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Diet Plan for Patients of Osteoporosis

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

Diet Schedule For Osteoporosis

Early Morning

Milk with Soaked almond -5 / 1tsp. flax seeds / Sesame seeds.

Breakfast

Vegetable poha / Vegetable porridge / Vegetable upma / Ragi chapatti / Multigrain chapatti with Vegetable / Fresh Juice / Cow’s Milk / Egg

Lunch

Chapatti / Multigrain Chapatti / Boiled rice / Veg pulao / Veg with Dal,Curd and Salad

Evening

1 Egg / Fruit / Milk shake / Sprouts chat / Riceflakes snacks / homemade Soup / Roasted chickpeas / Roasted makhane/ Makhane kheer

Dinner

Chapatti / Multigrain Chapatti / Boiled rice / Veg pulao / Veg with Dal and Salad

Bed Time

Milk with a pinch of turmeric

Important Tips

  • Water intake should be 6-8 glasses.
  • Small and frequent meals should be taken.
  • Walk / Physical activity for 30 min is recommended.
  • Skipping meals should be avoided especially breakfast.
  • Whole fruit should be preferred to fruit juices.