If you have or are at risk for osteoporosis, you should eat a healthy diet. Your goal should be to consume adequate calcium and vitamin D to maintain your bones. Although you also need protein in your diet, you should avoid consuming high amounts of it. The more severe your osteoporosis; the more careful you need to be. If you have been diagnosed with osteoporosis or are at risk, talk to a physician or registered dietitian who can make recommendations based on your health.
Osteoporosis and Calcium Needs
Throughout life your bones go through a constant process of breaking down old bone and replacing it with new bone. Your body needs adequate amounts of calcium to support bone growth and keep your bones strong. Without enough calcium you can begin losing bone mass, which can make your bones frail and susceptible to fractures. Along with calcium, you need to get enough vitamin D because vitamin D must be present for your bones to absorb calcium. Adults between the ages of 19 and 70 should get about 1,000 mg of calcium each day, and those over 70 need about 1,200 mg, says the Office of Dietary Supplements. Adults 19 to 70 need 600 IU of vitamin D daily, and those over 70 need 800 IU daily.
Protein
Your body also needs adequate amounts of protein to maintain weight and muscle mass, but if you have or are at risk for osteoporosis, you need to limit your intake. Eating high amounts of protein can inhibit your body's ability to retain calcium, reports the National Osteoporosis Foundation. High-protein diets appear to cause excess amounts of calcium to be excreted in the urine. You are at a higher risk of this complication if you are following a high-protein diet in which most of your protein comes from animal sources.
Daily Recommended Intake
When you consume high amounts of animal protein, your body produces acid as a by-product. As acid levels in your bloodstream climb, your bones may release calcium phosphate to bring your body back into balance and reduce acid levels. Over time this release of calcium can thin your bones and cause osteoporosis, notes the United States Department of Agriculture. Adults aged 19 to 70 need only 46 grams of protein each day, and those over 70 need only 56 grams. To prevent a weakening of the bones, women should eat no more than 5 ounces of protein a day and men no more than 5 1/2 ounces. Three ounces of meat or chicken is about the size of a deck of cards.
Dietary Recommendations
To meet protein needs, your best bet is to focus on dairy products, soy products, beans and whole grains. A cup of cooked beans provides 15 to 20 grams of protein; one cup of cottage cheese can have 25 to 30 grams; one cup of low-fat milk or soy milk has 10 grams and a serving of whole wheat bread can have 10 to 12 grams. These products do contain protein, but they have calcium as well. Eating a well-balanced diet that contains a wide variety of foods should help to meet your protein needs without risking bone health.
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