People with osteoporosis, a medical health condition where the bones become brittle and fragile causing the weakness of bones, ultimately leading to the increased risks of suffering from fractures. Both men and women can suffer from osteoporosis, but women are most commonly affected, especially after menopause.
In Osteoporosis, your risk of bone fractures is controlled and limited with a well-balanced diet and maintaining a healthy diet high in nutrients required to reduce your risk of fractures.
Calcium and vitamin D are most important for healthy bones, especially in osteoporosis along with Magnesium, zinc, copper, iron, fluoride, and vitamins A and C are also required to prevent bone loss. Follow the diet that includes plenty of fruits and vegetables, whole grains, meats, beans, nuts, and seeds.
Avoid foods having high salt and soda. Soda/carbonated beverages on the other hand contain phosphoric acid, which is known to increase calcium excretion in the urine.
Diet Chart is given below. However, these nutrients must be consumed in optimum quantities. So, patients must follow the below diet chart strictly to lead a healthy life.
Diet Chart:-
Vegetables | |
---|---|
To Avoid | To Consume |
- | Broccoli |
- | Green Turnips |
- | Green Leafy Vegetables |
- | Carrots |
- | Cabbage |
- | Pumpkin |
- | Sweet Potatoes |
- | Squash |
- | Green Peas |
- | Dandelion |
- | Beet |
- | Artichokes |
- | Lettuce |
- | Asparagus |
- | Parsley |
- | Lemons |
- | Brussel Sprouts |
- | Red Peppers |
- | Green Peppers |
Cereals | |
Refined flour and its products | Whole grains cereals |
- | Wheat |
- | Oatmeal |
- | Porridge |
- | Brown rice |
- | Finger millet |
Fruits | |
- | Apricots |
- | Dates |
- | Prunes |
- | Grapes |
- | Papaya |
- | Oranges |
- | Bananas |
- | Strawberries |
- | Papaya |
- | Pineapples |
Spices | |
Salt | Fennel |
- | Sesame seeds |
Non-Veg | |
Processed meat like ham, deli meat, turkey | Fish with edible bones like pilchards, sardines, salmon, tuna, mackerel |
Hot dogs | Beef liver |
Hamburgers | Lean meat |
Dairy Products | |
Whole milk and cream | Milk |
Full-fat yogurt | Tofu |
Condensed milk | Soy milk |
Other Foods | |
Baked food | Milk |
Processed food | Yogurt |
Canned food | Cow ghee |
Carbonated drinks | Cream |
Caffeinated drinks | Cheese |
Fast food like pizza | Tofu and soy products |
Alcohol | Soya beans |
- | Nuts |
- | Bakery from fortified flour |
- | Eggs |
- | Fortified juice |
- | Oatmeal |
- | Cereal |
Milk with Soaked almond -5 / 1tsp. flax seeds / Sesame seeds.
Vegetable poha / Vegetable porridge / Vegetable upma / Ragi chapatti / Multigrain chapatti with Vegetable / Fresh Juice / Cow’s Milk / Egg
Chapatti / Multigrain Chapatti / Boiled rice / Veg pulao / Veg with Dal,Curd and Salad
1 Egg / Fruit / Milk shake / Sprouts chat / Riceflakes snacks / homemade Soup / Roasted chickpeas / Roasted makhane/ Makhane kheer
Chapatti / Multigrain Chapatti / Boiled rice / Veg pulao / Veg with Dal and Salad
Milk with a pinch of turmeric