Like exercise, a diet plan for osteoporosis is key to improving bone health. Lets cover this and provide you a 12 point osteoporosis eating plan.
A Diet Plan for Osteoporosis
So what exactly is a diet plan for osteoporosis? A bone healthy diet is about more than getting enough calcium and vitamin D.
While calcium and vitamin D are essential to healthy bones, strong bones require other nutrients and diet modifications as well. Let’s cover a 12 point osteoporosis eating plan.
Osteoporosis Eating Plan in 12 Points
Here are the 12 basic principles of an osteoporosis eating plan:
- Includes nine or more servings per day of fruits and vegetables with two thirds of those being vegetables.
- Includes 25 to 30 grams of protein at each meal (3 meals per day). Meets protein needs for strength training as well.
- Is adequate in calcium with an emphasis on getting calcium from food. If that is not possible then only supplements at the level needed beyond what is not obtained from food. Avoids over supplementing with calcium.
- Includes good food sources of vitamin D and a supplement when necessary. Does not over supplement with vitamin D.
- Severely limits or eliminates the use of processed foods, especially those with phosphorus containing additives. While phosphorus is an essential building block for bone, too much phosphorus resulting from a high intake of processed foods containing phosphorus food additives, can result in reduced calcium absorption.
- Is a varied diet that regularly includes seeds, nuts, legumes and whole grains, with very few to no refined grains.
- Meat and dairy products come from grass fed animals, when possible. Meat and dairy from grass fed animals are higher in Vitamin K2 than their grain fed counterparts. K2 is key to the body’s process of drawing calcium into the bones and incorporating it into the bone matrix.
- Includes good food sources of vitamin B12 and a supplement if needed.
- Limits alcohol consumption to moderate use and only if not contraindicated for other health reasons.
- Avoids excessive salt intake. Eliminates or significantly limits the amount of processed and high sodium restaurant foods eaten.
- Avoids drinking sodas, especially cola drinks.
- Includes consumption of adequate fluids.
The added bonus is that when you eat bone healthy meals you are also eating a diet that reduces the risk of heart disease, Alzheimer’s and some cancers.
Enjoy healthy eating – learn to cook delicious vegetables and even try growing some of your own so you enjoy the benefits of truly fresh veggies.
For more information, check out my Osteoporosis Guidelines.