Diet Plan for Patients of Osteoporosis - Planet Ayurveda

Osteoporosis is a bone disorder in which bones got weak and become brittle as well. It mainly affects the vertebrae in the spine, wrist, and hip part of the body. With age, bone mass usually decreases which increases the risk of bone breaking. The onset of osteoporosis is more common in females than male and in female also develops after menopause.

It may also lead to other health issues such as Rickets, Arthritis, Fractures, Chronic pain, and depression. A balanced diet and good lifestyle is a building block for healthy bones and to diminish the risk of the disease.

Diet Chart for Osteoporosis

Early Morning – Aloe-Vera juice / Wheatgrass juice / 1tsp Flax seeds with lukewarm water.

Breakfast- Veg Dalia / Veg upma / Veg Idli / Veg Vermicelli / Veg poha (Rice flakes) / Chapatti with veg or dal / Brown Bread Sandwich / Missi roti /Cow's Milk /2 Eggs .

Mid-Morning- Fruit / Buttermilk / Coconut water/ Sprouts / Salad .

Lunch- Missi chapatti or Plain chapatti / Vegetable + Dal + Curd + Salad/ Brown boiled rice + dal.

Evening- Milk / Fruit shakes / Rice flakes snack / Sprouts / Soup (Home-made) / Herbal tea / Roasted Chana .

Dinner-Missi chapatti / Ragi chapatti / Vegetable + Dal / Salad (without salt) Grilled Fish / Chicken / Tofu / Nutri-nuggets.

Diet Instructions

Cereals to be consumed.

Whole wheat flour, Oatmeal, Whole bread, Whole grains cereals, Porridge, Brown rice, Finger millet flour, Soya flour.

Flour ratio- Wheat flour- (50%), Finger millet flour (Ragi flour) - (25 %), Soybean flour- (25%).

Cereals to be avoided

White bread, White refined flour and its products, White rice, Sweet biscuit, Noodle, Pasta, Macaroni, and Maggie .

Pulses to be consumed

All Pulses, Legumes, Soybean and its products

Pulses to be avoided

Black grams, Dried, and frozen pulses

Vegetables to be consumed

Dark Green Leafy vegetables, Turnips, Carrots, Artichokes, Okra, Brussels sprouts, Onion, Broccoli, Kale, Mushrooms, bottle gourd, Pumpkin, Amaranths, potato

Vegetables to be avoided

Xanned and Frozen vegetables

Fruits To be consumed

Pomegranate, banana, Coconut, Litchi, apple, Musk melon, Water melon, Peaches, Papaya, Sapodilla and all seasonal fruits

Fruits To be avoided

All canned and packaged fruits

Spices to be consumed

Fennel, Sesame seeds, Cumin, Carom, Thyme, Coriander, Turmeric, Less salt, Black pepper

Spices To be avoided

Red chili powder, Excessive salt

Flesh Foods to be consumed

Lean meat, Egg white, Roasted or skinless chicken

Flesh Foods to be avoided

Red Meat and processed meat, Dried meat

Dairy Products Need to Be Taken

Low-fat milk, Cottage cheese, Curd, Buttermilk, Yogurt, Tofu, Almond milk (occasionally)

Dairy Products to Be Avoided

Whole milk and Cream, Butter, Full-fat yogurt, Cream cheese, Condensed milk

Fats/Oils to Be Consumed

Cow ghee, Mustard oil, Olive oil, Soybean oil, Canola oil, Rice bran oil

Fats/Oils to be avoided

Unsaturated fats, Cream, Palm oil, Butter

Nuts and Dryfruits to Be Consumed

Sesame seed, Pumpkin seed, Almond, flax seeds, Flax seeds, Cashew

Nuts and Dry fruits to Be Avoided

Raisins, Peanuts

Drinks Need to Be Taken

Clear vegetable soup, Soya milk, Almond milk, Smoothie, Buttermilk, Tomato juice, Dhania pudina chutney, Dandelion tea

Drinks need to be avoided

Carbonated beverages like Coke, Limca, Pepsi, Fanta, etc., Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks, Alcohol, Tea/Coffee

Other Foods to be consumed

Homemade only

Other Foods to be avoided

All bakery products or processed, Pastry, Puddings, Cakes, Biscuits, Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Dark chocolate, Butterscotch, Coconut bar, Chutneys, Pickles, Junk food, Deep-fried foods, Too salty and Spicy foods.

Important Tips

• Avoid sleeping during day time.
• Don't skip meals as well as don't overeat.
• 6 -Soaked Almond a day
• Intake of water should be at least 7-9 glasses a day
• Do yoga and meditate for 10-15 min a day.
• Herbal Tea- Boil ½ tsp each of fennel, coriander, cumin in cups of water till it's reduced to 2 cups.