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.
Evidenze e Riferimenti
Dichiarazione di non responsabilità
Questo modello è fornito solo a scopo educativo e informativo. Non costituisce consulenza medica o nutrizionale. Consultare sempre un professionista sanitario qualificato prima di apportare modifiche alla dieta.
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