DEFINITION

The aim of the diet for Osteoporosis is to ensure adequate calcium intake, appropriate intake of protein foods, minimal intake of substances which leach calcium from bones and boost intake of plants containing oestrogen-like compounds.
Weight-bearing exercise, where possible, enhances bone strength. Supervised resistance training is also of benefit at any age.

DIET SHOULD BE HIGH IN

1. Vegetables, preferably fresh and lightly steamed or raw. Sprouts, especially soybean sprouts, are rich in plant oestrogens.
2. Calcium -rich foods. Choose low fat dairy foods. Fortified soy milks are a good alternative. Eat low fat cheese in moderation. Icecream and cottage cheese are NOT good sources of calcium. Salmon and sardines, especially with bones, are good sources of calcium.
3. Soybean products such as soy milk, sprouts, tofu and tempeh, which are good sources of plant oestrogens, may help to slow down the loss of calcium from bones in women post-menopause.
4. Magnesium -rich foods, such as wholegrain bread and cereals, wholemeal flour, yeast, seafood, almonds, brazil nuts, peanuts, walnuts and treacle.
5. Foods rich in vitamin D which helps absorption of calcium from the digestive tract such as cod liver oil, fish, egg yolks. Butter and fortified margarine are also good sources but should be eaten in moderation for general good health reasons.

DIET SHOULD BE MODERATE IN

Protein foods such as red meat, chicken, fish, eggs, cottage cheese. Excess protein tends to increase calcium loss in the urine.

DIET SHOULD BE LOW IN

1. Alcohol, salt (sodium) and caffeine which tend to leach calcium from bones.
2. Phosphates which compete with calcium for uptake in the bones. Sources of phosphates include red meat and phosphate preservatives in food and beverages, especially cola drinks.

SAMPLE MEAL PLAN

The following meal plan has been recommended for this condition:

BREAKFAST

1. 1 cup rolled oats porridge made with low fat or soy milk
or 1 cup bran cereal with low fat or soy milk
or 2 slices wholemeal toast with egg, salmon or sardines and tomato.

2. One orange or half cup fresh orange juice.
Herbal tea or decaffeinated coffee.

Daily milk allowance: 1 1/4 cups plus 1 tub yoghurt plus 1 slice cheese.

MORNING TEA

1. Small tub low fat yoghurt with 1 cup fruit salad
or 1/2 cup mixed nuts and dried fruit
or 3 crispbreads with salmon and cottage cheese dip.
Herbal tea or decaffeinated coffee.

LUNCH

1. 2-4 slices wholemeal or grain bread or 1-2 bread rolls or 2/3 to 1 cup steamed rice, pasta or noodles.

2. 1-2 slices lean ham or 1/4 cup diced chicken or small can salmon or sardines or 1 slice cheese plus one egg.

3. Plenty of salad or steamed vegetables.

4. 1 cup strawberries or 1 pear.
Herbal tea or decaffeinated coffee.

AFTERNOON TEA

1. Small tub low fat yoghurt with 1 cup fruit salad
or 1/2 cup mixed nuts and dried fruit
or 3 crispbreads with salmon and cottage cheese dip.
Herbal tea, decaffeinated coffee.

DINNER

1. 100-150g lean red meat, chicken flesh or soybean patties
or 200g grilled or baked fish or seafood
or 1 cup cheese sauce for vegetables.
Low salt flavourings such as herbs, lemon juice, low salt gravy, mint sauce.

2. 1-2 medium steamed potatoes with light natural set yoghurt
or 1 - 1 1/2 cups rice or pasta.

3. Plenty of green and orange vegetables, raw or steamed.

4. Fruit salad or canned fruit with low fat custard.
Herbal tea, decaffeinated coffee.

REMEMBER

1. Include adequate calcium-rich and magnesium-rich foods.
2. Minimise alcohol, salt, caffeine and phosphate-rich foods.
3. Eat plenty of fresh vegetables and include some soy products.
4. Do weight-bearing activity and/or weight training as much as possible.

ORGANISATIONS and SUPPORT GROUPS

See the Osteoporosis Australia topic on the Healthpoint.

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