Osteoporosis Diet Plan

Osteoporosis becomes a growing concern as we age. Both men and women can get osteoporosis, however it is more prevalent in women. Osteoporosis is causes by a depletion of calcium in the bones, making them brittle and more susceptible to breaks and fractures. To help combat this disease there are numerous medications to choose from as well as following an Osteoporosis Diet Plan that is high in calcium-rich foods. An example of an osteoporosis diet plan is shown below.

Osteoporosis Diet Plan - Day 1

Breakfast
1 cup Oatmeal
1/2 cup fat-free milk
5 dried apricots, chopped
1 tbsp chopped nuts
1/2 cup calcium-fortfied orange juice

Method: Cook oatmeal and serve topped with apricots and nuts.

Snack
Small handful pumpkin seeds
Apple

Lunch
1/2 cup fat-reduced cottage cheese
1/4 cup orange segments
1/4 cup grapes
1 tbsp sesame seeds
4 cherry or grape tomatoes
2 cups mixed salad leaves
3 Ryvita

Method: Mix the cheese, orange and grapes together. Put salad leaves in a bowl and top with the cheese. Sprinkle with the seeds. Serve with the tomatoes and Ryvita.

Snack
Handful soy nuts

Dinner
4 oz skinless, boneless chicken breast
1 clove minced garlic
1 tsp oil
1/2 cup tomato sauce
1/2 cup broccoli florets
1 cup spinach
1 tbsp grated Parmesan cheese
1 oz (dry weight) pasta

Method: Thinly slice the chicken. Heat the oil in a non-stick skillet. Add the garlic and cook for 2 minutes. Add the chicken and stir-fry for 2-3 minutes. Add the tomato sauce and broccoli and cook for 5 minutes. Serve over cooked pasta, top with Parmesan, and serve spinach on the side.

Osteoporosis Diet Plan - Day 2

Breakfast
Sesame Bagel
2 tbsp fat-reduced cream cheese
1/2 cup grapes
1/2 cup calcium-fortfied orange juice

Snack
Small handful nuts

Lunch
1 cup Lentil Soup
6" French Bread
1/2 cup fat-free yogurt
Apple

Snack
2 dried figs
4 dried apricots

Dinner
4 oz canned sardines, drained
2 cups mixed salad leaves
1 tbsp fat-free dressing
1 large sliced tomato
8 oz baked potato
1 tbsp shredded cheese

Method: Bake the potato, split and top with the cheese. Serve with the sardines and salad.