Diet Example for Osteoporosis

    Diet Example for Osteoporosis

    The following indications are for informational purposes only and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of personalized food therapies.


    Osteoporosis

    Osteoporosis is a loss of bone tissue that makes bones fragile and more prone to fracture; moreover, it reduces its ability to repair itself in the event of damage.


    In the presence of osteoporosis there is a reduction in bone mineral density, with alteration of the microarchitecture and the protein component.

    Osteoporosis occurs mainly in the elderly; among these, most are menopausal women.


    The most important risk factors for the onset of osteoporosis and related complications are:

    • failure to reach peak bone mass in adolescence (due to undernutrition or malnutrition associated with very low motor activity)
    • bone loss in adulthood
    • premature menopause or other conditions of hypo-estrogenism.

    Osteoporosis is differentiated into primary (postmenopausal and senile) and secondary (to other diseases or to the use of certain drugs); this determines the multiplicity of risk factors and a consequent articulation of all preventive actions.


    Among these we remember:

    • Care in reaching peak bone mass in development by means of:
      • adequate nutrition (with sufficient levels of calcium, vitamin D, vitamin K1, vitamin C and magnesium)
      • sun exposure (for the endogenous synthesis of vitamin D)
      • mechanical solicitation (motor activities).
    • Reduction of bone thinning in adulthood due to lifestyle or other factors negative Which:
      • abuse of cortisone drugs
      • diet deficient in calcium, magnesium, vitamin K1 and vitamin D.
      • excessively high protein diet
      • excessively high sodium diet
      • diet deficient in other vitamins (vitamin C)
      • very low sun exposure
      • absent motor activity
      • abuse of alcohol and other nerves or drugs or smoking.
    • For women, possibly, estrogen-progestogen replacement hormone therapy;
    • Monitoring of risk factors and bone density by means of specific diagnostic procedures.
    For further information: Diet for Osteoporosis

    Diet for Osteoporosis

    The diet for osteoporosis is a diet useful to prevent the decrease in bone mineralization or at least to reduce it as much as possible. The key aspects of the osteoporosis diet are:



    • Normocaloric energy intake
    • Adequate nutritional breakdown
    • Adequate intake of calcium and magnesium
    • Adequate intake of vit. D, vit. K1, vit. C (consider that vitamin K1 is largely synthesized by the intestinal bacterial flora and vitamin D is mostly synthesized in the skin thanks to sun exposure)
    • Sufficient supply of potassium and magnesium (alkalizing minerals)
    • Protein intake in the safe range (between the minimum and the maximum), considering that in old age the protein excesses are decidedly little frequent, while a lack of plastic nutrients is more common (due to both the diet and the reduced absorption capacity). However, if it does occur, there is evidence that an excess protein could promote urinary excretion of calcium.
    • Sodium intake added as low as possible; the excess of this mineral salt is responsible for the increased urinary excretion of calcium.
    • Monitoring of the calcium / phosphorus ratio; an excess of phosphorus can compromise the absorption and metabolism of calcium
    • Verification and possible moderation of chelating / anti-nutritional agents in the diet (phytates, oxalates, tannins, excess of some dietary fibers, caffeine, alcohol, etc.) which can reduce the absorption of calcium.

    In practical terms, the osteoporosis diet will need to:

    • Allowing you to maintain your body weight and be equally distributed, both in terms of energy macronutrients and in terms of the division of meals
    • Contain adequate amounts of:
      • dairy products and milk derivatives (respecting the portions and verifying the total amount of phosphorus); these foods also contain lactose and some amino acids which favor the absorption of calcium.
        • Find out how to make some calcium-rich foods at home:
          • Video Recipe Cheese
          • Mozzarella Video Recipe
          • Ricotta Video Recipe
          • Milk Flakes Recipe Video
          • Yogurt Recipe Video and Kefir Video Recipe
        • fish, rich in vit. D.
        • Fresh fruit and vegetables, for the contribution of vit. C, K1, potassium and magnesium
        • Legumes, whole grains and oil seeds, rich in magnesium;
      • Lacking or deficient in:
        • Cooking salt and foods rich in sodium
        • Alcohol, coffee
      • Taking care not to exceed:
        • With dietary fibers and with foods rich in phytates and oxalates (rhubarb, spinach, etc.)
        • With portions of meat and fish, not to exceed the protein content
        • With cheeses and other foods too rich in phosphorus.

    Useful Supplements

    For osteoporosis, more drugs are prescribed than supplements; to tell the truth, excluding estrogen-progestogen replacement therapy, the other products suitable for the prevention / moderation of this pathology are essentially based on: bioavailable calcium and vit. D in its most active form. In this case, what differentiates the aforementioned drugs from the more common supplements is simply the concentration and dosage. While overuse of a supplement "hardly" carries a health risk (with all the molecule and dosage differences), overdoing it with osteoporosis drugs "could" more easily result in noteworthy side effects.



    Example

    Premature menopausal woman characterized by a predisposition to osteoporosis (familiarity and already visible vertebral bone rarefaction). He is currently on hormone replacement therapy. He works in the office and (recently) plays sports.


    Gender F
    Age 41 years
    Height cm 170.0cm
    Wrist circumference cm 14.9cm
    Constitution Esile
    Height / wrist 11.4
    Morphological type Longilineo
    Weight kg 60.0Kg
    Body mass index 20.8
    Evaluation Standard weight
    Physiological body mass index desirable 18.5
    Desirable physiological weight kg 53.5
    Basal metabolism kcal 1294.2kcal
    Physical activity level coefficient 1.56 (light, yes aus)
    Energy expenditure kcal 2019.0kcal
    Diet NORMOcaloric 2019Kcal
    Lipids 25-30% 555.2kcal (media) 61,7g (media)
    Protein > 0,75 and <1,5g / kg 270.0kcal (media) 67,5 (media)
    Carbohydrates 59.2% 1193.8kcal (media) 318.4g (media)
    Breakfast 15% 303kcal
    Snack 10% 202kcal
    Lunch 35% 707kcal
    Snack 10% 202kcal
    Price 30% 605kcal

    Osteoporosis Diet Example - Day 1


    Breakfast, about 15% of the daily energy (303,0kcal)
    Partially skimmed cow's milk 300,0g 147,0kcal
    Ready-to-eat cereals, muesli, with fruit and nuts 45,0g 153,0kcal
    Snack 1, about 10% of the daily energy (202,0kcal)
    Apple 200,0g 90,0kcal
    Unsalted brown rice cakes 25,0g 96,8kcal
    Lunch, about 35% of the daily energy (707,0kcal)
    Pasta with tomato sauce
    Semolina pasta 90,0g 320,4kcal
    Salt-free tomato sauce 100,0g 42,0kcal
    Grit 10,0g 38,1kcal
    Low-fat cottage cheese 2% 50,0g 43,0kcal
    Aubergine 200,0g 48,0kcal
    Wheat bread 50,0g 133,0kcal
    Extra virgin olive oil 15,0g 135,0kcal
    Snack 2, about 10% of the daily energy (202,0kcal)
    Kiwi 200,0g 122,0kcal
    Semi-skimmed milk yogurt 125,0g 53,75kcal
    Dinner, about 30% of the daily energy (605,0kcal)
    Grilled mackerel
    Atlantic mackerel (or mackerel) 150,0g 307,5kcal
    Lettuce 50,0g 9,0kcal
    Wheat bread 100,0g 266,0kcal
    Extra virgin olive oil 5,0g 45,0kcal

    Nutritional translation of DAY 1
    Nutrient or nutritional component Quantity
    Energy law 2049.5kcal
    Food water 1242.8g
    Protein 91.0g
    Total energy lipids 63.1g
    Total saturated fat 16.2g
    Total monounsaturated fatty acids 28.8g
    Total polyunsaturated fatty acids 11.5g
    Cholesterol 149.5mg
    Carbohydrates 296.38g
    Simple, total sugars 97.1g
    Alcohol, ethanol 0.00
    Dietary Fiber 31.23g
    Sodium 1466.2mg
    Potassium 3790.9mg
    Soccer 1065.1mg
    Iron 16.4mg
    Phosphorus and Potassium 1650.6mg
    Zinc 11.2mg
    Tiamina O vit. B1 1.84mg
    Riboflavina o vit. B2 2.67mg
    Niacin or vit. B3 o vit. PP 35.12mg
    Pyridossine o vit. B6 2.93mg
    Folate, total 374.60μg
    Ascorbic acid or vit. C. 227.80mg
    Vitamin D 540.00IU
    Retinol equivalent activity or vit. TO 399.45RAE
    α-tocopherol o vit. AND 18.85mg

    As is clearly visible in the nutritional translation of day 1, the shares of calcium, potassium, vit C, vit. D, sodium and ethyl alcohol are perfectly within the guidelines mentioned in the previous paragraph. Only the protein content, due to needs related to the practicability of the portions and the achievement of the other nutritional quotas, is to be considered at the upper limit of the advisable intake.


    Osteoporosis Diet Example - Day 2


    Breakfast, about 15% of the daily energy (303,0kcal)
    Partially skimmed cow's milk 300,0g 147,0kcal
    Ready-to-eat cereals, muesli, with fruit and nuts 45,0g 153,0kcal
    Snack 1, about 10% of the daily energy (202,0kcal)
    Apple 200,0g 106,0kcal
    Unsalted brown rice cakes 25,0g 96,8kcal
    Lunch, about 35% of the daily energy (707,0kcal)
    Mushroom risotto
    Short grain white rice 90,0g 322,2kcal
    Champignon mushrooms 100,0g 22,0kcal
    Grit 10,0g 38,1kcal
    Semi-skimmed milk ricotta 50,0g 69,0kcal
    zucchini 200,0g 32,0kcal
    Wheat bread 50,0g 133,0kcal
    Extra virgin olive oil 15,0g 135,0kcal
    Snack 2, about 10% of the daily energy (202,0kcal)
    Pere 200,0g 116,0kcal
    Semi-skimmed milk yogurt 125,0g 53,75kcal
    Dinner, about 30% of the daily energy (605,0kcal)
    Grilled chicken breast
    Chicken fart, meat only 150,0g 165,0kcal
    radicchio 50,0g 11,5kcal
    Wheat bread 100,0g 266,0kcal
    Extra virgin olive oil 15,0g 135,0kcal

    Osteoporosis Diet Example - Day 3


    Breakfast, about 15% of the daily energy (303,0kcal)
    Partially skimmed cow's milk 300,0g 147,0kcal
    Ready-to-eat cereals, muesli, with fruit and nuts 45,0g 153,0kcal
    Snack 1, about 10% of the daily energy (202,0kcal)
    European grape 150,0g 103,5kcal
    Unsalted brown rice cakes 25,0g 96,8kcal
    Lunch, about 35% of the daily energy (707,0kcal)
    Bean stew with carrots
    Dried beans 90,0g 279,0kcal
    carrots 150,0g 61,5kcal
    Grit 10,0g 38,1kcal
    Fat-free cream cheese 50,0g 52,5kcal
    Wheat bread 50,0g 133,0kcal
    Extra virgin olive oil 15,0g 135,0kcal
    Snack 2, about 10% of the daily energy (202,0kcal)
    oranges 200,0g 68,0kcal
    Semi-skimmed milk yogurt 125,0g 53,75kcal
    Dinner, about 30% of the daily energy (605,0kcal)
    Fried eggs
    eggs 100,0g 143,0kcal
    Potatoes 200,0g 170,0kcal
    Wheat bread 100,0g 266,0kcal
    Extra virgin olive oil 15,0g 135,0kcal

    Osteoporosis Diet Example - Day 4


    Breakfast, about 15% of the daily energy (303,0kcal)
    Partially skimmed cow's milk 300,0g 147,0kcal
    Ready-to-eat cereals, muesli, with fruit and nuts 45,0g 153,0kcal
    Snack 1, about 10% of the daily energy (202,0kcal)
    Apple 200,0g 90,0kcal
    Unsalted brown rice cakes 25,0g 96,8kcal
    Lunch, about 35% of the daily energy (707,0kcal)
    Eggplant pasta
    Semolina pasta 90,0g 320,4kcal
    Melanzane 100,0g 24,0kcal
    Grit 10,0g 38,1kcal
    Low-fat cottage cheese 2% 50,0g 43,0kcal
    zucchini 200,0g 32,0kcal
    Wheat bread 50,0g 133,0kcal
    Extra virgin olive oil 15,0g 135,0kcal
    Snack 2, about 10% of the daily energy (202,0kcal)
    Kiwi 200,0g 122,0kcal
    Semi-skimmed milk yogurt 125,0g 53,75kcal
    Dinner, about 30% of the daily energy (605,0kcal)
    Grilled sardines
    Sardinian 150,0g 193,5kcal
    Lettuce 50,0g 9,0kcal
    Wheat bread 100,0g 266,0kcal
    Extra virgin olive oil 15,0g 135,0kcal

    Osteoporosis Diet Example - Day 5


    Breakfast, about 15% of the daily energy (303,0kcal)
    Partially skimmed cow's milk 300,0g 147,0kcal
    Ready-to-eat cereals, muesli, with fruit and nuts 45,0g 153,0kcal
    Snack 1, about 10% of the daily energy (202,0kcal)
    Apple 200,0g 106,0kcal
    Unsalted brown rice cakes 25,0g 96,8kcal
    Lunch, about 35% of the daily energy (707,0kcal)
    Risotto with zucchini
    Short grain white rice 90,0g 322,2kcal
    Zucchini 100,0g 16,0kcal
    Grit 10,0g 38,1kcal
    Semi-skimmed milk ricotta 50,0g 69,0kcal
    Fennel 100,0g 31,0kcal
    Wheat bread 50,0g 133,0kcal
    Extra virgin olive oil 15,0g 135,0kcal
    Snack 2, about 10% of the daily energy (202,0kcal)
    Pere 200,0g 116,0kcal
    Semi-skimmed milk yogurt 125,0g 53,75kcal
    Dinner, about 30% of the daily energy (605,0kcal)
    Grilled sea bass
    Sea bass, various species 150,0g 145,4kcal
    arugula (rocket salad) 50,0g 12,5kcal
    Wheat bread 100,0g 266,0kcal
    Extra virgin olive oil 15,0g 135,0kcal

    Osteoporosis Diet Example - Day 6


    Breakfast, about 15% of the daily energy (303,0kcal)
    Partially skimmed cow's milk 300,0g 147,0kcal
    Ready-to-eat cereals, muesli, with fruit and nuts 45,0g 153,0kcal
    Snack 1, about 10% of the daily energy (202,0kcal)
    European grape 150,0g 103,5kcal
    Unsalted brown rice cakes 25,0g 96,8kcal
    Lunch, about 35% of the daily energy (707,0kcal)
    Lentil and celery stew
    Lentils, dried 90,0g 292,5kcal
    Celery 200,0g 32,0kcal
    Grit 10,0g 38,1kcal
    Fat-free cream cheese 50,0g 52,5kcal
    Wheat bread 50,0g 133,0kcal
    Extra virgin olive oil 15,0g 135,0kcal
    Snack 2, about 10% of the daily energy (202,0kcal)
    oranges 200,0g 68,0kcal
    Semi-skimmed milk yogurt 125,0g 53,75kcal
    Dinner, about 30% of the daily energy (605,0kcal)
    Fried eggs
    eggs 100,0g 143,0kcal
    Potatoes 200,0g 170,0kcal
    Wheat bread 100,0g 266,0kcal
    Extra virgin olive oil 15,0g 135,0kcal

    Osteoporosis Diet Example - Day 7


    Breakfast, about 15% of the daily energy (303,0kcal)
    Partially skimmed cow's milk 300,0g 147,0kcal
    Ready-to-eat cereals, muesli, with fruit and nuts 45,0g 153,0kcal
    Snack 1, about 10% of the daily energy (202,0kcal)
    Apple 200,0g 90,0kcal
    Unsalted brown rice cakes 25,0g 96,8kcal
    Lunch, about 35% of the daily energy (707,0kcal)
    Pasta with peppers
    Semolina pasta 90,0g 320,4kcal
    Yellow peppers 100,0g 22,0kcal
    Grit 10,0g 38,1kcal
    Low-fat cottage cheese 2% 50,0g 43,0kcal
    Aubergine 200,0g 48,0kcal
    Wheat bread 50,0g 133,0kcal
    Extra virgin olive oil 15,0g 135,0kcal
    Snack 2, about 10% of the daily energy (202,0kcal)
    Kiwi 200,0g 122,0kcal
    Semi-skimmed milk yogurt 125,0g 53,75kcal
    Dinner, about 30% of the daily energy (605,0kcal)
    Grilled tuna
    Fresh tuna 150,0g 237,0kcal
    Lettuce 50,0g 9,0kcal
    Wheat bread 100,0g 266,0kcal
    Extra virgin olive oil 15,0g 135,0kcal

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