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.
면책 조항
이 템플릿은 교육 및 정보 제공 목적으로만 제공됩니다. 의료 또는 영양 조언을 구성하지 않습니다. 식단을 변경하기 전에 항상 자격을 갖춘 의료 전문가와 상담하세요.
이 템플릿을 실무에 활용하세요
이 템플릿으로 시작하여 각 고객에 맞게 맞춤화하고 몇 시간이 아닌 몇 분 만에 전문 식단 계획을 제공하세요.
브랜드 PDF 내보내기
나만의 로고, 색상, 브랜드
맞춤 매크로
고객별 칼로리 및 매크로 조정
스마트 장보기 목록
식단 계획에서 자동 생성
다른 사람들도 보고 있습니다
고단백 근력 다이어트
A 3,000 calorie, high-protein week for bulking or high training volume.
선수용 고탄수화물 다이어트
A 3,000 calorie, high-carbohydrate week for endurance athletes and high-volume training.
항염증 다이어트 식단
A week based on Mediterranean and DASH patterns.
비건 식단
A 2,000 kcal vegan week.
저탄수화물 식물성 식단
A 2,000 kcal week that cuts refined carbohydrate and keeps the plate plant-based.
저포드맵 식단
A 2,000 kcal low-FODMAP elimination week, following the Monash University method.