Osteoporosis 7 Day Meal Plan

Meal Mon Tue Wed Thu Fri Sat Sun

Scrambled eggs with watercress and mushrooms.

Breakfast Calcium cereal

Uncle Tobys Plus Oats with blueMuesli with pas- Uncle Tobys Plus Oats with blueOmelette with berries, sunflower sion fruit yoghurt. Calcium cereal berries, sunflower ham, cheese and with milk. seeds and agave. with milk. seeds and agave. spinach. An orange. Cucumber and carrot slices. A handful of pistachios. One serve of yoghurt. Cheese and biscuits.

Midmorning snack Lunch

A serve of pineap- A handful of ple. almonds.

Mediterrian tuna salad.

Turkey and Smoked salmon cheese sandwich. and watercress wrap. Cheese and biscuits. A serving of died apricots.

Haloumi and lentil salad.

Broccoli and pine Almond and avonut pasta. cado on pizza crust. Strawberries and blueberries. A handful of pistachios.

Canned tuna and fresh avocado sandwich. One serve of yoghurt.

Midmonds. afternoon snack Dinner

A handful of al-

A kiwi fruit.

Beef and spinach pie with mushroom and green bean salad. 8 glasses of water. 2 glasses of milk.

Barbecued pork salad with cabbage and kale. 8 glasses of water. 2 glasses of milk.

Moroccan lamb Teriyaki Tofu with Grilled salmon and chick pea sal- brown rice. with tomatoes ad and tzatziki. and spinach. 8 glasses of water. 2 glasses of milk. 8 glasses of water. 2 glasses of milk. 8 glasses of water. 2 glasses of milk.

Noodles with Spinach, chicken broccoli, tofu and and cheese cashews. quiche. 8 glasses of water. 2 glasses of milk. 8 glasses of water. 2 glasses of milk.

Liquids

- C r e a t ed fo r a 6 0 y ea r o ld wom a n -

Osteoporosis 7 Day Meal Plan

This meal plan was created to suit the dietary requirements of a 60 year old female who is suffering from osteoporosis. This healthy, balanced diet is rich in calcium and vitamin D. Calcium calcium is essential for rebuilding and maintaining bones. About 99% of calcium is found in the bones. Combined with other minerals, it forms a hard crystal that gives bones strength and structure. Calcium is the key to lifelong bone health. A vital step to building and maintain strong bones can be simply achieved by implementing an adequate intake of calcium. In this meal plan, every ingredient has high levels of calcium. Calcium is crucial for a person suffering osteoporosis as it will strengthen bone density and avoid future breaks. When I was creating this meal plan, I ensured every meal was high in calcium. By simply having a diet high in calcium, the bone density will strengthen, the growth rate will fasten, and future fractures will be prevented. Vitamin D Vitamin D and calcium work together. Vitamin D helps our body absorb the calcium. We can absorb most of our Vitamin D from the sun and in foods such as fatty fish and eggs. For most people a suitable amount of vitamin D is hard to obtain through a diet alone. In this meal plan, vitamin D is implemented to ensure the bone density of this patient is improved. Vitamin D and calcium together, will ensure this patient is improving and her bone density will become stronger.