetable with a robust texture and slightly bitter, peppery flavor. It is commonly eaten raw, sautéed, steamed, or added to soups and grain dishes.

Curly kale provides vitamin K, vitamins A and C, folate, manganese, calcium, potassium, and lutein and zeaxanthin.

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Produce

Cut Leaf Kale

Cut leaf kale is a curly-leaf variety of kale, a dark leafy green vegetable in the brassica family. It is commonly eaten raw or cooked and is valued for its nutrient density.

Kale provides vitamins K, A, and C, along with folate, manganese, calcium, potassium, and beneficial carotenoid antioxidants such as lutein and zeaxanthin.

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Legumes

Extra-Firm Lite Silken Tofu

Extra-firm lite silken tofu is a soy-based food made by coagulating soymilk into a smooth, delicate curd with relatively lower fat than regular tofu. It is a versatile plant protein commonly used in both savory dishes and blended preparations.

It provides protein and typically contains iron, calcium (if calcium-set), manganese, selenium, and small amounts of magnesium and phosphorus.

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Dairy

Fat-Free Cream Cheese

Fat-free cream cheese is a soft, spreadable dairy product made from milk and/or cream with most of the fat removed. It has a tangy flavor similar to regular cream cheese but typically contains more additives for texture and stability.

Fat-free cream cheese typically provides protein, calcium, phosphorus, vitamin A, and sodium, with little to no fat.

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Fruits

Figs

Figs are a highly prized and nourishing fruit that have been used to treat nearly every known disease since ancient times.

Calcium, Iron, Copper, Potassium, Selenium, Zinc

Legumes

Firm Silken Tofu

Firm silken tofu is a soft, smooth soybean curd with a delicate texture that holds its shape better than regular silken tofu. It is a minimally processed soy food commonly used in savory dishes, soups, and blended preparations.

Firm silken tofu provides protein and fat along with minerals such as calcium, iron, manganese, and phosphorus, and may also provide magnesium depending on the coagulant used.

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Legumes

Firm Tofu

Firm tofu is a soy-based food made by coagulating soy milk and pressing the curds into a dense block. It is a versatile plant protein with a mild flavor and relatively low carbohydrate content.

Firm tofu provides protein and typically contains iron, manganese, phosphorus, and depending on processing, significant calcium and magnesium.

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Produce

Flatleaf Parsley

Flat-leaf parsley is a leafy green herb commonly used fresh to add a bright, slightly peppery flavor to savory dishes. Although often used as a garnish, it also contributes meaningful vitamins and plant compounds.

Flat-leaf parsley is especially high in vitamin K and also provides vitamin C, vitamin A precursors, folate, and small amounts of iron and potassium.

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Vegetables

Fresh Baby Spinach

Fresh baby spinach is the young leaf form of spinach, valued for its mild flavor and tender texture. It is commonly eaten raw in salads or lightly cooked.

Baby spinach provides vitamin K, folate, vitamin A, vitamin C, manganese, magnesium, non-heme iron, and carotenoid antioxidants such as lutein and zeaxanthin.

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Legumes

Fresh Green Bean

Fresh green beans are the immature pods of the common bean, eaten as a non-starchy vegetable. They have a mild flavor and are commonly steamed, sautéed, roasted, or eaten in mixed dishes.

Green beans provide fiber, vitamin C, vitamin K, folate, and small amounts of potassium, magnesium, and carotenoids.

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Vegetables

Fresh Spinach

Fresh spinach is a leafy green vegetable commonly eaten raw or cooked. It is low in calories and rich in vitamins, minerals, and plant compounds.

Spinach provides vitamins K, A, C, and folate, along with manganese, magnesium, potassium, iron, and carotenoids such as lutein and zeaxanthin.

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Legumes

Fresh Thin Green Bean

Fresh thin green beans are the immature pods of common beans eaten as a vegetable. They are low in calories and provide fiber, vitamins, and plant compounds.

Green beans provide fiber, vitamin C, vitamin K, folate, potassium, and small amounts of carotenoids and manganese.

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Produce

From Romaine Lettuce Heart

Romaine lettuce heart is the crisp, pale inner leaves of romaine lettuce, commonly eaten raw in salads and wraps. It is low in calories and provides hydration along with several vitamins and minerals.

Romaine lettuce heart provides vitamin K, folate, vitamin A carotenoids, small amounts of vitamin C, and potassium.

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Dairy

Goats Cheese

Goat cheese is a soft to semi-firm cheese made from goat's milk, with a tangy flavor and creamy texture. It provides protein and fat along with minerals important for bone health.

Goat cheese provides protein, calcium, phosphorus, vitamin A, riboflavin, and vitamin B12, along with varying amounts of saturated fat and sodium.

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Produce

Green-Leaf Lettuce Leave

Green-leaf lettuce is a leafy vegetable with tender green leaves and a mild flavor, commonly eaten raw in salads and sandwiches. The import category "Produce" is broadly correct; the specific food category is Vegetables.

Green-leaf lettuce provides vitamin K, vitamin A carotenoids, folate, and smaller amounts of vitamin C, potassium, and fiber.

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Fruits

Guava

Guava is a sub tropical sweet fruit that has several healing properties.

Vitamin C, Vitamin A, Vitamin E, Vitamin K, Potassium, Copper, Manganese, Antioxidants, Lycopene

Produce

Handful Of Chopped Parsley

Parsley is a leafy green herb commonly used fresh as a garnish or ingredient in salads, sauces, and cooked dishes. A handful of chopped parsley adds a bright flavor and contributes meaningful micronutrients despite being low in calories.

Parsley is especially rich in vitamin K and also provides vitamin C, vitamin A precursors, folate, and small amounts of iron and potassium.

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Produce

Handfuls Of Baby Spinach

Baby spinach is a tender leafy green vegetable commonly eaten raw or lightly cooked. It is low in calories and nutrient-dense, making it a common addition to salads, sandwiches, and smoothies.

Baby spinach provides vitamin K, folate, vitamin A carotenoids, vitamin C, iron, magnesium, and potassium.

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Produce

Kale Leave

Kale leaves are dark leafy greens in the cabbage family with a sturdy texture and mildly bitter, earthy flavor. They are commonly eaten raw, sautéed, steamed, or added to soups and smoothies.

Kale is especially high in vitamins K, A, and C, and also provides folate, calcium, potassium, manganese, and carotenoids such as lutein and zeaxanthin.

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Produce

Lettuce Leaves Or Other Salad Green

Lettuce and other salad greens are leafy vegetables commonly eaten raw in salads, sandwiches, and wraps. They are low in calories and add hydration, fiber, and micronutrients to meals.

Salad greens provide vitamin K, folate, vitamin A precursors such as beta-carotene and lutein, and smaller amounts of vitamin C, potassium, and fiber.

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Produce

Lettuce Or Kale

Lettuce and kale are leafy green vegetables commonly eaten raw or cooked. Kale is generally denser in vitamins and minerals, while lettuce is milder and higher in water content.

They provide vitamin K, vitamin A, folate, vitamin C, and small amounts of fiber, potassium, and calcium, with kale typically offering higher nutrient density than lettuce.

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Legumes

Light Silken-Style Tofu

Light silken-style tofu is a soft soy-based food made by coagulating soy milk into a delicate, custard-like block. It is commonly used in smoothies, sauces, soups, and desserts, and is generally lower in calories and fat than firmer tofu styles.

It provides protein and typically contains iron, calcium (if calcium-set), manganese, and small amounts of potassium and magnesium.

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Dairy

Low-Fat Milk

Low-fat milk is cow's milk with part of the fat removed while retaining much of its protein, calcium, and other micronutrients. It is commonly consumed as a beverage and used in cooking and baking.

Low-fat milk provides high-quality protein, calcium, riboflavin, vitamin B12, phosphorus, potassium, and often added vitamin D and vitamin A.

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Dairy

Low-Fat Sour Cream (Or Fat-Free)

Low-fat or fat-free sour cream is a cultured dairy product made by fermenting cream or milk, resulting in a tangy, creamy topping or ingredient with reduced fat compared with regular sour cream. It is commonly used in dips, sauces, baked dishes, and as a garnish.

It typically provides calcium, phosphorus, vitamin B12, riboflavin, and modest amounts of protein, with reduced saturated fat in low-fat or fat-free versions.

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Fruits

Mamey

Mamey is a sweet, creamy fruit that grows in Florida, Texas, California, Hawaii, Mexico, and South America.

Vitamin C, Vitamin A, Vitamin B, Copper, Potassium, Calcium, Magnesium, Iron, Sodium, Fiber

Dairy

Milk, Non-Fat

Non-fat milk is skim milk with most of the fat removed while retaining its protein, lactose, and many naturally occurring minerals. It is commonly used as a low-fat dairy food and beverage.

Non-fat milk provides high-quality protein, calcium, phosphorus, riboflavin, vitamin B12, potassium, and is often fortified with vitamins A and D.

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Vegetables

Mizuna

Mizuna is a mild, somewhat sweet mustard green that has been grown for centuries in Japan and is now becoming more readily available in the states.

Vitamin C, Vitamin A, Phytonutrients, Antioxidants, Folate

Herbs

Oat Straw

Oat Straw is a wonderful healing herb that is rich in vitamins A, C, E, K, and B-complex and minerals such as iron, calcium, magnesium, silica, and zinc.

Vitamin A, Vitamin C, Vitamin E, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc

Dairy

Parmesan Cheese

Parmesan cheese is a hard, aged Italian cheese made from cow’s milk with a concentrated savory flavor. It is commonly grated or shaved over dishes and is naturally low in lactose due to the aging process.

Parmesan is especially rich in protein, calcium, phosphorus, vitamin B12, vitamin A, riboflavin, and sodium.

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Vegetables

Parsnips

Parsnips are a sweet, nutritious root vegetable that are high in health promoting antioxidants and dietary fiber.

Vitamin C, Vitamin E, Vitamin K, B-complex vitamins, Iron, Calcium, Copper, Manganese, Antioxidants, Fiber

Spices

Piece Fresh Turmeric

Fresh turmeric is the rhizome of the Curcuma longa plant, used as a spice and aromatic ingredient in cooking. It has an earthy, slightly bitter flavor and a bright orange-yellow color.

Fresh turmeric provides curcuminoids, small amounts of fiber, vitamin C, potassium, manganese, and other antioxidant plant compounds.

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Spices

Pinch Toasted Sesame Seed

Toasted sesame seeds are tiny oil-rich seeds used as a garnish and seasoning, adding a nutty flavor and light crunch. Although often used like a spice in small amounts, they are botanically seeds.

Sesame seeds provide unsaturated fats, protein, fiber, calcium, iron, magnesium, copper, manganese, zinc, and lignans such as sesamin and sesamolin.

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Nuts

Plain Almond Milk

Plain almond milk is a plant-based beverage typically made from almonds and water, often fortified with vitamins and minerals. It is commonly used as a dairy-free milk alternative.

Plain almond milk is typically low in protein and naturally provides some vitamin E, while many commercial versions are fortified with calcium, vitamin D, and vitamin B12.

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Dairy

Plain Low-Fat Yogurt

Plain low-fat yogurt is a cultured dairy food made by fermenting milk with beneficial bacteria. It is commonly eaten as a protein-rich, minimally sweetened dairy option.

It provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with reduced fat compared with whole-milk yogurt.

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Dairy

Plain Yogurt

Plain yogurt is a cultured dairy food made by fermenting milk with live bacteria. It is commonly eaten on its own or used in cooking, sauces, and breakfasts.

Plain yogurt typically provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with some varieties also containing vitamin D.

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Spices

Poppy Seed

Poppy seed is the tiny edible seed of the opium poppy, commonly used as a culinary spice or topping in baked goods and savory dishes. It has a mild, nutty flavor and contributes texture as well as small amounts of minerals and healthy fats.

Poppy seeds provide manganese, calcium, magnesium, phosphorus, copper, iron, fiber, and unsaturated fats.

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Seeds

Pumpkin Seeds

They contain high amounts of vitamin E, B-complex, magnesium, zinc, and omega-3 fatty acids.

Vitamin E, B-complex vitamins, Magnesium, Zinc, Omega-3 fatty acids

Produce

Rainbow Chard

Rainbow chard is a colorful leafy green vegetable in the beet family with mild, earthy leaves and crisp stalks. It is commonly eaten sautéed, steamed, or added to soups and grain dishes.

Rainbow chard provides vitamin K, vitamin A, vitamin C, magnesium, potassium, and smaller amounts of iron and calcium.

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Legumes

Recipe Tofu Ricotta

Tofu ricotta is a plant-based ricotta substitute typically made by crumbling tofu and seasoning it to mimic soft cheese. It is commonly used in lasagna, stuffed pasta, dips, and other dairy-free recipes.

It typically provides protein, iron, calcium when calcium-set tofu is used, and varying amounts of fat and sodium depending on the recipe.

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Vegetables

Red Cabbage

Red Cabbage is one of the most healthful and least expensive vegetables available today.

Vitamin C, Vitamin K, B-complex vitamins, Iodine, Calcium, Magnesium, Potassium, Iron, Anthocyanins, Polyphenols

Nuts

Refrigerated Unsweetened Coconut Milk Beverage

A refrigerated unsweetened coconut milk beverage is a diluted plant-based drink made from coconut and water, often fortified with vitamins and minerals. It is typically lower in calories and protein than dairy milk and canned coconut milk.

It typically provides small amounts of fat from coconut and, when fortified, may supply calcium, vitamin D, and vitamin B12.

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Fruits

Sapodilla

Sapodilla is a tropical fruit that readily grows in florida and central america and has many nutritional and health benefits.

Vitamin A, Vitamin C, B-complex vitamins, Iron, Copper, Potassium, Antioxidants, Tannins

Spices

Sesame Seeds For Garnish

Sesame seeds are tiny oil-rich seeds commonly used as a garnish and ingredient in savory and sweet dishes. They add a nutty flavor and provide concentrated minerals, healthy fats, and plant compounds.

Sesame seeds are notably rich in healthy fats, calcium, magnesium, copper, manganese, iron, zinc, fiber, and vitamin E.

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Legumes

Silken Tofu

Silken tofu is a soft, delicate soy-based food made by coagulating soy milk into a smooth custard-like block. It is commonly used in soups, sauces, smoothies, and desserts.

Silken tofu provides protein, iron, and manganese, and may also supply calcium and magnesium depending on the coagulant used.

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Nuts

Slivered Almonds Or Pine Nut

Edible tree nuts commonly used for texture and richness in savory dishes, baked goods, and salads. Slivered almonds are sliced almonds, while pine nuts are small, buttery seeds from pine cones, but both fit the imported Nuts category in culinary use.

They provide unsaturated fats, vitamin E, magnesium, manganese, and small amounts of plant protein and fiber; almonds are especially notable for vitamin E, while pine nuts also provide vitamin K and copper.

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Legumes

Soft Silken Tofu

Soft silken tofu is a smooth, delicate soy-based food made by coagulating soy milk with minimal pressing, resulting in a high-moisture texture. It is commonly used in soups, sauces, smoothies, and desserts.

Silken tofu provides protein and generally contains iron, manganese, and magnesium, and may also provide meaningful calcium depending on the coagulant used.

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Other

Sour “Cream" For Serving

Sour cream is a cultured dairy product made by fermenting cream with lactic acid bacteria, giving it a tangy flavor and creamy texture. It is commonly used as a topping or ingredient in savory dishes.

Sour cream provides fat, small amounts of protein, calcium, phosphorus, vitamin A, and vitamin B12.

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Dairy

Sour Cream (Reduced-Fat)

Reduced-fat sour cream is a cultured dairy product made from cream with part of the milk fat removed. It has a tangy flavor and creamy texture, and is commonly used as a topping, dip base, or cooking ingredient.

Reduced-fat sour cream provides calcium, phosphorus, vitamin B12, riboflavin, and small amounts of protein, with less total and saturated fat than full-fat sour cream.

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PlantBased

Soy Milk

Soy milk is a plant-based beverage made from soybeans and commonly used as a dairy milk alternative. Unsweetened fortified versions can provide protein comparable to cow’s milk along with added calcium and vitamin D.

Soy milk provides protein and typically contains fortified calcium, vitamin D, and vitamin B12; it also supplies potassium and, when fortified, riboflavin.

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Dairy

Soya Milk

Soya milk is a plant-based beverage made from soybeans and commonly used as a milk alternative. It provides protein and, when fortified, can offer nutrients similar to cow's milk.

Soya milk provides protein and unsaturated fats, and fortified versions commonly contain calcium, vitamin D, vitamin B12, and riboflavin.

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Sprouts

Whether alfalfa or sunflower, sprouts are a nutritional powerhouse, packed with a full range of vitamins including A, D, C, K, and B-complex, as well as minerals such as iron, calcium, magnesium, zinc, silicon.

Vitamin A, Vitamin D, Vitamin C, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc, Silicon

Produce

To 2 Cups Roughly Chopped Baby Spinach Or Tender Kale Leave

Baby spinach or tender kale leaves are leafy green vegetables commonly eaten raw or lightly cooked. They are nutrient-dense ingredients used in salads, smoothies, sautés, and other savory dishes.

They provide vitamin K, vitamin A, vitamin C, folate, and manganese, with spinach contributing iron and kale contributing notable carotenoids.

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Proteins

Tofu

Tofu is a soy-based food made by coagulating soy milk into soft or firm curds. It is a versatile plant protein with a mild flavor that absorbs seasonings well.

Tofu provides protein, iron, manganese, and depending on how it is processed, may also be a significant source of calcium and magnesium.

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Vegetables

Watercress

Watercress is a green leafy vegetable that is very rich in vitamins A, C, K and beta carotene and minerals such as calcium, magnesium, copper, and potassium.

Vitamin A, Vitamin C, Vitamin K, Calcium, Magnesium, Copper, Potassium, Iodine, Beta-carotene

Spices

White Poppy Seed

White poppy seed is the small, oil-rich seed of the opium poppy, commonly used in baking, confectionery, and savory dishes for a mild, nutty flavor. It is nutritionally dense and provides fats, minerals, and some protein.

White poppy seeds provide unsaturated fats, fiber, protein, calcium, magnesium, phosphorus, manganese, iron, and zinc.

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