Dietary Guidelines for Osteoporosis Management

Key Nutrients for Bone Health

Calcium

• Daily Requirements:
  • Adults 19-50: 1000mg
  • Women 51+: 1200mg
  • Men 51+: 1000-1200mg

Vitamin D

• Recommended Daily Intake:
  • 800-1000 IU daily
  • May need higher doses based on blood levels

Optimal Food Choices

Calcium-Rich Foods

1. Dairy Products

   • Low-fat milk
   • Yogurt
   • Cheese

2. Non-Dairy Sources

   • Fortified plant milks
   • Leafy greens (kale, collards)
   • Sardines with bones

Vitamin D Sources

• Fatty fish (salmon, mackerel)
• Egg yolks
• Fortified foods

Important Dietary Considerations

Foods to Limit

• Excessive salt (increases calcium excretion)
• Caffeine (more than 3 cups daily)
• Alcohol (no more than 2 drinks daily)

Lifestyle Tips

• Combine calcium with vitamin D for optimal absorption
• Space calcium supplements throughout the day
• Stay hydrated with water
• Consider bone-strengthening exercises

Meal Planning Strategies

Sample Daily Menu

• Breakfast: Yogurt with fortified cereal
• Lunch: Salmon salad with leafy greens
• Dinner: Lean protein with calcium-rich vegetables
• Snacks: Almonds, cheese, or fortified beverages