OSTEOPOROSIS Diet Plan

OSTEOPOROSIS Diet Plan – Stop searching “OSTEOPOROSIS Diet Plan” now! because you found the right place. Today, Dietitian Priyanka’s blog gives you complete information regarding Osteoporosis and makes the best diet plan for you. There are lots of reasons that this happens like aging, inactivity, hormonal imbalances, long-term use of certain medications low vitamin D level, use of steroids, nutritional deficiencies, emotional stress, and so on. The food you eat can affect your bones, so we decided today we are learning about foods high in vitamin D, calcium, and other nutrients essential for bone and overall health.

OSTEOPOROSIS Diet Plan

Osteoporosis is a situation that is described by low bone mass and the breakdown of bone tissue. This condition is more common in elderly people and in women. In simple words, if you have osteoporosis then it means your bones become weaker. As per the report in 2021, the worldwide prevalence of osteoporosis in women was 23.1% and on the other hand, in men was found to be 11.7%. Furthermore, this weakens the bones so it increases the risk of fractures, such as fractures of the wrist, hip, and vertebra. The additional risk factor of this situation includes excess smoking and drinking, a family history of osteoporosis, or being smaller or thinner than average. If you eat a well-balanced diet with lots of fish, fruits, dairy, and vegetables, then you get enough nutrients that you need every day. Here we provide you with the Best Indian Diet Plan For Osteoporosis.

Foods That Osteoporosis People Should Avoid

  • Processed meats – deli turkey and ham, and hot dogs
  • Fast food – including pizza, burgers, tacos, and fries
  • Processed foods – like regular and reduced-calorie frozen meals
  • Regular canned soups and vegetables and vegetable juices
  • Baked products – including pieces of bread and breakfast cereals

Best Osteoporosis Diet Plan

The foods that are good for Osteoporosis include kale, collard greens, spinach, mustard greens, turnip greens, and brussels sprouts. Sometimes, vitamin D and calcium are added to several brands of juices, soy milk, breakfast foods, rice milk, snacks, cereals, or slices of bread as well. The following are the Top Osteoporosis Meal Plan that is given below:

Day-1

Breakfast – Oats n Milk (1/2 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins

Mid Meal – Tender coconut water (1/2 cup) + 1 Custard Apple

Lunch – 2 Chapati + Rohu Fish Curry (1/2 cup) + Roasted papad (1)

Evening Snack – Rice Flakes chat (1/2 cup) + Green Tea (1 cup)

Dinner – 2 Chapati + Mix Veg. (1/3rd cup)

Day-2

Breakfast – Poached Egg(2) + Toast (2 slices) + Green Tea (1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins

Mid Meal – Tender coconut water (1/2 cup) + 1 Kiwi

Lunch – 2 Chapati + Malabar Spinach n Pumpkin curry (1/2 cup) + Raita (1/3rd cup)

Evening Snack – Kale n Spring onion soup (1/2 cup)

Dinner – Parboiled Rice (1/2 cup) + Potato n Drumstick curry (1/3rd cup)

3-Day

Breakfast – Steamed Brussel sprouts n Spring Onions (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins

Mid Meal – Tender coconut water (1/2 cup) + 2 Dates

Lunch – 2 Chapati + Mustard Greens (1/2 cup) + Raita (1/3rd cup)

Evening Snack – Mur-mure Chat (1/2 cup) + Green Tea (1 cup)

Dinner – 2 Chapati + Baked Beetroot n Carrot (1/3rd cup)

Day-4

Breakfast – Thai Mushroom soup (1 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins

Mid Meal – Tender coconut water (1/2 cup) + 1 Orange

Lunch – 2 Chapati + Palak Paneer (1/2 cup)

Evening Snack – Boiled Corn n Carrot Chat (1/2 cup) + Green Tea (1 cup)

Dinner – Mashed Rice (1/2 cup) + Milk (1/3rd cup) + Jaggery (2 tsp)

Day-5

Breakfast – Scrambled Eggs with Baked Tomato (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins

Mid Meal – Tender coconut water (1/2 cup) + 1 Custard Apple

Lunch – 2 Chapati + Watercress curry (1/2 cup) + Roasted Papad (1)

Evening Snack – Veg. Uthappam (1) + Green Tea (1 cup)

Dinner – Parboiled Rice (1/2 cup) + Fish(1pcs) stew (1/3rd cup)

6-Day

Breakfast – Sprouts (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins

Mid Meal – Tender coconut water (1/2 cup) + 2 Dates

Lunch – 2 Chapati + Paneer curry (1/2 cup)

Evening Snack – Rice Flakes chat (1/2 cup) + Green Tea (1 cup)

Dinner – 1.5 Chapati + Milk (1/3rd cup) + Jaggery (2 tsp)

Day-7

Breakfast – Broccoli with Spring Onions n Mushroom soup (1 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins

Mid Meal – Tender coconut water (1/2 cup) + 1 Orange

Lunch – 2 Chapati + Rajma (1/2 cup) + Raita (1/3rd cup)

Evening Snack – Boiled Corn n Carrot Chat (1/2 cup) + Green Tea (1 cup)

Dinner – Khichdi (1/2 cup) + Baked Potato (1/3rd cup)

Conclusion

Here to conclude we give you the Top OSTEOPOROSIS Diet Plan. If you are having trouble with Osteoporosis then eat a healthy diet that is rich in important nutrients like vitamin D, calcium, and protein because this helps lower the risk of Osteoporosis. Apart from this, if you are seeking a dietitian for yourself, your family, or a friend who makes every type of diet plan online then must contact Dietitian Priyanka Mittal right now.

Frequently Asked Questions (FAQs)

Question 1. Who makes the Best Osteoporosis Diet Plan For Improved Bone Health?

Answer. Dietitian Priyanka Mitaal makes the Best Osteoporosis Diet Plan For Improved Bone Health.

Question 2. What are the signs of Osteoporosis?

Answer. The following are the signs:

  • Fragility-related fractures
  • Height loss
  • Receding gums
  • A curved stooped shape to the spine
  • Lower back pain
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