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:
    • grapefruit
    • mixed berries

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


© 2002 The George Mateljan Foundation