Nutrients to focus on

Calcium

This mineral is an important component of bone tissue.

Vitamin D

This is your body’s companion vitamin to calcium. Without enough vitamin D, your body can’t absorb calcium properly.

Protein

You need protein to maintain healthy tissues, including muscle tissue. Low protein intake is associated with increased risk for hip fracture. ResearchersTrusted Source recommend eating between 0.8 and 2.0 milligrams (mg) of protein per kilogram of body weight.

Vitamin C

Vitamin C enhances the absorption of calcium. When taken together, they can maximize bone strength and may play a role in preventing osteoporosis. Get plenty of vitamin C from fresh fruits and vegetables.

Magnesium

This mineral plays a role in building strong bones. However, your body’s ability to absorb magnesium diminishes with age. Eating a variety of healthy foods can help you get enough magnesium on a daily basis.

Vitamin K

Researchers have identified a relationship between vitamin K1 and osteoporosis: Women with lower vitamin K intakes were at greater risk for hip fracture. Those who got more than 254 mg per day had a significantly reduced risk for hip fractures.

Zinc

Your body uses zinc to help the bones stay strong. Low intakes of zinc are associated with poor bone health.

Foods to limit or avoid

High-salt foods

Excess salt consumption can cause your body to release calcium, which is harmful to your bones. Avoid foods that contain more than 20 percent of the daily recommended value for sodium. Limit your intake to no more than 2,300 mg per day whenever possible.

Alcohol

While a moderate amount of alcohol is considered safe for those with osteoporosis, excess alcohol can lead to bone loss. According to the National Osteoporosis Foundation, drinks should be limited to about two per day.

Beans/legumes

While beans have some healthy attributes for women with osteoporosis, they’re also high in phytates. These compounds affect your body’s ability to absorb calcium.

However, you can reduce the amount of phytates in beans: First soak them in water for two to three hours before cooking, and then drain the beans and add fresh water for cooking.

Wheat bran

Not only does wheat bran contain high levels of phytates, which can hinder calcium absorption, but 100 percent wheat bran is the only food that seems to reduce the absorption of calcium in other foods eaten at the same time.

Therefore, if you take calcium supplements, don’t take them within two to three hours of eating 100 percent wheat bran.

Excess vitamin A

Too much of this nutrient is associated with having adverse effects on bone health. This isn’t likely to happen through diet alone.

However, those who take both a multivitamin and fish liver oil supplement — also high in vitamin A — daily may have increased risk for adverse health effects from excess vitamin A consumption.

Caffeine

Caffeine can decrease calcium absorption and contribute to bone loss. Drinks such as coffee, tea, sodas, and energy drinks all contain varying amounts of caffeine, so choose these beverages in moderation.

Now that you know what nutrients are important when you have osteoporosis, here’s a recommended seven-day plan. Always talk with your doctor before beginning a new meal plan to ensure it doesn’t interfere with any medications or health conditions you may have.

Day 1

Breakfast

• 8 oz. orange juice fortified with calcium and vitamin D
• 1 cup whole-grain cereal fortified with vitamin D
• 4 oz. skim milk

Lunch

• 2.5 oz. extra-lean ground beef on a whole-grain bun (may add 1 slice nonfat American cheese, 1 lettuce leaf, and 2 red tomato slices)
• green salad with 1 hard-boiled egg and 2 tbsp. low-calorie dressing
• 8 oz. skim milk

Snack

• 1 orange

Dinner

• 2.5 oz. chicken breast
• 1/2 cup broccoli
• 3/4 cup rice
• 2 slices French bread with 1 tsp. margarine
• 1 cup strawberries with 2 tbsp. lite whipped topping