Osteoporosis

Description

Most important nutrients: Vitamin C, Vitamin D, Folate, Vitamin B6, Vitamin B12, Vitamin K, Calcium, Magnesium, Boron Most important foods: Avoidances: Coffee, Soft drinks, Refined sugar, Excess salt

Osteopororis - Day 1

Breakfast

Snack

Lunch

Dinner

Nutritional Profile

Calories1915
Calories from fat34%
Fiber52 g
Vitamin C628%
Vitamin D161%
Folate319%
Vitamin B6218%
Vitamin B12218%
Vitamin K2368%
Calcium120%
Magnesium227%
Boron3.5 mcg
Omega 3 EFA5.0 grams

Osteopororis - Day 2

Breakfast

Snack

  • 8 oz yogurt
  • 1 tbsp sunflower seeds
  • 1 tbsp flax seeds
  • 1 cup fruit salad:
    • grapefruit
    • mixed berries

Lunch

Dinner

Nutritional Profile

Calories1829
Calories from fat32%
Fiber42 g
Vitamin C667%
Vitamin D75%
Folate193%
Vitamin B6293%
Vitamin B12102%
Vitamin K1897%
Calcium125%
Magnesium151%
Boron2.5 mcg
Omega 3 EFA5.0 grams

Osteopororis - Day 3

Breakfast

  • 1 cup millet
  • 1 tbsp flax seeds
  • 1 tbsp dried figs
  • 1 tbsp sunflower seeds
  • 8 fl oz fresh squeezed orange juice

Snack

  • 8 fl oz yogurt
  • 1 tbsp pumpkin seeds
  • 1 cup papaya

Lunch

  • 1½ cup boiled swiss chard and collard greens
  • 1 tsp garlic
  • 1 cup barley
  • ¾ cup soy beans
  • 1 tbsp flax seed oil
  • ginger
  • sesame
  • tamari

Dinner

  • Shrimp skewers:
    • 6 oz. shrimp
    • 1/3 cup pineapple
    • 1/3 cup onions
  • 1 cup brown rice
  • 1 tsp chili peppers
  • 1 tbsp cashew nuts
  • 1 tbsp scallions
  • ½ cup crimini and shiitake mushrooms
  • ½ cup cooked spinach
  • 1 tsp sliced almonds

Nutritional Profile

Calories1994
Calories from fat24.2%
Fiber49 g
Vitamin C396%
Vitamin D174%
Folate166%
Vitamin B6193%
Vitamin B12165%
Vitamin K334%
Calcium124%
Magnesium260%
Boron.48 mcg
Omega 3 EFA11.1 grams

Osteopororis - Day 4

Breakfast

  • 8 fl oz soy yogurt
  • 1 tbsp sliced almonds
  • ½ banana
  • 1 cup fruit salad:
    • ¾ cup papaya
    • ¼ cup raspberries

Snack

  • 1 brown rice cake
  • 1 tbsp peanut butter
  • Medium pear

Lunch

  • Vegetarian burritos:
    • 2 corn tortillas
    • ¾ cup black beans
    • ¾ cup brown rice
    • 1/3 cup shredded part-skim mozzarella cheese
    • ¼ cup salsa
    • 1/8 cup avocado
    • 2 tbsp pumpkin seeds
    • 1 tbsp fresh chopped cilantro

Dinner

  • 6 oz salmon
  • 1 cup cooked turnip greens
  • ½ cup broccoli
  • ½ cup cooked carrots
  • 1 cup quinoa
  • 1 tbsp sesame seeds

Nutritional Profile

Calories1813
Calories from fat30.0%
Fiber44 g
Vitamin C266%
Vitamin D239%
Folate178%
Vitamin B6272%
Vitamin B12229%
Vitamin K370%
Calcium115%
Magnesium177%
Boron.04 mcg
Omega 3 EFA4.4 grams
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