Balanced Diet Chart for Osteoporosis
1. Introduction
High fruit and vegetable intake is sometimes associated with dietary advice for osteoporosis and may give the impression that these are the only foods that should be consumed. This is not true; fruits and vegetables contain potassium, magnesium, and bicarbonate, which are all alkaline-promoting nutrients. This is beneficial for the skeleton. On the other hand, some of the vegetable groups such as the nightshade group (tomatoes, potatoes, eggplant, and capsicum) contain acids that are not beneficial for the skeleton. In this case, variety and moderation are the key.
A well-balanced diet oriented to supply the necessary nutrients to prevent or minimize bone loss needs to include all the essential food groups. These include vegetables, fruits, meat and alternatives, and dairy foods. If individuals are clear about which foods affect the acid-base balance of their skeleton and eat those foods in moderation, there should be little need to omit any food groups. This is positive as it is not advisable for individuals with already compromised bone mass to omit foods that are nutrient-dense and have a risk of compromising overall nutritional intake (Lahsen, 2004).
A diet that is high in certain nutrients can help sustain the vitality of our bones so we have a robust skeletal structure that can support us as we go about our daily activities. Unfortunately, the typical Western diet contains a proportionally higher amount of acid-producing nutrients than basic nutrients. In order to balance out the effects of an acid-forming diet on our skeleton, the consumption of a range of basic and acid-forming nutrients needs to be assessed. The first step in providing dietary advice to those with osteoporosis is to evaluate their current intake of foods that affect the acid-base balance of their skeleton.
2. Foods rich in calcium
Calcium is a major component of bone, giving the bone its strength and rigidity. Adequate calcium-rich food along with vitamin D is the key to healthy bone. Below is the chart for high calcium food and calcium and vitamin D supplements. All the values given are for approximately 100 gm of food. Milk: 300 mg Cheese: Cheddar: 800 mg Goat: 400 mg Egg: 50 mg Fruit and Vegetables Kale (cooked): 135 mg Broccoli (cooked): 50 mg Bok Choy; Pak-choi (cooked): 135 mg Okra (cooked): 75 mg Green Beans (cooked): 55 mg Peas (cooked): 35 mg Brussels Sprouts (cooked): 50 mg Carrot: 35 mg Soy Beans (cooked): 90 mg Salmon and canned fish Salmon (with bones), Sardines (with bones), Canned Tuna: 280-350 mg Flour, Cereals and Breads Amaranth flour: 150 mg Corn flour: 15 mg Quinoa (cooked): 20 mg Oats (porridge, cooked): 10 mg Barley (cooked): 10 mg Bread, white: 20 mg Legumes Chickpeas (cooked): 50 mg Lentils (cooked): 15 mg Haricot, Pinto, Kidney Beans (cooked): 35 mg White, Black-eyed Beans (cooked): 45 mg
3. Foods rich in vitamin D
Mushrooms have the ability to synthesize vitamin D when exposed to sunlight, much like human skin. The component of mushroom that can be converted to vitamin D is ergosterol. The quantity of vitamin D in mushrooms can vary considerably depending on post-harvest handling, duration of UV light exposure, and the intensity of UV light. Usually, vitamin D content is not mentioned on the label of commercially available mushrooms, but one can enhance their vitamin D content by leaving them under direct or indirect sunlight before use. This may be why a lot of traditional cultures have a concept of sun-dried food, and they are convinced that dried foods cured in the sun are always beneficial. But the debate here is not "fresh mushrooms vs. vitamin D enhanced sun-dried mushrooms," it is better to focus on foods which are exclusively rich in vitamin D, and mushrooms may not be an ideal food choice for some osteoporosis patients due to its acidity, which will be discussed in Step 12. Types of mushrooms with vitamin D content include maitake, morel, chanterelle, and portabella.
Fish liver oil is the richest source of vitamin D. One tablespoonful of cod liver oil supplies 1360 IU (International unit) of vitamin D. Other commonly used fish liver oils that are rich in vitamin D include halibut and tuna. Vitamin D content in fish liver oil varies with species and time of catch. 100g of cooked halibut fish supplies around 300 IU. Some brands of fish liver oil are tasteless and odorless but rich in vitamin D. Although a purist may recommend the best sources of fish liver oil, it is vital to remember that fish liver oil, whether a basic version or a more purified form, still remains oil and intake of oil, especially in osteoporosis, can contribute to weight gain and overweight. People who are obese or overweight have lesser chances of osteoporosis, but it is still important for them to follow a balanced diet plan and keep a check on their weight. An overweight individual who is a patient of osteoporosis can never be too sure that his/her present condition is not a result of past overweight, and an underweight individual would never want to change places with an overweight person if the consequence is osteoporosis. Therefore, it is safer to obtain vitamin D from fish flesh. Step 4 discusses fish as a source of vitamin D and its suitability in osteoporosis, keep reading….
4. Foods to limit or avoid
Sodium: Evidence suggests that a high sodium intake is associated with a leaching of calcium from the bones. Osteoporotic women on a high sodium intake have also been found to excrete higher amounts of calcium in their urine. [1] Fruit and vegetables are the most abundant source of potassium in the diet. Halexanderal states that in healthy adults, a higher sodium to potassium excretion ratio is associated with increased levels of bone resorption. This means that cutting down on sodium whilst eating plenty of fruit and veg is beneficial to bone health. Therefore, advice would be to reduce the amount of processed foods eaten and to not add extra salt to food. Herbs and spices can be used as an alternative to flavor food, and dried fruit such as apricots have been shown to contain a similar level of sodium.
The following foods should be limited to prevent the undesirable effects on bone health:
5. Conclusion
Osteoporosis is a chronic condition that develops over an extended period of time. Often, there are no symptoms until a fracture occurs. There is no single cause for osteoporosis; instead, a wide range of factors can increase the risk of sufferers developing the disease. The good news is that although it is undoubtedly a serious condition, it is certainly not inevitable, and a well-balanced diet will go a long way in maintaining bone strength and reducing the risk of breakage. Current treatments and possible ways to prevent osteoporosis include calcium and vitamin D supplements, lifestyle changes, and the use of medications. The problem with these options is that they are either costly and/or have negative side effects. If this diet were to be followed consistently with proper servings of each food group, it will lead to lifelong health with minimal side effects. The cost of eating breakfast, lunch, and dinner will add up to less than the cost of a month's supply of some osteoporosis medications. This meal plan will ensure and maintain a healthy system throughout all stages of life. It will also help to prevent other health-related issues such as heart disease, hypertension, cancer, and obesity. These are all diseases that pill medications can cure, but those also come with large side effects and are also very costly. This diet will prevent the pain and suffering of osteoporosis in a much safer and cheaper way.