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<\/strong><\/h4>\nSources of dietary calcium include:<\/strong><\/p>\n\n- Dairy Products including milk, yogurt and cheese<\/li>\n
- Nuts such as almonds and various green vegetables such as broccoli<\/li>\n
- Fish with bones such as sardines, and mackerel and calcium-fortified juices and cereals.<\/li>\n<\/ul>\n
So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don\u2019t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.<\/p>\n
Sources of Vitamin D include:<\/strong><\/p>\n\n- Fatty fishes, such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.<\/li>\n
- Although your skin can make vitamin D when exposed to sunlight, sunblock prevents vitamin D production.<\/li>\n<\/ul>\n
By now you\u2019re making up your own healthy bones recipes so I don\u2019t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie, do I? But if you\u2019re like most people and wear sunblock and don\u2019t get enough D in your diet, you\u2019ll need to take a supplement to get your 800-1000 units of Vitamin D.<\/p>\n
MORE Osteoporosis Prevention Diet DO\u2019s<\/strong><\/p>\nResearch suggests nutrients such as magnesium, potassium, Vitamins A, K & C found in certain veggies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of veggies daily.<\/p>\n
Here is a list for your concoctions:<\/p>\n
\n- Magnesium includes: Raisins, potatoes, sweet potatoes, plantains, squash, artichokes, beet and collard greens.<\/li>\n
- Potassium includes: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.<\/li>\n
- Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach<\/li>\n
- Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.<\/li>\n
- Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red rasberries<\/li>\n<\/ul>\n
Osteoporosis Prevention Diet NO\u2019S<\/strong><\/p>\nOne bit of bad news is too much alcohol or caffeine<\/strong>\u00a0can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.<\/p>\nSo that\u2019s my quickie eating for your bones report. Don\u2019t try that smoothie; it\u2019s nasty.<\/p>\n
\n
- \n
- Dairy Products including milk, yogurt and cheese<\/li>\n
- Nuts such as almonds and various green vegetables such as broccoli<\/li>\n
- Fish with bones such as sardines, and mackerel and calcium-fortified juices and cereals.<\/li>\n<\/ul>\n
So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don\u2019t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.<\/p>\n
Sources of Vitamin D include:<\/strong><\/p>\n
- \n
- Fatty fishes, such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.<\/li>\n
- Although your skin can make vitamin D when exposed to sunlight, sunblock prevents vitamin D production.<\/li>\n<\/ul>\n
By now you\u2019re making up your own healthy bones recipes so I don\u2019t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie, do I? But if you\u2019re like most people and wear sunblock and don\u2019t get enough D in your diet, you\u2019ll need to take a supplement to get your 800-1000 units of Vitamin D.<\/p>\n
MORE Osteoporosis Prevention Diet DO\u2019s<\/strong><\/p>\n
Research suggests nutrients such as magnesium, potassium, Vitamins A, K & C found in certain veggies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of veggies daily.<\/p>\n
Here is a list for your concoctions:<\/p>\n
- \n
- Magnesium includes: Raisins, potatoes, sweet potatoes, plantains, squash, artichokes, beet and collard greens.<\/li>\n
- Potassium includes: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.<\/li>\n
- Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach<\/li>\n
- Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.<\/li>\n
- Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red rasberries<\/li>\n<\/ul>\n
Osteoporosis Prevention Diet NO\u2019S<\/strong><\/p>\n
One bit of bad news is too much alcohol or caffeine<\/strong>\u00a0can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.<\/p>\n
So that\u2019s my quickie eating for your bones report. Don\u2019t try that smoothie; it\u2019s nasty.<\/p>\n
\n