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DIET FOR OSTEOPOROSIS
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Diet to Prevent/For Osteoporosis

Osteoporosis is a silent disease in which the bones become fragile and are more likely to break. It mainly affects women aged 55 and older.

A calcium-rich diet, adequate amounts of sunshine/vitamin D and regular weight-bearing exercises can help in the prevention of osteoporosis. Foods to avoid are those high in salt and soda. Studies have shown that diets high in salt cause calcium loss and bone weakening over a period of time. Soda/carbonated beverages on the other hand contain phosphoric acid, which is known to increase calcium excretion in the urine.

Exercise (especially the weight bearing kind) has shown to reduce the risk of osteoporosis. Choose an exercise* that suits you like yoga, walking or jogging, along with some light weight training and you can count on its benefits in the long run.

 

Option

Early Morning

Breakfast

Mid Morning

Lunch

Evening

Dinner

1

Tea (with 1/2 cup skimmed milk)

Masala roti, Yogurt (fat free)

Orange

Whole Wheat Phulkas/Rotis, Mushroom gravy, Channa dal with ghia, Tomato raitha

Flavoured milk (low fat)

Peanut pulao, Brussels veg sprouts fry, Khatta channa, Buttermilk, Apple

2

Coffee (with 1/2 cup skimmed milk)

100% whole wheat toast, Almond butter, Cut fruits with yogurt (fat free)

Papaya

Sunshine soup, Wheat rolls, Asparagus stir-fry, Yogurt (fat free)

Soy milk

Soy pongal, Mint chutney, Onion raitha, Peach

3

Ragi kanji

Oats porridge (with 1% milk), Strawberries

Watermelon

Brown rice, Shrimp with Vegetables, Dal Fry, Cucumber raita

Tea (with skimmed milk)

Cool cucumber soup, Wheat pasta with vegs, Green Salad, Plum

4

Almond Milk

Soy Idlis, Sambar, Tomato chutney

Pineapple

Ragi Roti (Chapatti), Alu methi (Potato and Fenugreek Leaves Curry), Veg Sambar (Pigeon Pea Dish), Carrot Raita (Side Dish Made With Yogurt)

Apple Shake

Paneer Naan (Stuffed Cottage Cheese Flat Bread), Cabbage and Peas Curry, Mixed Veg Salad, Yogurt (Fat Free), Banana

5

Milk (1 %Fat)

Malt-O-Meal (With 1%Fat Milk), Blueberries

Nectarine

Cheese Noodle Ring (Baked), Steamed Vegetables, Citrus Salad

Banana-Berry Fruit Smoothie

Chicken Sweet Corn Soup, Garlic Bread, Roasted Vegetable Salad, Yogurt (Fat Free), Grapes

 

 
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