The nutritional needs for maintaining bone health can happen with the right diet that is high in fruits and vegetables. Also, consuming calcium plays an important role in making sure there is a balance of calcium in the body. Elderly require more calcium than others and most of them have poor nutritional status. Hence, It is important for them to consume the right amount in order to maintain a healthy life. Here is a list of high calcium - based recipes for the seniors:- 

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1. Easy Pea and Spinach Carbonara

This is one of the healthiest meals that can be done especially when you are a pasta lover. For this recipe, the egg is considered as the base of the creamy sauce.  The ingredients that are needed:- 

1. One and a half of tablespoons olive oil 
2. Half cup breadcrumb (preferably whole-wheat)
3. One garlic that is minced
4. Eight tablespoons grated parmesan
5. Three tablespoons chopped fresh parsley
6. Three egg yolks
7. One large egg
8. Half teaspoon pepper
9. One quarter of teaspoon salt
10. One packet of spaghetti pasta
11. Eight cups baby spinach
12. One cup of peas 

Firstly, you have to put ten cups of water in a large pot and boil it over high heat. Meanwhile, heat oil you change it to medium heat and focus on cooking the breadcrumbs and garlic. Make sure to stir it for two minutes frequently until it is toast. Then you transfer it to a small bowl and add on the parmesan and parsley.

Next up, you have to whisk the remaining six tablespoons of parmesan, egg yolks, egg, pepper and salt in a different bowl. In addition, cook the pasta in the boiling water and stir it occasionally for a minute. Then, you can add the vegetable and cook until the pasta is tender. Do not forget to save a quarter cup of the cooking water and place it in the large bowl. 

After that, you whisk the water slowly into the egg mixture and gradually add the mixture to the pasta by tossing it in order to combine. Last and not least, serve the top with the breadcrumb mixture. 

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  2. Pineapple Green Smoothie 

The ingredients will be: 

1. Half cup unsweetened almond milk
2. ⅓  cup of nonfat yoghurt 
3. One cup baby spinach
4. One cup frozen banana slices
5. Half cup frozen pineapple chunks
6. One tablespoon chia seeds 
7. Two teaspoons maple syrup/honey 

The steps are so simple. All you have to do is add all the ingredients in a blender and blend it until smooth. Then, enjoy the drink! 

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   3. Cinnamon Roll Overnight Oat 

This recipe would take just a few minutes to make and it is not a cooking breakfast. Not to forget, it is considered as an oat that suits those who love vegetables and fruits.  

Ingredients needed:- 

1. Two and a half cup of oats 
2. Two and a half cup of unsweetened 
3. Eight teaspoons light brown sugar
4. Two and half cup of unsweetened non dairy milk 
5. Eight teaspoons light brown sugar
6. Two and a half teaspoons vanilla extract 
7. One and a quarter of teaspoons cinnamon
8. Half teaspoon salt 

The steps on making it are very easy.  The first thing that you need to do is to stir oats, milk, brown sugar, vanilla, cinnamon and salt together in a big bowl. Then, you divide them into a few glasses or jars. Once it is done, you can put it in the refrigerator to make it cold. 

In conclusion, you can use these recipes in your daily life especially when you want a healthy one.