DIET CHART FOR OSTEOPOROSIS
INTRODUCTION
It is a disorder in which bones become weak and fragile. It is more common in females as compared to males and mostly occurs after 40’s. A diet rich in calcium, vitamin D, Magnesium, phosphorus helps to maintain the healthy bones. If this balanced diet is not consumed then it will increase the risk of fractures and other complications associated with osteoporosis.
DAILY DIET SCHEDULE
WAKING-UP
Milk + Soaked almond -5 / 1tsp. flax seeds / Sesame seeds.
BREAKFAST
Vegetable poha / Vegetable porridge / Vegetable upma / Ragi chapatti / Multigrain chapatti + Vegetable / Fresh Juice / Cow’s Milk / Egg
LUNCH
Chapatti / Multigrain Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad
EVENING
Fruit / Milk shake / Sprouts chat / Riceflakes snacks / Egg-1 / Soup (homemade) / Roasted makhane/ Roasted chickpeas / Makhane kheer
DINNER
Chapatti / Multigrain Chapatti / Boiled rice / Veg pulao / Veg + Dal + Salad
BED TIME
Milk+ a pinch of turmeric
FOODS TO CONSUME AND AVOID
CEREALS
FOODS TO BE CONSUMED
Whole grains cereals, Wheat, Oatmeal, Porridge, Brown rice, Finger millet, Rice flakes, Barley, Soya bean
Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)
FOODS TO BE AVOIDED
Refined flour and its products
FRUITS
FOODS TO BE CONSUMED
Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries, Figs, Litchi, Custard apple, Sapodilla.
FOODS TO BE AVOIDED
Canned fruits and juices
VEGETABLES
FOODS TO BE CONSUMED
Radish, Carrot, Onion, Cucumber, Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd, Bitter gourd, Amaranthus.
FOODS TO BE AVOIDED
Canned vegetables
PULSES
FOODS TO BE CONSUMED
All pulse and legumes
FOODS TO BE AVOIDED
Black grams
DAIRY PRODUCTS
FOODS TO BE CONSUMED
Milk, Tofu, Soy milk, Cheese, Yogurt, Buttermilk
FOODS TO BE AVOIDED
Whole milk and cream, Full-fat yogurt, Condensed milk
FATS
FOODS TO BE CONSUMED
Cow ghee, Sunflower oil, Coconut oil, Olive oil, Mustard oil, Rice bran oil
FOODS TO BE AVOIDED
Cream, Palm oil, Butter
SPICES
FOODS TO BE CONSUMED
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon, Cardamom
FOODS TO BE AVOIDED
Salt (In excess amount)
DRINKS
FOODS TO BE CONSUMED
Coconut water, Sugarcane juice, Fat free homemade soups, Herbal tea, Beetroot juice, Aloe Vera juice, Buttermilk, Cow’s Milk, Homemade juices.
FOODS TO BE AVOIDED
Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
FLESH FOODS
FOODS TO BE CONSUMED
Egg white, Roasted and skinless chicken, Grilled Fish, Lean meat.
FOODS TO BE AVOIDED
Red and processed meat
DRY-FRUITS /SEEDS
FOODS TO BE CONSUMED
Almond, Raisins, Walnut, Cashew nuts, Gingelly seeds
FOODS TO BE AVOIDED
Nil
PREPARED FOODS
FOODS TO BE CONSUMED
Jaggery
FOODS TO BE AVOIDED
Bakery and Processed foods, Packed soups, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar.
DIET TIPS
- Water intake should be 6-8 glasses.
- Walk / Physical activity for 30 min is recommended.
- Small and frequent meals should be taken.
- Whole fruit should be preferred to fruit juices.
- Skipping meals should be avoided especially breakfast.
