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Young People Get Osteoporosis Too 

Butterfly1b1  FOOD AND OSTEOPOROSISButterfly1b5

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For Osteoporosis the research suggests that the following foods are appropriate and perhaps helpful to eat. 

Some foods to consider eating:
Homemade yogurt with extra dry milk added to increase the magnesium and calcium content
Fat free milk (skim)
Defatted soy flour
Calcium fortified orange juice
Sesame seeds
Carrots, lightly cooked
Pumpkin, canned or cooked
Sweet potatoes
Squash
Oatmeal, shredded wheat, other whole grain low-no sugar added cereals
At least 97% or greater fat free chicken or turkey breast 
Substitute olive oil or canola oil for other oils, but still use sparingly. 
Also keep animal protein consumption down, it increases calcium loss.
Salmon and other fish 
 


1-5 servings of the following foods recommended per week:

Sardines
Tofu with calcium sulfate
Fresh fruits (good source of boron to aid in calcium absorption)
Dried fruits, unsweetened, especially apricots, dates, prunes
Low fat tomato sauces and pasta
Peanuts, walnuts, almonds in moderation
Grape juice
Grapes, especially red grapes
Grapefruit, especially pink
Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.
Salad dressings and dips with nonfat sour cream, yogurt
Baked whole wheat chips and tortillas
Bean and, chickpea dishes and dips (great source of boron to help increase calcium absorption)
Tomato salsas
Mineral water

 

food calcium content in milligrams
non fat yogurt, one cup 415
sardines with bones, 3 oz 372
collard greens, 1 cup 355
pink salmon (canned with bones) 6 oz 334
skim milk, 1 cup 302
calcium fortified orange juice, 1 cup 302
bok choy, 1 cup 250
almonds, 3 oz 198
turnip greens, 1 cup 200
soy beans, 1 cup 180
broccoli, 1 cup 180
mustard greens, 1 cup 150
black molasses 1 tbsp. 140
great northern beans, 1 cup 140
non fat baked beans, 1 cup 130
tofu, 1 cup 130
navy beans, 1 cup 130
corn tortilla, 1 tortilla 120
kidney beans, 1 cup 115
okra, 1 cup 90
acorn squash, 1 cup 90
spinach (cooked), 1 cup 74
orange, one medium 60
raisins, 1/4 22
peanut butter, 2 tbsp. 18

Foods to consider avoiding:
1%, 2% and whole milk and products
Meats with 96% or less fat
Red meats (Increases calcium loss)
Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods
Food with high butter fat and other animal fats
Hot dogs, hamburgers
Salt (a major bone robber) or foods prepared with salt
More than one cup of coffee or other caffeine beverages a day
Sugar (a major bone robber)
Chocolate
Soft drinks due to high phosphorus content
Alcohol (it inhibits calcium absorption)
Carbonated Beverages
Caffeine (increases rate of calcium loss through the urine)