BREAK FREE

There are plenty of benefits to a meat-free diet, but bone health may not be one of them. UK scientists have found that vegans and vegetarians are more at risk of breaking bones than their carnivorous counterparts. Try these tips from dietitian Rachel Scoular to protect your bones, minus the meat.

Bolster your food: “Choose plant-based alternatives that are fortified with calcium – essential for strong bones.”

Focus on protein:

“Aim for 20g for main meals; 10g for snacks. Opt for nuts, seeds, legumes and tofu.” You’ll nab 20g of protein in one cup of tofu and 6g from a handful of almonds.

Boost your vitamin D: “It plays a key role in bone strength. Dig into eggs, mushrooms and fortified grains.”