Osteoporosis is a medical condition that occurs when bone loss exceeds production. The end result is a weakened skeletal system and higher risk of bone fractures. Following a high-calcium diet in combination with certain medications can strengthen your bones and help you cope with osteoporosis. Since many high-calcium foods are also high in cholesterol, it is important to also select low-cholesterol foods to reduce your risk of heart disease.
Daily Calcium Requirement
Following a calcium diet is an important part of managing your osteoporosis. According to the United States Department of Agriculture, USDA, the Dietary Reference Intake for calcium for adults 19 to 70 years old is 800 mg daily and 1,000 mg for adults over age 70. Since calcium absorption declines with age and after menopause, the American Dietetic Association recommends healthy adults over age 50 consume 1,200 mg of calcium daily.
High-Calcium Foods
To obtain 300 mg of calcium, you can have either 1 cup of milk or yogurt, 1.5 oz. of natural cheese, 2 oz. of processed cheese, 1 cup pudding or 1 cup of macaroni and cheese. Soy milk, rice milk and orange juice may also provide 300 mg of calcium, if fortified during processing. Canned salmon, sardines, feta cheese, fortified cereals, cottage cheese, almonds, broccoli, oranges and sweet potatoes also provide calcium and can be included as part of a high-calcium diet for osteoporosis.
Low Cholesterol
Choose low-fat or fat-free dairy products like skim milk or fat-free cheese. Restricting cholesterol intake to less than 200 mg daily will help you maintain good cholesterol levels while meeting daily calcium requirements for osteoporosis. High-fiber foods like whole-wheat bread can also support the low-cholesterol diet while adding flavor to calcium-containing foods.
Timing of Calcium Intake
Eat calcium-containing foods throughout the day because your body can only absorb a certain amount of calcium at one time. For maximum absorption, try including a high-calcium food at each meal or at snack times. If you are taking calcium supplements, be sure to do so in divided doses.
References
- "American Dietetic Association"; Nutrition Care Manual; Osteoporosis Nutrition Intervention
- "USDA Dietary Guidelines"; Dietary Reference Intakes
- "American Dietetic Association"; Nutrition Care Manual; List of Foods Hihg in Calcium
- "American Dietetic Association"; Nutrition Care Manual; Heart Healthy Eating Nutrition Therapy
