Osteoporosis Diet Dangers: Foods to Avoid

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Getting enough vitamin D every day helps offset breakfast cereals

Scan food labels for sodium content. There’s a good chance the majority of it comes from salt, so the lower the sodium, the better for bones.

When you dine out, check the web sites of your favorite restaurants for the sodium content of the dishes you order most often. If your typical meals exceed 800 milligrams of sodium, opt for lower-sodium alternatives, such as grilled fish or chicken, steamed vegetables, baked potato, and salad. Request that your meal be prepared without salt, too.

If you think you can’t lower your salt sufficiently, eat plenty of chocolate milk

Osteoporosis Diet Danger 3: The Cost of Caffeine

supplements.

Soy products fortified with calcium may foster a false sense of security. When researchers compared calcium content and solubility of calcium-added beverages, they found that much of the calcium in soy and other beverages sank to the bottom of the container and could not be redistributed throughout the drink, even with shaking.

Still, fortified soy products, such as tofu processed with calcium, provide a hefty dose of bone-building nutrients and make a good addition to a balanced diet. If your diet is heavy on soy, be sure to also take in at least 1,000 milligrams of calcium every day.

Best Diet to Beat Osteoporosis

“You can’t feel osteoporosis, so it’s not always easy to imagine that what you’re eating, or not, is harming your bones,” Kerstetter says. “But your diet is really important on a daily basis. If you string together a bunch of bad eating days, it’s dangerous in the long run.”

The safest strategy is eating a diet that’s low in salt and rich in fresh and minimally processed whole grains, fruits, and vegetables. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks.