Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Osteoporosis
Osteoporosis is a loss of bone tissue that makes bones brittle and more likely to fracture; moreover, it reduces its ability to repair itself in case of damage.
Osteoporosis mainly affects subjects in old age; among these, most are menopausal women. The most important risk factors for the onset of osteoporosis and related complications are: failure to achieve peak bone mass in adolescence (due to hypo-nutrition or malnutrition associated with very low motor activity), loss of bone mass in adulthood and early menopause or other hypo-estrogenism conditions.
Osteoporosis differs in primary (post menopausal and senile) and secondary (to other diseases or the use of certain drugs); this determines the multiplicity of risk factors and a consequent articulation of all preventive actions. These include:
- Care in reaching the peak bone mass under development by:
- a healthy and rich diet (calcium and vitamin D)
- sun exposure (vit. D)
- mechanical prompting (motor loading activities).
- Reduction of bone rarefaction in adulthood due to lifestyle or other factors:
- abuse of cortisone drugs
- diet lacking calcium and vitamin D
- excessively high protein diet
- excessively sodium-rich diet
- diet lacking other vitamins (vitamin C and vitamin K)
- very low sun exposure
- absent motor activity
- alcohol and other nerve abuse or drugs or smoking.
- For women, if necessary, estrogen-progestogen replacement therapy
- Monitoring of risk factors and bone density by means of specific diagnostic procedures.
Diet for osteoporosis
The diet for osteoporosis is a diet useful to prevent the decrease of bone mineralization or at least to reduce it as much as possible.
The key aspects of the osteoporosis diet are:
- NORMO-caloric energy intake
- Proper nutritional allocation
- Adequate intake of calcium and vit. D
- Sufficient supply of vitamin C and vitamin K (involved in ossification but almost always taken with ample margins through food; to be considered, moreover, the synthesis by the intestinal bacterial flora in vit. K)
- Sufficient supply of potassium and magnesium (alkalizing minerals)
- Protein intake in the safety range (between minimum and maximum), considering that in the third age the protein excesses are decidedly LITTLE frequent, while a defect in plastic nutrients is more common (due both to the diet and to the reduced absorption capacity ). However, if it does occur, there is evidence that a protein excess could favor the urinary excretion of calcium.
- Sodium intake ADDED as low as possible; the excess of this mineral salt is responsible for the increased urinary excretion of calcium.
- Monitoring of the calcium / phosphorus ratio; an excess of phosphorus can compromise the absorption and metabolism of calcium
- Verification and possible moderation of chelating / anti-nutritional agents in the diet (phytates, oxalates, tannins, excess of certain dietary fiber, caffeine, alcohol, etc.) that can reduce calcium absorption
In practical terms, the osteoporosis diet should:
- Allow to maintain body weight and be equally distributed, both in terms of energy macronutrients, and as regards the division of meals
- Be full of:
- dairy products and milk derivatives (in compliance with the portions and checking the total phosphorus intake); these foods also contain lactose and some amino acids that promote calcium absorption.
- Find out how to make some calcium-rich foods at home :
- Video Recipe Cheese
- Mozzarella Video Recipe
- Ricotta Video Recipe
- Video Recipe Milk flakes
- Yogurt Recipe Video and Kefir Video Recipe
- Find out how to make some calcium-rich foods at home :
- fish, rich in vit. D
- Fresh fruit and vegetables, for the contribution of vit. C, K, potassium and magnesium
- Free or lacking in:
- Kitchen salt and sodium-rich foods
- Alcohol, coffee
- Taking care not to exceed:
- With dietary fiber and foods rich in phytates and oxalates (rhubarb, spinach, etc.)
- With the portions of meat and fish, so as not to exceed the protein content
- With cheeses and other foods too rich in phosphorus.
Dietary supplements useful for osteoporosis
More drugs than supplements are prescribed for osteoporosis; to tell the truth, excluding the estrogen-progestin substitutive therapy, the other products suitable for the prevention / moderation of this pathology are essentially based on: bioavailable calcium and vit. D in its most active form. In this case, what differentiates these drugs from the most common supplements is simply concentration and dosage. While the abuse of a supplement "hardly" entails a risk to health (with all the differences related to the molecule and dosage), exceeding with the drugs for osteoporosis "could" more easily determine side effects worthy of note.
Diet for osteoporosis: example
Woman in early menopause characterized by a predisposition to osteoporosis (familiarity and already visible vertebral bone rarefaction). He is currently on HRT. He works in the office and (recently) practices sports.
| Sex | F | |||
| Age | 41 years | |||
| Stature cm | 170.0cm | |||
| Wrist circumference cm | 14.9cm | |||
| Constitution | Slim | |||
| Stature / wrist | 11.4 | |||
| Morphological type | lanky | |||
| Weight kg | 60.0Kg | |||
| Body mass index | 20.8 | |||
| Rating | Normal weight | |||
| Desirable physiological body mass index | 18.5 | |||
| Desirable physiological weight kg | 53.5 | |||
| Basal kcal metabolism | 1294.2kcal | |||
| Coefficient of physical activity level | 1.56 (light, yes aus) | |||
| Kcal energy expenditure | 2019.0kcal | |||
| Diet | NORMO CALORICA | 2019Kcal | ||
| Lipids | 25-30% | 555.2kcal (average) | 61.7g (average) | |
| Protein | > 0.75 and <1.5g / kg | 270.0kcal (average) | 67.5 (average) | |
| Carbohydrates | 59.2% | 1193.8kcal (average) | 318.4g (average) | |
| Breakfast | 15% | 303kcal | ||
| Snack | 10% | 202kcal | ||
| Lunch | 35% | 707kcal | ||
| Snack | 10% | 202kcal | ||
| Dinner | 30% | 605kcal | ||
Example Osteoporosis Diet - Day 1
| Breakfast, about 15% of the daily energy (303.0kcal) | |||
| Partially skimmed cow's milk | 300, 0g | 147, 0kcal | |
| Ready to eat cereals, muesli, with fruit and hazelnuts | 45, 0g | 153, 0kcal | |
| Snack 1, about 10% of the daily energy (202.0kcal) | |||
| Apple | 200, 0g | 90, 0kcal | |
| Unsalted wholegrain rice cakes | 25, 0g | 96, 8kcal | |
| Lunch, about 35% of daily energy (707.0kcal) | |||
| Pasta with tomato sauce | |||
| Semolina pasta | 90, 0g | 320, 4kcal | |
| Tomato sauce without salt | 100, 0g | 42, 0kcal | |
| Grain | 10.0g | 38, 1kcal | |
| Milk flakes with reduced fat content 2% | 50, 0g | 43, 0kcal | |
| Aubergine | 200, 0g | 48, 0kcal | |
| Wheat bread | 50, 0g | 133, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
| Snack 2, about 10% of the daily energy (202.0kcal) | |||
| Kiwi | 200, 0g | 122, 0kcal | |
| Semi-skimmed milk yogurt | 125, 0g | 53, 75kcal | |
| Dinner, about 30% of the daily energy (605, 0kcal) | |||
| Grilled mackerel | |||
| Atlantic mackerel (or mackerel) | 150, 0g | 307, 5kcal | |
| Lettuce | 50, 0g | 9, 0kcal | |
| Wheat bread | 100, 0g | 266, 0kcal | |
| Extra virgin olive oil | 5.0g | 45, 0kcal | |
| DAY 1 nutritional translation | ||
| Nourishing or nutritional component | Quantity | |
| Power | 2049.5kcal | |
| Food water | 1242.8g | |
| Protein | 91.0g | |
| Total energy lipids | 63.1g | |
| Saturated fats, total | 16.2g | |
| Total monounsaturated fatty acids | 28.8 g | |
| Total polyunsaturated fatty acids | 11.5g | |
| Cholesterol | 149.5mg | |
| Carbohydrates | 296.38g | |
| Simple sugars, total | 97.1g | |
| Alcohol, ethanol | 00:00 | |
| fibers | 31.23g | |
| Sodium | 1466.2mg | |
| Potassium | 3790.9mg | |
| Football | 1065.1mg | |
| Iron | 16.4mg | |
| Phosphorus | 1650.6mg | |
| Zinc | 11.2mg | |
| Thiamine or vit. B1 | 1.84mg | |
| Riboflavin or vit. B2 | 2.67mg | |
| Niacin or vit. B3 or vit. PP | 35.12mg | |
| Pyridoxine or vit. B6 | 2.93mg | |
| Folate, total | 374.60μg | |
| Ascorbic acid or vit. C | 227.80mg | |
| Vitamin D | 540.00IU | |
| Retinol equivalent activities or vit. TO | 399.45RAE | |
| α-tocopherol or vit. IS | 18.85mg | |
As is evident in the nutritional translation of day 1, the shares of calcium, potassium, vit C, vit. D, sodium and ethyl alcohol fall perfectly within the guidelines mentioned in the previous paragraph. Only the protein content, due to necessity related to the practicability of the portions and to the attainment of other nutritional quotas, is to be considered at the upper limit of the advisable contribution.
Example Osteoporosis Diet - Day 2
| Breakfast, about 15% of the daily energy (303.0kcal) | |||
| Partially skimmed cow's milk | 300, 0g | 147, 0kcal | |
| Ready to eat cereals, muesli, with fruit and hazelnuts | 45, 0g | 153, 0kcal | |
| Snack 1, about 10% of the daily energy (202.0kcal) | |||
| Apple | 200, 0g | 106, 0kcal | |
| Unsalted wholegrain rice cakes | 25, 0g | 96, 8kcal | |
| Lunch, about 35% of daily energy (707.0kcal) | |||
| Mushroom risotto | |||
| White rice with short grain | 90, 0g | 322, 2kcal | |
| Champignon mushrooms | 100, 0g | 22, 0kcal | |
| Grain | 10.0g | 38, 1kcal | |
| Semi-skimmed milk ricotta | 50, 0g | 69, 0kcal | |
| Zucchini | 200, 0g | 32, 0kcal | |
| Wheat bread | 50, 0g | 133, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
| Snack 2, about 10% of the daily energy (202.0kcal) | |||
| Pere | 200, 0g | 116, 0kcal | |
| Semi-skimmed milk yogurt | 125, 0g | 53, 75kcal | |
| Dinner, about 30% of the daily energy (605, 0kcal) | |||
| Grilled chicken breast | |||
| Chicken fart, only meat | 150, 0g | 165, 0kcal | |
| Radicchio | 50, 0g | 11, 5kcal | |
| Wheat bread | 100, 0g | 266, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
Example Osteoporosis Diet - Day 3
| Breakfast, about 15% of the daily energy (303.0kcal) | |||
| Partially skimmed cow's milk | 300, 0g | 147, 0kcal | |
| Ready to eat cereals, muesli, with fruit and hazelnuts | 45, 0g | 153, 0kcal | |
| Snack 1, about 10% of the daily energy (202.0kcal) | |||
| European grapes | 150, 0g | 103, 5kcal | |
| Unsalted wholegrain rice cakes | 25, 0g | 96, 8kcal | |
| Lunch, about 35% of daily energy (707.0kcal) | |||
| Bean stew with carrots | |||
| Dried beans | 90, 0g | 279, 0kcal | |
| carrots | 150, 0g | 61, 5kcal | |
| Grain | 10.0g | 38, 1kcal | |
| Fat-free cream cheese | 50, 0g | 52, 5kcal | |
| Wheat bread | 50, 0g | 133, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
| Snack 2, about 10% of the daily energy (202.0kcal) | |||
| oranges | 200, 0g | 68, 0kcal | |
| Semi-skimmed milk yogurt | 125, 0g | 53, 75kcal | |
| Dinner, about 30% of the daily energy (605, 0kcal) | |||
| Bull's-eye eggs | |||
| eggs | 100, 0g | 143, 0kcal | |
| Potatoes | 200, 0g | 170, 0kcal | |
| Wheat bread | 100, 0g | 266, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
Example Osteoporosis Diet - Day 4
| Breakfast, about 15% of the daily energy (303.0kcal) | |||
| Partially skimmed cow's milk | 300, 0g | 147, 0kcal | |
| Ready to eat cereals, muesli, with fruit and hazelnuts | 45, 0g | 153, 0kcal | |
| Snack 1, about 10% of the daily energy (202.0kcal) | |||
| Apple | 200, 0g | 90, 0kcal | |
| Unsalted wholegrain rice cakes | 25, 0g | 96, 8kcal | |
| Lunch, about 35% of daily energy (707.0kcal) | |||
| Pasta with eggplant | |||
| Semolina pasta | 90, 0g | 320, 4kcal | |
| Eggplant | 100, 0g | 24, 0kcal | |
| Grain | 10.0g | 38, 1kcal | |
| Milk flakes with reduced fat content 2% | 50, 0g | 43, 0kcal | |
| Zucchini | 200, 0g | 32, 0kcal | |
| Wheat bread | 50, 0g | 133, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
| Snack 2, about 10% of the daily energy (202.0kcal) | |||
| Kiwi | 200, 0g | 122, 0kcal | |
| Semi-skimmed milk yogurt | 125, 0g | 53, 75kcal | |
| Dinner, about 30% of the daily energy (605, 0kcal) | |||
| Grilled sardines | |||
| Sarde | 150, 0g | 193, 5kcal | |
| Lettuce | 50, 0g | 9, 0kcal | |
| Wheat bread | 100, 0g | 266, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
Example Osteoporosis Diet - Day 5
| Breakfast, about 15% of the daily energy (303.0kcal) | |||
| Partially skimmed cow's milk | 300, 0g | 147, 0kcal | |
| Ready to eat cereals, muesli, with fruit and hazelnuts | 45, 0g | 153, 0kcal | |
| Snack 1, about 10% of the daily energy (202.0kcal) | |||
| Apple | 200, 0g | 106, 0kcal | |
| Unsalted wholegrain rice cakes | 25, 0g | 96, 8kcal | |
| Lunch, about 35% of daily energy (707.0kcal) | |||
| Zucchini risotto | |||
| White rice with short grain | 90, 0g | 322, 2kcal | |
| Zucchini | 100, 0g | 16, 0kcal | |
| Grain | 10.0g | 38, 1kcal | |
| Semi-skimmed milk ricotta | 50, 0g | 69, 0kcal | |
| Fennel | 100, 0g | 31, 0kcal | |
| Wheat bread | 50, 0g | 133, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
| Snack 2, about 10% of the daily energy (202.0kcal) | |||
| Pere | 200, 0g | 116, 0kcal | |
| Semi-skimmed milk yogurt | 125, 0g | 53, 75kcal | |
| Dinner, about 30% of the daily energy (605, 0kcal) | |||
| Grilled sea bass | |||
| Sea bass, various species | 150, 0g | 145, 4kcal | |
| Rocket salad | 50, 0g | 12, 5kcal | |
| Wheat bread | 100, 0g | 266, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
Example Osteoporosis Diet - Day 6
| Breakfast, about 15% of the daily energy (303.0kcal) | |||
| Partially skimmed cow's milk | 300, 0g | 147, 0kcal | |
| Ready to eat cereals, muesli, with fruit and hazelnuts | 45, 0g | 153, 0kcal | |
| Snack 1, about 10% of the daily energy (202.0kcal) | |||
| European grapes | 150, 0g | 103, 5kcal | |
| Unsalted wholegrain rice cakes | 25, 0g | 96, 8kcal | |
| Lunch, about 35% of daily energy (707.0kcal) | |||
| Lentil and celery stew | |||
| Lentils, dried | 90, 0g | 292, 5kcal | |
| Celery | 200, 0g | 32, 0kcal | |
| Grain | 10.0g | 38, 1kcal | |
| Fat-free cream cheese | 50, 0g | 52, 5kcal | |
| Wheat bread | 50, 0g | 133, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
| Snack 2, about 10% of the daily energy (202.0kcal) | |||
| oranges | 200, 0g | 68, 0kcal | |
| Semi-skimmed milk yogurt | 125, 0g | 53, 75kcal | |
| Dinner, about 30% of the daily energy (605, 0kcal) | |||
| Bull's-eye eggs | |||
| eggs | 100, 0g | 143, 0kcal | |
| Potatoes | 200, 0g | 170, 0kcal | |
| Wheat bread | 100, 0g | 266, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
Osteoporosis Diet Example - Day 7
| Breakfast, about 15% of the daily energy (303.0kcal) | |||
| Partially skimmed cow's milk | 300, 0g | 147, 0kcal | |
| Ready to eat cereals, muesli, with fruit and hazelnuts | 45, 0g | 153, 0kcal | |
| Snack 1, about 10% of the daily energy (202.0kcal) | |||
| Apple | 200, 0g | 90, 0kcal | |
| Unsalted wholegrain rice cakes | 25, 0g | 96, 8kcal | |
| Lunch, about 35% of daily energy (707.0kcal) | |||
| Pasta with peppers | |||
| Semolina pasta | 90, 0g | 320, 4kcal | |
| Yellow peppers | 100, 0g | 22, 0kcal | |
| Grain | 10.0g | 38, 1kcal | |
| Milk flakes with reduced fat content 2% | 50, 0g | 43, 0kcal | |
| Aubergine | 200, 0g | 48, 0kcal | |
| Wheat bread | 50, 0g | 133, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
| Snack 2, about 10% of the daily energy (202.0kcal) | |||
| Kiwi | 200, 0g | 122, 0kcal | |
| Semi-skimmed milk yogurt | 125, 0g | 53, 75kcal | |
| Dinner, about 30% of the daily energy (605, 0kcal) | |||
| Grilled tuna | |||
| Fresh tuna | 150, 0g | 237, 0kcal | |
| Lettuce | 50, 0g | 9, 0kcal | |
| Wheat bread | 100, 0g | 266, 0kcal | |
| Extra virgin olive oil | 15, 0g | 135, 0kcal | |
