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.
|To Avoid||To Consume|
|-||Green Leafy Vegetables|
|Refined flour and its products||Whole grains cereals|
|Processed meat like ham, deli meat, turkey||Fish with edible bones like pilchards, sardines, salmon, tuna, mackerel|
|Hot dogs||Beef liver|
|Whole milk and cream||Milk|
|Condensed milk||Soy milk|
|Canned food||Cow ghee|
|Fast food like pizza||Tofu and soy products|
|-||Bakery from fortified flour|
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