Weekly tip - Invite pilchards to the party

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Whether you eat canned pilchards whole or crush them into smaller bits to use in sauces, never throw the bones away. Canned pilchard bones are already so soft that they won't pose a threat to your health. Pilchards are also a source of magnesium, phosphorous and vitamin D, micronutrients that are necessary for the absorption of calcium. Replace meat dishes once or twice a week with pilchard dishes. Pilchards make great meat substitutes in pancakes, pastas, sandwiches and pies.

More info on bone health and diet.