Osteoporosis
Description
Most important nutrients: Vitamin C, Vitamin D, Folate, Vitamin B6, Vitamin B12, Vitamin K, Calcium, Magnesium, Boron
Most important foods: Avoidances: Coffee, Soft drinks, Refined sugar, Excess salt
Osteopororis - Day 1
|
Breakfast
Snack
Lunch
Dinner
|
Nutritional Profile
Calories |
1915 |
Calories from fat |
34% |
Fiber |
52 g |
Vitamin C |
628% |
Vitamin D |
161% |
Folate |
319% |
Vitamin B6 |
218% |
Vitamin B12 |
218% |
Vitamin K |
2368% |
Calcium |
120% |
Magnesium |
227% |
Boron |
3.5 mcg |
Omega 3 EFA |
5.0 grams |
|
Osteopororis - Day 2
|
Breakfast
Snack
- 8 oz yogurt
- 1 tbsp sunflower seeds
- 1 tbsp flax seeds
- 1 cup fruit salad:
Lunch
Dinner
|
Nutritional Profile
Calories |
1829 |
Calories from fat |
32% |
Fiber |
42 g |
Vitamin C |
667% |
Vitamin D |
75% |
Folate |
193% |
Vitamin B6 |
293% |
Vitamin B12 |
102% |
Vitamin K |
1897% |
Calcium |
125% |
Magnesium |
151% |
Boron |
2.5 mcg |
Omega 3 EFA |
5.0 grams |
|
Osteopororis - Day 3
|
Breakfast
- 1 cup millet
- 1 tbsp flax seeds
- 1 tbsp dried figs
- 1 tbsp sunflower seeds
- 8 fl oz fresh squeezed orange juice
Snack
- 8 fl oz yogurt
- 1 tbsp pumpkin seeds
- 1 cup papaya
Lunch
- 1½ cup boiled swiss chard and collard greens
- 1 tsp garlic
- 1 cup barley
- ¾ cup soy beans
- 1 tbsp flax seed oil
- ginger
- sesame
- tamari
Dinner
- Shrimp skewers:
- 6 oz. shrimp
- 1/3 cup pineapple
- 1/3 cup onions
- 1 cup brown rice
- 1 tsp chili peppers
- 1 tbsp cashew nuts
- 1 tbsp scallions
- ½ cup crimini and shiitake mushrooms
- ½ cup cooked spinach
- 1 tsp sliced almonds
|
Nutritional Profile
Calories |
1994 |
Calories from fat |
24.2% |
Fiber |
49 g |
Vitamin C |
396% |
Vitamin D |
174% |
Folate |
166% |
Vitamin B6 |
193% |
Vitamin B12 |
165% |
Vitamin K |
334% |
Calcium |
124% |
Magnesium |
260% |
Boron |
.48 mcg |
Omega 3 EFA |
11.1 grams |
|
Osteopororis - Day 4
|
Breakfast
- 8 fl oz soy yogurt
- 1 tbsp sliced almonds
- ½ banana
- 1 cup fruit salad:
- ¾ cup papaya
- ¼ cup raspberries
Snack
- 1 brown rice cake
- 1 tbsp peanut butter
- Medium pear
Lunch
- Vegetarian burritos:
- 2 corn tortillas
- ¾ cup black beans
- ¾ cup brown rice
- 1/3 cup shredded part-skim mozzarella cheese
- ¼ cup salsa
- 1/8 cup avocado
- 2 tbsp pumpkin seeds
- 1 tbsp fresh chopped cilantro
Dinner
- 6 oz salmon
- 1 cup cooked turnip greens
- ½ cup broccoli
- ½ cup cooked carrots
- 1 cup quinoa
- 1 tbsp sesame seeds
|
Nutritional Profile
Calories |
1813 |
Calories from fat |
30.0% |
Fiber |
44 g |
Vitamin C |
266% |
Vitamin D |
239% |
Folate |
178% |
Vitamin B6 |
272% |
Vitamin B12 |
229% |
Vitamin K |
370% |
Calcium |
115% |
Magnesium |
177% |
Boron |
.04 mcg |
Omega 3 EFA |
4.4 grams |
|
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