More than 40 million Americans are at risk for osteoporosis. Osteoporosis is a condition in which your bones have a low density, making them weak and increasing your risk for fractures. Treatment for osteoporosis involves following a well-balanced diet that includes foods high in calcium and vitamin D. A 1,500 to 2,000-calorie diet can help most adults with osteoporosis meet their nutrient needs for bone health and weight maintenance.
Diet Basics
Adults need 1,000 to 1,300 mg of calcium and 600 to 800 IU of vitamin D a day for good health. A 1,500 to 2,000 calorie well-balanced diet for osteoporosis should include 1 1/2 to 2 cups of fruit, 2 to 2 1/2 cups of vegetables, 5 to 6 servings of grains, 5 to 5 1/2 oz. of meat or beans, 3 cups of milk and 5 to 6 tsp. of oil.
Breakfast
A balanced breakfast meal for osteoporosis should include 1 to 1 1/2 cups of fruit, one to two servings of grains, 1 oz. of meat or beans, 1 cup of milk and 1 to 2 tsp. of fat. A sample breakfast meal includes 1 cup of nonfat milk with 1 cup of calcium fortified whole grain cereal, a large banana, one slice of whole wheat toast with 1 tsp. of margarine and a boiled egg.
Lunch
A balanced lunch meal with 1,500 to 2,000 calories a day for osteoporosis may include 1 cup of fruit, 1 cup of vegetables, two servings of grains, 2 oz. of meat or beans, 1 cup of milk and 2 tsp. of oil. A calcium and vitamin D rich lunch meal may include 2 oz. of grilled salmon served on top of 2 cups of mixed greens with spinach and 2 tbsp. of salad dressing, served with 1 cup of nonfat yogurt,10 whole grain crackers and a small apple.
Dinner
For dinner on a 1,500 to 2,000-calorie diet for osteoporosis, include 1 to 1 1/2 cups of vegetables, two grain servings, 2 to 2 1/2 oz. of meat or beans, 1 cup of milk and 2 tsp. of oil. A healthy dinner meal may include 2 1/2 oz. of calcium-rich tofu stir fried with 1 to 1 1/2 cups of broccoli in low-sodium soy sauce and 2 tsp. of vegetable oil, served with 1 cup of brown rice and 1 cup of nonfat milk.
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