Essential Nutrients for Bone Healing
Calcium
- Daily requirement: 1000-1200mg
- Sources:
- Low-fat dairy products
- Leafy green vegetables
- Fortified plant-based beverages
- Sardines and salmon with bones
Vitamin D
- Daily requirement: 600-800 IU
- Sources:
- Sunlight exposure
- Fatty fish
- Egg yolks
- Fortified foods
Protein
- Daily requirement: 1-1.5g per kg body weight
- Sources:
- Lean meats
- Fish
- Eggs
- Legumes
- Dairy products
Recommended Meal Plan
Breakfast Options
- Greek yogurt with berries and almonds
- Oatmeal with milk and chia seeds
- Whole grain toast with eggs and spinach
Lunch Options
- Salmon salad with leafy greens
- Quinoa bowl with chickpeas
- Turkey sandwich with calcium-fortified bread
Dinner Options
- Grilled fish with broccoli
- Lean chicken with sweet potato
- Bean and vegetable stir-fry
Supplements
Consult your healthcare provider before starting any supplements
- Calcium supplements if dietary intake is insufficient
- Vitamin D3 supplements
- Multivitamin with minerals
Foods to Limit
- Excessive caffeine
- Alcohol
- High-sodium foods
- Carbonated beverages
Hydration
Maintain adequate hydration with:
- 8-10 glasses of water daily
- Herbal teas
- Clear broths
Additional Tips
- Eat small, frequent meals
- Include protein at every meal
- Choose nutrient-dense foods
- Avoid crash dieting
- Monitor weight regularly