Diet Chart For osteopenia

Osteopenia is a medical condition in which bone tissues lose their protein content and minerals. This condition might turn into osteoporosis if not looked after by proper osteopenia diet. Osteopenia results in lower bone density. In this situation, bones become so fragile that they break easily with a light blow. This condition can be avoided with a proper diet consisting of mainly Calcium and Vitamin D. Adults need average around 1000-1200 mg Calcium and 400-800 IU of Vitamin D every day. Dairy products, green vegetables, fish, a vegan diet such as tofu, eggs etc. can replenish the Calcium content.

The diet should be taken according to the severity of the condition. While certain diet may help with the situation, other may give undesired results like high consumption of alcohol, smoking, and meal with high protein. Consumption of these harmful substances may hinder the calcium absorption.

However, following is the list of Osteopenia diet that should be followed in case of Osteopenia along with enough amount of sunshine (15 min) every day:

1. Dairy Products such as butter, yogurt, cheese, milk, etc.
2. Leafy green vegetables like collard greens, broccoli, etc.
3. Egg yolks
4. Fish such as Tuna, fish liver oil, etc.
5. Sesame seeds, almonds, dark chocolates and black beans, etc.

1. The food stuffs that limit calcium absorption should be limited.
2. Phytates: Found in nuts, seeds and grains. They easily bind to calcium therefore limiting its availability for absorption. Try not to eat phytate-containing foods and dairy foods together.
3. Oxalates: Found in sweet potatoes, rhubarb, spinach and beetroot. Very reactive molecules. Bind to calcium therefore reducing its absorption. Interfere with calcium storage in cells. Don’t eliminate these food just be aware that they are not the best providers of calcium.
4. Alcohol: Interferes with vitamin D activation by the liver and kidneys. Inhibits vitamin D activating enzymes in the liver. It is a diuretic therefore it increases calcium excretion through urine. Increases Parathyroid hormone (PTH) levels and therefore decreases calcium reserves in the body. Try to limit your alcohol intake.
5. Caffeine: Drinking more than 3 cups of tea or coffee per day seems to decrease calcium absorption. It is believed that caffeine decreases calcium absorption by interfering with vitamin D absoprtion.

Do's:

1. Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)
2. Eat fresh, alkalizing vegetables and fruits every day, preferably organic.

Don'ts:

1. Avoid consumption of caffeinated products.
2. Limit the intake of phosphorus containing foods- meat, soft drinks.
3. Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
4. Foods with high levels of oxalic acid such as spinach, collard greens, sweet potatoes, rhubarb and beans prevent calcium absorption. So don't consume calcium rich foods along with these foods.
5. Don’t eat foods that contain artificial colors, sweeteners, and preservatives.

1. Cereals & cereal products: Ragi, bajra, whole wheat flour. Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.
2. Fruits & Vegetables: Custard apples, chikus, apple, white jamun, grapes, lemons, oranges, raw mangoes, carrots, beetroots, bottle gourd, bitter gourds, spinach, Indian spinach, colocasia, drumsticks, yam, taro, tapioca, coriander leaves, celery, spring onions, garlic, ginger.
3. Milk & milk products: Milk liquid, curd, cottage cheese, ghee, chhach, lassi, custard.
4. Meat, Fish & Poultry: Sweet and salt water fishes (especially beneficial if taken with bones), eggs, Chicken (lean and/or fowl).
5. Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.
6. Fortified breakfast cereals, juices, milk products, yogurt, and margarine.