Stephen J. Schueler, M.D.

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Brittle Bones Diet

If you have osteoporosis, follow a diet that is low in fat and cholesterol, with plenty of calcium and vitamin D.

Recommended calcium intake:

General dietary measures for osteoporosis include:
  • Eat a low fat diet.
  • Eat a low salt diet
  • Eat foods rich in omega-3 fats
  • Eat a diet that is high in calcium:
    • Milk
    • Cheese
    • Yogurt
    • Salmon
    • Broccoli
    • Soybean
  • Eat plenty of fruits and vegetables
  • Avoid caffeine.
  • Avoid carbonated sodas:
    • Phosphoric acid, present in high concentration in colas and carbonated beverages can accelerate the effects of osteoporosis.

Calcium Containing Food Sources
FoodServing SizeCalcium Per Serving
Sardines in oil3 oz370 mg
Milk1 cup290-300 mg
Swiss cheese1 oz (slice)250-270 mg
Yogurt1 cup240-400 mg
Canned salmon3 oz170-210 mg
American cheese1 oz (slice165-200 mg
Broccoli1 cup160-180 mg
Soybean curd (tofu)4 oz145-155 mg
Turnip greens1/2 cup, cooked100-125 mg
Ice cream1/2 cup90-100 mg
Kale1/2 cup, cooked90-100 mg
Cottage cheese1/2 cup80-100 mg
Corn bread2.5 inch square80-90 mg
Parmesan cheese1 Tbsp70 mg
Egg1 medium55 mg
Powdered milk1 tsp50 mg

Continue to Brittle Bones Taking Control

Last Updated: Dec 22, 2010 References
Authors: Stephen J. Schueler, MD; John H. Beckett, MD; D. Scott Gettings, MD
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PubMed Brittle Bones References
  1. Elliot-Gibson V, Bogoch ER, Jamal SA, Beaton DE. Practice patterns in the diagnosis and treatment of osteoporosis after a fragility fracture: a systematic review. Osteoporos Int. 2004 Oct;15(10):767-78. [15258724 ]
  2. Geusens PP. Review of guidelines for testing and treatment of osteoporosis. Curr Osteoporos Rep. 2003 Sep;1(2):59-65. [16036066]
  3. Lane NE, Kelman A. A review of anabolic therapies for osteoporosis. Arthritis Res Ther. 2003;5(5):214-22. [12932280]
  4. Lin JT, Lane JM. Osteoporosis: a review. Clin Orthop Relat Res. 2004 Aug;(425):126-34. [15292797]
  5. Moyad MA. Osteoporosis: a rapid review of risk factors and screening methods. Urol Oncol. 2003 Sep-Oct;21(5):375-9. [14670548]
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