6 Bone Healthy

Diet Tips

Source: healthcommunities.com

Eat a Rainbow of Produce

The mix of nutrients in colorful fruits and vegetables bolsters bone in ways we’re just beginning to understand. Choose a variety of greens, reds, oranges, yellows, purples, blues and more. Eat at least 1 1/2 cups of fruits and 2 cups of veggies each day.

Monitor Your Protein Intake

Too much—or too little—protein stalls calcium absorption. Aim for 5 ounces a day for women and 5½ for men (about the size of two decks of cards). Popular, high-protein (low-carb) diets overdo it. Eat a balanced diet along with skinless poultry, fish, beans, nuts and seeds. Avoid fatty red meats.

Consume Calcium-rich Foods

Your body can only absorb about 500 mg of calcium at a time, so spread your intake across meals. Choose low fat and non-fat dairy (e.g., milk and yogurt). Skip fatty cheeses. Try canned salmon and sardines (eat the soft bones!). Eat dark leafy greens (except spinach), broccoli, dried figs and nuts.

Don’t Forget Vitamin D

Vitamin D helps your body use calcium. Milk usually is fortified with vitamin D. Some dairy products, juices, and cereals also may be fortified. Fatty fish such as salmon, mackerel, tuna and sardines naturally contain some vitamin D.

Limit These Drinks

Overdoing any of these drinks might harm bones:

• Alcohol: no more than 2 to 3 drinks per day
• Coffee and Tea: no more than 3 cups a day
• Soda: less than one cola a day, if any

Kick the Salt Habit

Americans consume too much sodium. The top culprits: processed foods from the grocery store and restaurant meals.

• Avoid deli foods, especially smoked meats.
• Limit frozen meals such as pizza, cheeseburgers, pasta and lasagna.
• Skip salty chips, pretzels and popcorn.
• Eat fewer takeout and restaurant meals.