Diet for osteoporosis
Content:
- What foods should be excluded from the menu
- What foods should the diet consist of?
- Menu for the week
Osteoporosis is a disease of the skeletal system of the body, therefore, a therapeutic diet should be aimed at supplying it with the necessary substances. To restore and maintain healthy bones, a sufficient amount of calcium and vitamin D must be supplied daily. And they must do this at the same time. Calcium is the main building material of bone tissue, and vitamin D acts as a conductor responsible for its absorption. It is also important to include in the menu foods rich in zinc and magnesium, which improve metabolic processes in bone tissue and prevent calcium loss.
How much calcium do you need? Children at least 1000 mg per day, adults 800-1200 mg. (for pregnant women up to 1500 mg.)
What foods should be excluded from the menu
For the diet to be beneficial, it is necessary to completely exclude from the diet foods that promote the leaching of calcium or prevent its absorption.
To exclude from the diet:
- Coffee, chocolate, cocoa
- Carbonated drinks containing caffeine.
- Alcohol and smoking
- Fat meat
- Margarine, mayonnaise, fatty sauces
- Confectionery, sugar
- Animal fats, especially lamb and beef
You should also minimize the consumption of unrefined vegetable oil and ghee. You need to be careful with the use of protein products. Although they are good sources of calcium, there is no need to overload the digestive system. It is recommended to consume no more than 200 grams per day. squirrel. Special attention is paid to salt. The daily sodium intake should not exceed 2300 mg.
In order not to exceed the sodium dosage, you must completely abandon:
- Sausages, sausages and other prepared meat products.
- Chips, crackers, instant food.
- Fast food.
- Canned food, pickles, marinades.
These products, in addition to a large amount of salt, also contain dyes, flavors and preservatives, which will not have the best effect on the metabolic processes of the whole body.
What foods should the diet consist of?
Diet for osteoporosis is one of the foundations of proper nutrition. The menu is composed only of healthy products, and the most gentle methods are used when preparing dishes. To maximize the preservation of vitamins and minerals.
List of approved products:
- Dairy products, cheeses, cottage cheese. It is better to give preference to products of medium and low fat content. If fresh milk is poorly tolerated, fermented milk products are preferred.
- Fish: sardine, salmon, herring, tuna, pike perch, cod, pike. Sea and river fish contain different microelements. Therefore, when drawing up the menu, it is necessary to enter different fish.
- Seafood. It is imperative to include in the diet seaweed, which, in addition to iodine, contains a large concentration of calcium (193 mg).
- Meat: lean beef, chicken, rabbit, turkey.
- Vegetables: all kinds of root vegetables, tomatoes, cabbage, zucchini, pumpkin.
- Greens and leafy vegetables. Parsley and celery are rich in calcium.
- Mushrooms of all types, white is the leader in calcium content.
- Fruits and berries of all kinds. Fresh, frozen, dried. Dried apricots and raisins are especially useful.
-
Chicken and quail eggs.
- Nuts: walnuts, peanuts, almonds.
- Pumpkin and sunflower seeds.
- Legumes: peas, beans, lentils, soybeans.
- Cereals and cereals: buckwheat, oatmeal, rice, rolled oats, millet, barley.
- It is better to choose bakery products from low-grade flour, rye or with the addition of bran.
- Oils: refined vegetable oils, sesame oils.
- Pasta.
Products from all groups are allowed. The main thing is to exclude fatty, salty and ready-made meals. It is advisable to eat homemade food, and if it is not possible, then snacks with fermented milk products, nuts, fruits and vegetables.
Menu for the week
Since the list of permitted products is quite extensive, there should be no problems when drawing up the menu. It can be made useful and varied. When composing, it is important to combine foods rich in calcium and vitamin D. There should be at least 5 meals a day. Between meals should not pass more than 3.5 hours.
Monday
- milk soup with noodles, orange juice.
- cottage cheese casserole with apple, kefir.
- cabbage soup with mushrooms, boiled chicken, tomato, compote.
- bun with sesame seeds, yogurt.
- cabbage rolls with meat, milkshake with berries.
Tuesday
- rice porridge, tea with milk.
- cheesecakes with grated apple and raisins.
- Soup with homemade noodles, bread, Greek salad with feta cheese.
- fruit salad seasoned with lemon and yogurt.
- stuffed zucchini, carrot salad with nuts, herbs, tea.
Wednesday
- millet porridge with dried apricots.
- cheese sandwich, tea.
- cabbage soup with beef, boiled potatoes, compote.
- grapes, yogurt.
- stewed vegetables with chicken, orange, herbal decoction.
Thursday
- cheese sandwich, tea
- salad from any fruit and cottage cheese.
- Mushroom soup, vinaigrette, rosehip decoction.
- fermented baked milk, bagel or small bun.
- pea puree, sardine, jelly, leafy green vegetables.
Friday
- omelet, apple, tea.
- cottage cheese casserole with apples.
- river fish soup, beet salad, compote.
- pomegranate, curd.
- asparagus casserole with cheese, leafy greens, herbal tea.
Saturday
- baked milk, bagel.
- fruit juice, biscuit biscuits.
- vegetable soup, steam cutlet, hibiscus tea.
- zucchini pancakes, sour cream.
- pepper stuffed with meat, grapes, rosehip broth.
Sunday
- buckwheat porridge with milk, tea.
- fermented baked milk, grapefruit.
- tomato soup with green peas, boiled fish, jelly.
- squash caviar, grain bread.
- cauliflower casserole with cheese, garlic and sour cream, rosehip broth.
The menu is very extensive and varied. When preparing food, fry should be avoided and it is better to boil or bake food. The easier food is processed, the faster it will be absorbed. Therefore, the same principle should not combine meat products with cereals, preferably with vegetables. The menu contains a large number of foods that are rich in calcium, but this does not mean that the body will quickly fill the deficit. It will take a long time to follow the diet. Also, do not forget that physical activity is needed in addition to diet to restore the skeletal system.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
