Are you looking for easy snack ideas that can boost bone health? Then look no further. I have rounded up my top 5 favorite snack ideas that are simple, delicious, and packed full of nutrients that support bone health.
This post has been created in partnership with Sunsweet Growers. As always, all opinions are my own.
Did you know throughout the world, one in every three women and one in every five men over the age of 50 will experience an osteoporotic fracture? And the impact of these fractures can have an enormous impact on mobility, health, and quality of life. So, it makes sense that we should start taking steps today to improve the health of our bones, no matter what our age. And what better way to do it that by eating delicious snacks that are packed full of bone-boosting nutrients.
That’s right – you can eat your way to healthier bones. And it can be pretty delicious too. But not just every snack is a bone boosting snack. In order to build the ideal snack for healthy bones, you need to incorporate a few key ingredients. And a few of them may surprise you.
3 Key ingredients for creating snacks for healthy bones
Prunes, yes prunes! Not only is this no sugar added dried fruit a good source of fiber to promote digestive health, but research has found eating just five to six prunes per day may help to prevent bone loss. To gain the bone health benefits, try eating prunes alone (which is pretty darn delicious) or puree them up and use them as a sugar swap in a 1:1 ratio in any baked good like this chocolate chip prune cookie recipe.
Whether you enjoy milk, yogurt, or cheese, dairy provides a good source of both calcium and vitamin D – key nutrients in supporting bone health. That’s why adding dairy to your diet through healthy snacks can play a beneficial role in improving bone health. According to the National Institute of Health, dairy products provide a package of essential nutrients that is difficult to obtain in low- dairy or dairy-free diets and research has shown that children who eliminate milk from their diets are at a higher risk of falling short in their intake of both calcium and vitamin D. So, if you can tolerate dairy, try adding it into your diet daily to support bone health.
Nuts are a rich source of plant-based protein and healthy fat, yet their nutritional benefits don’t stop there. Nuts also contain bone building nutrients many of us are lacking including calcium, potassium, and magnesium. Whether you enjoy them whole, chopped, or as a nut butter, adding a source of nuts to your diet each day may play a supportive role in building strong bones.
5 Easy snack ideas for healthy bones the whole family will love
Have you ever wished you could whip up an easy, delicious snack that not only tastes great, but that is also good for you? And one that your whole family will be excited about? Well I am happy to share that it is possible. I have tested each of these recipes out with my own family, and trust me… they are pretty picky. So if a snack passes their taste test, I can ensure you that your family will like it too.
4 Ingredient Prune Cake Pops
My kids (and my husband) would live on dessert if I let them. But, I’m trying to curb their intake of added sugars as much as I can. That’s why I decided to create a good-for-you cake pop that tastes as great as it looks without all of the unnecessary added sugars. And that’s how these prune cake pops were born. Using pureed prunes as a substitute for added sugar, I created a sweet ‘cake batter’ that can easily be rolled into a ball, baked, and decorated for that fun cake pop feel with more fiber and less sugar. And the combination of both prunes and yogurt together make this snack one that can help promote bone health – so it’s a win-win for us all!
This 4 ingredient cake pop recipe contains only 69 calories and is low in added sugar with a boost of filling fiber
- 1 Cup whole wheat pastry flour
- 3/4 Cup Sunsweet Amaz!n Prunes
- 3/4 Cup Vanilla Greek yogurt
- 1 egg
- sprinkles optional
Preheat oven at 350F.
In a food processor, blend together prunes, egg, and ½ cup yogurt until
smooth. Slowly add in flour until a batter is formed.
Roll dough into balls and place onto a baking sheet lined with parchment
Bake for 10-12 minutes until fully cooked.
Remove from oven and allow balls to cool.
Once cooled, coat with remaining yogurt to ‘frost’ the cake pops and top
with sprinkles if desired. Place balls into freezer for 1 hour to allow yogurt
Serve chilled and enjoy.
Nutrition Facts (per serving)
69 calories, 15gm carbohydrate, 1 gram fiber, 4 gm sugar, 2 gm protein, 0.5 gm fat, 0 gm saturated fat, 6mg sodium, 14mg cholesterol
Plum Cheesecake Chia Pudding
Who wouldn’t want to snack on a sweet slice of cheesecake whenever they were in the mood? And think of how happy you would be if you found out that cheesecake not only tasted great, but was actually good for you! This simple four ingredient recipe combines cottage cheese, plum juice, and chia seeds to create a rich and creamy cheesecake pudding packed full of fiber along with bone building nutrients like calcium. And since it looks just as delicious as it tastes, it’s pretty easy to get your family excited about eating it as well. Get the recipe here
Frozen Raspberry Prune Yogurt
Raise your hand if you have a family that screams for ice cream. I definitely do over here, but we try to save it for an occasional treat. That’s why I was so excited to find this recipe that combines the same flavor and texture as a bowl of ice cream with none of the added sugar. And with just 3 ingredients, it doesn’t really get easier to make. Using pureed prunes along with plain Greek yogurt, this frozen dessert packs in two key ingredients to building healthy bones in a combination your family won’t be able to get enough of. Get the recipe here
Nutty Chocolate Prune Trail Mix
If I had to pick my favorite type of recipe to make, it’s one that involves pretty much no effort. And that’s what this trail mix recipe offers. You just toss the ingredients together, mix, and serve. No prep, no mess, just great taste in under a minute. And really, what’s better than a mix of bone building foods tossed together with crunchy popcorn and chocolate? You can make a batch to enjoy with the family during movie night or place it into individual baggies for a nutritious on-the-go snack you can enjoy anywhere. Get the recipe here
Creamy Vanilla Prune Popsicles
If your kids are like mine, they will eat any food that is served on a stick. And if it is frozen, even better! So for us, popsicles are always a winner. And these creamy popsicles created by Dawn Jackson Blatner are my favorite since they combine pureed prunes along with yogurt for a bone building combo everyone will love. And with each popsicle containing one and a half prunes, it’s an easy way to help you reach the goal of eating five to six prunes per day to help prevent bone loss. Get the recipe here.