A correct diet is, next to exercise and hormone replacement therapy led by a doctor, the basic weapon in the fight for strong bones. To prevent osteoporosis, eat wholesome protein.

A correct diet is, next to exercise and hormone replacement therapy led by a doctor, the basic weapon in the fight for strong bones. When using it, you should remember about a few things:

Milk and its products are a valuable source of calcium.

It is best absorbedcalcium , which is found in yoghurts and kefir. Yellow cheese also contains large amounts of it, but because it is fatty, it can only be eaten by people with cholesterol levels below the legal limit.

A large dose of calcium can be found in soy cheese, tofu, sardines and herring with bones (canned). They also have ingredients that improve the absorption of this element by the body (phosphorus, lactose, casein).

In order for as much calcium as possible to reach ourbones , the diet must also include boron and vitamin D. Boron is found in fruits, green vegetables (e.g. broccoli) and nuts, andvitamin D- in eggs, butter and groats.

The presented weekly menu can be used for a month. It not only enriches the body with calcium, but also allows you to lose weight (the daily dose of calories does not exceed 1300 kcal).

Weight reduction is very important because bones weakened by osteoporosis are not able to bear a lot of body weight.

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Diet for strong bones: Monday - 1200 kcal, 1200 mg calcium

  • First breakfast: a cup of low-fat plain yogurt with 3 tablespoons of corn flakes, a tablespoon of raisins and a few chopped nuts, an apple, a glass of calcium-fortified orange juice
  • Second breakfast: a pack of skimmed grain cheese with 6 strawberries
  • Lunch: 3 medium boiled potatoes, 100 g of hake fillet stewed in a tablespoon of rapeseed oil or olive oil, 3 tablespoons of chopped white cabbage with vinaigrette sauce, 3 tablespoons of grated carrots stewed in a tablespoon of sunflower oil, a glass of kefir
  • Dinner: a slice of graham bread with a paste grated from 2 slices of white lean cheese and 3 canned sprats, a leaf of lettuce, half a red pepper, a glass of black juicecurrants

Diet for strong bones: Tuesday - 1,200 kcal, 1,300 mg calcium

  • First breakfast: a glass of plain yogurt with 6 chopped radishes, 2 slices of crispbread, a glass of fruit tea
  • Second breakfast: a slice of graham bread with a thin slice of low-fat yellow cheese, one pear
  • Lunch: half a cup of cooked rice, 2 slices of roasted pork loin, half of broccoli, 3 tablespoons of grated carrots seasoned with a little lemon juice, a glass of buttermilk
  • Dinner: a glass of natural yoghurt mixed with a glass of raspberries, 2 slices of crispbread, a glass of apple juice.
Important

To slow down the process of osteoporosis, we should ensure that our diet contains large amounts of calcium. This element is responsible not only for strong bones, but also for the proper functioning of the nervous, muscular, endocrine and heart systems. Women should provide the body with at least 1100 mg of calcium every day, men - 800 mg.

Diet for strong bones: Wednesday - 1200 kcal, 1200 mg calcium

  • First breakfast: 2 slices of graham bread, each with 2 slices of turkey ham, half a long fresh cucumber, a glass of fruit tea
  • Lunch: a glass of plain yogurt, 3 mandarins.
  • Lunch: 2/3 cup of cooked pasta, a slice of lean beef roast, 3 tablespoons of beetroot fried in a tablespoon of sunflower oil, 3 tablespoons of grated turnip salad and a tablespoon of raisins, a glass of natural yogurt
  • Dinner: 2 slices of crispbread, a slice of yellow skim cheese, a tablespoon of chopped parsley, a tomato, a glass of orange juice with calcium

Thursday - 1200 kcal, 1200 mg calcium

  • First breakfast: a packet of fruit yoghurt (175 g) with 3 tablespoons of corn flakes, kiwi fruit, a glass of fruit tea
  • Second breakfast: a glass of natural yoghurt, a slice of Wrocław roll, a slice of poultry tenderloin, tomato
  • Lunch: 2 medium-sized boiled potatoes, 100 g of cod fillet stewed on a tablespoon of olive oil with two tablespoons of chopped carrots, celery and parsley, 3 tablespoons of boiled green beans, salad with half of red pepper and tablespoons chives, a glass of kefir
  • Dinner: 2 slices of graham with a teaspoon of margarine, cottage cheese made of 2 slices of lean white cheese and a small package of natural yoghurt (125 g), half a grapefruit, a glass of still mineral water

Friday - 1300 kcal, 1200 mg calcium

  • First breakfast: a packet of skimmed grain cheese with a tablespoon of chopped parsley, lettuce leaf, 2 slicescrispbread, a glass of fruit tea
  • Second breakfast: a slice of graham bread with a teaspoon of butter, 2 slices of Sopot tenderloin, a tomato, a glass of kefir
  • Lunch: 2 medium-sized boiled potatoes, 2 fried eggs, 5 tablespoons canned green peas, red pepper salad with a tablespoon of chives, a glass of natural yoghurt
  • Dinner: paste of 4 slices of lean white cheese, 5 sprats, tablespoons of tomato paste, tablespoons of chopped parsley and dried basil, 2 slices of crispbread, pickled cucumber, a glass of orange juice enriched with calcium

Saturday - 1,300 kcal, 1,200 mg calcium

  • First breakfast: a slice of graham bread with a teaspoon of margarine, 2 slices of chicken sirloin, an orange, a glass of kefir
  • Lunch: a glass of natural yoghurt, a pear
  • Lunch: 2 large potatoes baked in foil, a packet of grain cheese 0% fat with a clove of chopped garlic and a spoon of dill, a small head of lettuce with half a chopped red pepper and vinaigrette sauce, a glass of orange juice enriched with calcium
  • Dinner: 1/3 smoked mackerel salad with a tablespoon of chopped onion, a tablespoon of parsley and lemon juice, tomato, 2 slices of crispbread, a glass of kefir

Sunday - 1200 kcal, 1200 mg calcium

  • First breakfast: 2 slices of graham bread, 2 slices of low-fat cheese, kiwi, a glass of fruit tea
  • Second breakfast: 2 slices of crispbread, 2 tablespoons of herb cottage cheese, 2 leaves of lettuce, tomato, a glass of calcium-enriched orange juice
  • Lunch: 2 medium-sized boiled potatoes, 100 g of chicken breast stewed in a tablespoon of rapeseed oil, 3 tablespoons of grated carrots, half of broccoli, a glass of kefir.
  • Dinner: salad consisting of 2 mandarins, 10 grapes, half a grapefruit and a small package of natural yoghurt (125 g), a glass of still mineral water

"Zdrowie" monthly

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Diets