Don't Get Osteoporosis!

By Cat McAllister

What Is Osteoporosis?

Osteoporosis is a common condition in which bones become fragile and brittle leading to a higher risk of fractures, than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness.

Who Does It Effect?

Osteoporosis affects over 600,000 Australians. Around half of all women and one third of men over sixty years of age have osteoporosis. Women are more likely to have osteoporosis because the hormonal changes of menopause make bone loss worse

Macaroni Cheese Recipe

If you have Osteoporosis, you need to keep up your dairy and calcium intake. This recipe is perfect because macaroni and cheese is full of both dairy and calcium, and best of all its easy to make and it tastes delicious!

Macaroni Cheese

Serves 6

Prep time: 15 minutes
Cooking time: 15 minutes


375g packet dried macaroni or small spirals
50 g butter
1/3 cup (50g) flour
3 ½ cups (875 ml) milk
1 tablespoon Dijon mustard
2 cups (240g) tasty cheese, grated
Salt and pepper


Prepare the pasta using the cooking directions on the packet.

In a large pot, melt butter and add flour over medium heat. Stir constantly with a wooden spoon until it gathers into dough. Continue to stir for another minute or so. This begins to cook the flour.

Add a little milk – about ¼ cup. This will incorporate fairly quickly into the dough and will once again come away from the sides of the pan and look like dough. Once this happens you can add another ¼ cup milk and repeat until all the milk has been added. Stir in mustard, then add cheese and stir until it melts. Taste, and season with salt and pepper if required.

Stir the pasta through the cheese sauce.

If desired, scatter the top with extra cheese and bake until golden and bubbling.