Bone Health Diet
A 2,000 calorie week for bone density. Over 1,300mg calcium a day, plus vitamin D, vitamin K, magnesium, and protein. Edit it in Foodzilla, including dairy-free swaps.
Why these nutrients
A 7-day week written to support bone and to lower osteoporosis risk, without turning dinner into a supplement list.
- Calcium. Needed for peak bone mass and to slow loss later. This week provides over 1,300mg a day.
- Vitamin D. Needed to absorb calcium. Food is in the week. Sun is still the main source for most people. Supplement if sun is limited.
- Vitamin K. Needed for bone mineralisation. Low intake is linked with more hip fractures. This week includes over 90mg.
- Phytoestrogens. In soy and similar foods. Sometimes used as an adjunct when estrogen is low after menopause. Not a replacement for prescribed HRT without a clinician.
- Magnesium. Used in bone formation and in calcium handling. Low magnesium is linked with osteoporosis.
- Protein. Needed for bone, in moderate amounts, next to calcium, fruit, and vegetables. Very high protein without calcium is not the goal.
- Phosphorus. Over 1,250mg a day, in balance with calcium.
- Sodium. Kept low to moderate. High sodium is a smaller factor than calcium and vitamin D, but it still matters.
1. Limit excess caffeine.
2. Drink enough fluid.
Sample day
About 2,000 calories:
- Greek yogurt with mango, pineapple, passionfruit, coconut flour and flakes.
- Total: 291 kcal, 29g protein, 30g carbs, 3g fat
- Baby carrots and hummus.
- Total: 250 kcal, 7g protein, 24g carbs, 14g fat
Grilled chicken thigh, halloumi, greens, olive oil and vinegar.
Total: 554 kcal, 31g protein, 5g carbs, 46g fat
- Grilled peaches, Greek yogurt, honey.
- Total: 238 kcal, 20g protein, 18g carbs, 9g fat
- Chicken stir-fry with broccoli, red capsicum, carrots, onion, oyster sauce, rice, cashews.
- Total: 531 kcal, 50g protein, 63g carbs, 10g fat
- Strawberries and blueberries.
- Total: 53 kcal, 1g protein, 11g carbs, 1g fat
Calcium, vitamins D and K, protein, and magnesium are the nutrients this day is built around.
Changing calories
Move energy for the person. Keep the calcium-rich foods when you cut portions.
How to use this template in your practice
Set calories. Raise calcium-rich food frequency. Swap dairy if needed and replace the calcium.
Export a branded PDF and send it through the portal with the grocery list.
Evidenz & Referenzen
Haftungsausschluss
Diese Vorlage dient ausschließlich Bildungs- und Informationszwecken. Sie stellt keine medizinische oder ernährungswissenschaftliche Beratung dar. Konsultieren Sie immer einen qualifizierten Gesundheitsexperten, bevor Sie Ernährungsumstellungen vornehmen.
Verwenden Sie diese Vorlage in Ihrer Praxis
Beginnen Sie mit dieser Vorlage, passen Sie sie für jeden Kunden an und erstellen Sie professionelle Ernährungspläne in Minuten, nicht Stunden.
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