When you've been diagnosed with osteoporosis you want a diet with a steady supply of bone-building nutrients. The delicious dishes that follow offer a bevy of calcium and vitamin D, which form the foundation of a diet for a sturdy skeleton, as well as other nutrients critical for bone health, including protein.

An added bonus: The salmon chowder is especially rich in omega-3 fats, beneficial to your bones and your heart, and supplies nearly all the vitamin D most adults 19 to 50 years old need for the day, while one serving of quiche supplies more calcium than eight ounces of milk.

Salmon Chowder

3 tablespoons tub margarine
1 medium yellow onion, peeled and chopped
2 cloves garlic, peeled and minced
3 red bliss potatoes, skin on, diced
2 cups 2% reduced-fat milk
1 6-ounce can skinless, boneless, salmon, drained; or 6 ounces cooked salmon
1 tablespoon dried parsley
salt and fresh ground black pepper, to taste

• Heat margarine in medium saucepan over medium heat.
• Add onion and sauté until nearly translucent; add garlic, stirring constantly and cooking until softened.
• Add potato and milk to the pan.
• Cover and simmer on low heat, stirring every few minutes or so, until potatoes are cooked, about 15-20 minutes.
• Add salmon and parsley and stir. Serve warm. Refrigerate unused portion.

Makes 4 servings (about 3/4 cup each).

Per serving: 348 calories; 18 grams protein; 35 grams carbohydrate; 3 grams fiber; 15 grams fat; 3 grams saturated fat; 0 trans fat; 40 milligrams cholesterol; 213 milligrams sodium; 169 International Units Vitamin D; 155 milligrams calcium.

Broccoli, Ham and Cheddar Quiche

2 tablespoons tub margarine
1 medium yellow onion, peeled and chopped
1 can (12 fluid ounces) 2% reduced-fat evaporated milk
2 large whole eggs
2 large egg whites
1/4 cup all-purpose flour
1/4 teaspoon fresh ground black pepper
1 cup (4 ounces) 50% reduced fat Cheddar cheese, shredded and divided
1 cup finely chopped cooked ham (about 3 large deli ham slices)
1 10-ounce box chopped frozen broccoli, thawed or 2 cups cooked

• Heat oven to 350° F. Lightly coat a 10" pie pan with vegetable cooking spray.
• Heat margarine over medium heat in a medium skillet. Sauté onions until translucent.
• In a medium bowl, whisk together the evaporated milk, eggs, egg whites, flour and ground black pepper. Reserve.
• Sprinkle half the cheese (1/2 cup) and the ham in the pan. Top with onions and broccoli.
• Pour milk and egg mixture into pie pan. Sprinkle with remaining cheese.
• Bake for 35 to 40 minutes, or until knife inserted in center comes out clean. Cool on wire rack for 10 minutes before serving.

Makes 6 servings.

Per serving: 217 calories; 16 grams protein; 16 grams carbohydrate; 2 grams fiber; 10 grams fat; 4 grams saturated fat; 0 trans fat; 96 milligrams cholesterol; 473 milligrams sodium; 53 International Units Vitamin D; 323 milligrams calcium.