Diet for Bone Health

The best source of all the nutrients needed is in a sensible balanced diet with:  plenty of fruit, vegetables, beans, yogurt, bread and potatoes, plus smaller amounts of very lean meat, low-fat cheese and oily fish (especially sardines), plus at least 1/2 a pint or about 250ml of low-fat milk per day. 

 

 

Best calcium sources are dairy products (milk, cheese and yogurt), green leafy vegetables, baked beans, bony fish and dried fruit.   Vegetables are an excellent source for Vitamin A.

 

Reduce the amount of red meat, chocolate and caffeine you eat.

 

Before starting any new diet, speak with your doctor. Certain foods may not be advisable due to other health conditions. 

 

The following is only a sample diet. 

 

Woman's Day Osteoporosis Diet Plan

 

Day 1	Day 2
Breakfast 1 cup oatmeal 0.5 cup or 120ml fat-free milk 5 dried, chopped apricots 1 tbsp chopped nuts 0.5 cup or 120ml orange juice (calcium-fortified) Method: Top cooked oatmeal with apricots and nuts.	Breakfast 1 sesame bagel 2 tbsp fat-reduced cream cheese 0.5 cup grapes 0.5 cup or 120ml orange juice (calcium-fortified)
Lunch 0.5 cup fat-reduced cottage cheese 0.25 cup orange segments 0.25 cup grapes 1 tbsp sesame seeds 4 cherry or grape tomatoes 2 cups mixed salad leaves 3 Ryvita biscuits Method: Mix the cheese, orange and grapes together, place on top of salad leaves in a bowl, and sprinkle with the seeds. Serve with the tomatoes and Ryvita.	Lunch 1 cup lentil soup 6″ or 15cm French bread 0.5 cup fat-free yogurt 1 apple
Dinner 4 oz or about 115 gm skinless, boneless chicken breast, thinly sliced 1 clove minced garlic 1 tsp oil 0.5 cup tomato sauce 0.5 cup broccoli florets 1 cup spinach 1 tbsp grated Parmesan cheese 1 oz or about 30 gm (dry weight) pasta Method: Cook garlic for 2 minutes in the oil heated in a non-stick skillet. Add and stir-fry the chicken for 2-3 minutes, then add the tomato sauce and broccoli, and cook for 5 minutes. Serve over cooked pasta, topped with Parmesan, and with spinach.	Dinner 4 oz or about 115 gm canned sardines, drained 2 cups mixed salad leaves 1 tbsp fat-free dressing 1 large sliced tomato 8 oz or about 230 gm baked potato 1 tbsp shredded cheese Method: Top the split baked potato with cheese, and serve with sardines and mixed, dressed salad.
Snacks:Choose from - Small handful pumpkin seeds, soy nuts or other nuts Apple Dried figs (2) or apricots (4)