DIET CHART FOR OSTEOPOROSIS

INTRODUCTION

It is a disorder in which bones become weak and fragile. It is more common in females as compared to males and mostly occurs after 40’s. A diet rich in calcium, vitamin D, Magnesium, phosphorus helps to maintain the healthy bones. If this balanced diet is not consumed then it will increase the risk of fractures and other complications associated with osteoporosis.

Osteoporosis

DAILY DIET SCHEDULE

WAKING-UP

Milk + Soaked almond -5 / 1tsp. flax seeds / Sesame seeds.

BREAKFAST

Vegetable poha / Vegetable porridge / Vegetable upma / Ragi chapatti / Multigrain chapatti + Vegetable / Fresh Juice / Cow’s Milk / Egg

LUNCH

Chapatti / Multigrain Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad

EVENING

Fruit / Milk shake / Sprouts chat / Riceflakes snacks / Egg-1 / Soup (homemade) / Roasted makhane/ Roasted chickpeas / Makhane kheer

DINNER

Chapatti / Multigrain Chapatti / Boiled rice / Veg pulao / Veg + Dal + Salad

BED TIME

Milk+ a pinch of turmeric 

FOODS TO CONSUME AND AVOID

CEREALS

FOODS TO BE CONSUMED

Whole grains cereals, Wheat, Oatmeal, Porridge, Brown rice, Finger millet, Rice flakes, Barley, Soya bean

Flour Ratio – Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

FOODS TO BE AVOIDED

Refined flour and its products

FRUITS

FOODS TO BE CONSUMED

Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries, Figs, Litchi, Custard apple, Sapodilla.

FOODS TO BE AVOIDED

Canned fruits and juices

VEGETABLES

FOODS TO BE CONSUMED

Radish, Carrot, Onion, Cucumber, Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale,  Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd, Bitter gourd, Amaranthus.

FOODS TO BE AVOIDED

Canned vegetables

PULSES

FOODS TO BE CONSUMED

All pulse and legumes

FOODS TO BE AVOIDED

Black grams

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Milk, Tofu, Soy milk, Cheese, Yogurt, Buttermilk

FOODS TO BE AVOIDED

Whole milk and cream, Full-fat yogurt, Condensed milk

FATS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Coconut oil, Olive oil, Mustard oil, Rice bran oil

FOODS TO BE AVOIDED

Cream, Palm oil, Butter

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon, Cardamom

FOODS TO BE AVOIDED

Salt (In excess amount)

DRINKS

FOODS TO BE CONSUMED

Coconut water, Sugarcane juice, Fat free homemade soups, Herbal tea, Beetroot juice, Aloe Vera juice, Buttermilk, Cow’s Milk, Homemade juices.

FOODS TO BE AVOIDED

Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

FOODS TO BE CONSUMED

Egg white, Roasted and skinless chicken, Grilled Fish, Lean meat.

FOODS TO BE AVOIDED

Red and processed meat

DRY-FRUITS /SEEDS

FOODS TO BE CONSUMED

Almond, Raisins, Walnut, Cashew nuts, Gingelly seeds

FOODS TO BE AVOIDED

Nil

PREPARED FOODS

FOODS TO BE CONSUMED

Jaggery

FOODS TO BE AVOIDED

Bakery and Processed foods, Packed soups, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar.

DIET TIPS

  • Water intake should be 6-8 glasses.
  • Walk / Physical activity for 30 min is recommended.
  • Small and frequent meals should be taken.
  • Whole fruit should be preferred to fruit juices.
  • Skipping meals should be avoided especially breakfast.

   

Things in this Diet Chart May Vary Patient to Patient due to the Associated Health Issues, so Better to Consult Our Ayurveda Experts for Better Results.