10 Non Dairy Foods that Build Bone Strength

In another article, I discussed the benefits of avoiding dairy products. Since then, I’ve received multiple questions regarding my recommendations on potent calcium sources. The following are my top 10 favorite bone-building foods.

• Soy beverage, calcium-fortified

  • 1 cup

• Pink salmon, canned, with bone

  • 3 oz

• Collards, cooked from frozen

  • ½ cup

• Molasses, blackstrap

  • 1 Tbsp

• Spinach, cooked from frozen

  • ½ cup

• Soybeans, green, cooked

  • ½ cup

• Turnip greens, cooked from frozen

  • ½ cup

• Ocean perch, Atlantic, cooked

  • 3 oz

• Oatmeal, plain and flavored, instant, fortified

  • 1 packet prepared

• Kale, cooked from frozen

  • ½ cup

13 Foods That Keep You Full Longer

In 1995, the Sue Holt study revealed satiety in a handful of foods. Several other satiety reports have since been performed but I still think this original study holds valuable insights. There are a number of reasons for wanting to eat foods that keep you full longer including weight loss, time-efficiency, and affordability. Here are some foods from that list that are worth working into your busy schedules to help you stay full longer.

• Boiled Potatoes 323*

• Oatmeal 209

• Oranges 202

• Apples 197

• Beef 176

• Baked Beans 168

• Grapes 162

• Popcorn 154

• Eggs 150

• Brown Rice 138

• Bananas 118

• Yogurt 88

• Peanuts 84

*Compared to white bread, ranked as 100

Foods high in protein are generally best for satisfying hunger. As long as you avoid simple sugars, carbohydrates are good for satiety as well. Avoid fatty foods, as these tend to cost high calories with low satiety.