If you have osteoporosis, follow a
diet that is low in fat and
cholesterol, with plenty of
calcium and
vitamin D.
Recommended
calcium intake:
- Children 3 to 8 years old: 800 mg of calcium per day
- Children 9-17 years old: 1,300 mg of calcium per day
- Adults:
- 1,000 to 1,500 mg of calcium per day
- Adults also need 400-600 IU of vitamin D per day
General dietary measures for osteoporosis include:
- Eat a low fat diet.
- Eat a low salt diet
- 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| Food | Serving Size | Calcium Per Serving |
| Sardines in oil | 3 oz | 370 mg |
| Milk | 1 cup | 290-300 mg |
| Swiss cheese | 1 oz (slice) | 250-270 mg |
| Yogurt | 1 cup | 240-400 mg |
| Canned salmon | 3 oz | 170-210 mg |
| American cheese | 1 oz (slice | 165-200 mg |
| Broccoli | 1 cup | 160-180 mg |
| Soybean curd (tofu) | 4 oz | 145-155 mg |
| Turnip greens | 1/2 cup, cooked | 100-125 mg |
| Ice cream | 1/2 cup | 90-100 mg |
| Kale | 1/2 cup, cooked | 90-100 mg |
| Cottage cheese | 1/2 cup | 80-100 mg |
| Corn bread | 2.5 inch square | 80-90 mg |
| Parmesan cheese | 1 Tb | 70 mg |
| Egg | 1 medium | 55 mg |
| Powdered milk | 1 tsp | 50 mg |
