Osteoporosis Nutrition Guide: Building Stronger Bones Through Diet

Key Nutrients for Bone Health

Calcium

• Daily Requirements:
  • Adults 50 and younger: 1,000mg
  • Women 51+: 1,200mg
  • Men 71+: 1,200mg

Best Sources:

• Low-fat dairy products
• Fortified plant-based milk
• Leafy greens (kale, collards)
• Sardines and canned salmon
• Calcium-fortified foods

Vitamin D

• Daily Requirements:
  • Ages 50-70: 600-800 IU
  • Ages 71+: 800 IU

Best Sources:

• Sunlight exposure (15-20 minutes daily)
• Fatty fish
• Egg yolks
• Fortified foods

Optimal Meal Planning

Breakfast Options

• Greek yogurt with berries and almonds
• Fortified oatmeal with milk and chia seeds
• Calcium-fortified orange juice

Lunch and Dinner Ideas

• Salmon with quinoa and leafy greens
• Tofu stir-fry with broccoli
• Sardine salad with mixed vegetables

Foods to Limit

• Excessive sodium (>2,300mg daily)
• Caffeine (>3 cups coffee daily)
• Alcohol (>2 drinks daily)
• Phosphorus-rich sodas

Supplementation Guidelines

Consult your healthcare provider before starting supplements:

• Calcium carbonate (take with meals)
• Calcium citrate (can be taken any time)
• Vitamin D3 supplements as prescribed

Additional Recommendations

1. Space calcium intake throughout the day
2. Combine calcium-rich foods with vitamin D
3. Stay hydrated with 8-10 glasses of water daily
4. Maintain a healthy body weight

Note: This diet plan should be followed in conjunction with prescribed medications and regular exercise as recommended by your healthcare provider.