Diet for osteoporosis- Vit-D, BONE

What you should take?

•        In morning and evening drink one glass of skimmed milk ( without cream).
•        Sit at least half an hour in first rays of sunlight.
•        Walk for an hour in garden.
•        Consume white colored fruits like banana, apple etc.
•        Eat more green vegetables and salad.
•        Consume milk products like curd, buttermilk, paneer etc.
•        Take chicken, mutton, egg and fish.
•        Drink more and more water.
•        Do exercise as per instructed.
•        Keep TDS of water between 300 - 350. If you have RO, then check TDS because 40% minerals we get from water.

What you should not take/ avoid?

•       If patient is diabetic, then don’t consume banana and other sweet fruits.
•        If patient is suffering from cholesterol, then don’t eat paneer, cheese etc.
•        If patient is obesied, then also he shouldn’t consume cheese, paneer.
•       If patient feel pain in bones by consuming sour things or curd then avoid it.

Good sources of calcium include:

•        milk, cheese and other dairy foods
•        green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
•         soya beans
•         tofu
•         soya drinks with added calcium
•        nuts
•        bread and anything made with fortified flour
•       fish where you eat the bones, such as sardines and pilchards

Good sources of vitamin D:

•       Oily fish, such as salmon, sardines and mackerel
•        Eggs
•       Fortified fat spreads
•        Fortified breakfast cereals
•        Some powdered milks.