Help for Osteoporosis
Candance Gabel, MS, RD, LD, Associate Nutrition Specialist, Family
Nutrition Education Program Adapted from: Preventive and Therapeutic
If you have Osteoporosis you need to
increase your Calcium intake. The recommended level for men is 800mg/day,
and 1200 - 1500mg/day for women. The following information may help make
necessary changes in your diet.
- Use milk in cooking soups, cereals and
- If you cannot tolerate milk, try using
lactase supplements to improve your tolerance.
- If you don't like milk, try drinking
flavored milks or calcium fortified orange juice.
- Include low-fat dairy foods such as:
cottage cheese, yogurt, skim milk, cheese, chocolate pudding, ice
milk, ice cream and frozen yogurt in your meals.
- Include tofu, sardines and salmon in
- Include vegetables that contain calcium
such as turnip greens, bok choy, broccoli, and collard greens in your
- Limit caffeine intake to two or fewer
servings of caffeinated beverages daily.
- Take prescribed medications as directed.
- Walk 10-30 minutes everyday.
- If you have specific questions regarding
your diet prescription see a registered dietitian or your physician.
Other Diet and Disease
Educational Support Materials:
Heart Disease Hypertension