Many who have been diagnosed with osteoporosis may need osteoporosis diet recipes. Osteoporosis affects a large number of women and a smaller number of men in the United States. Osteoporosis causes the bones to become brittle which can lead to fractures and breaks in many of the bones in the body. Both calcium and vitamin D are necessary dietary supplements to strengthen the bones in your body and to help increase bone density. There are many foods that have these supplements in them, and can be included in your daily diet with little changes to your current nutrition intake. Here are a few osteoporosis diet recipes that will help prevent and treat osteoporosis.
Fast and Simple Soup
- 1 package of ramen noodles (without the seasoning)
- 1 cup of green leafy vegetables (spinach, kale, or collard greens)
- ½ cup of lean meat
- ½ cup of kidney beans.
- Salt, pepper, and spices to taste
- 5 cups of water
Bring all ingredients to boil and cook until the noodles are done. This recipe is high in calcium, vitamin K, and magnesium, and can be made in only a few minutes.
Beans and Greens
- 1 onion chopped
- 1 garlic clove or 1 tsp of garlic salt
- 2 pound of greens (spinach, collards, or kale)
- 1 cup of stock
- 1 can of diced tomatoes
- 1 can of kidney beans
- Salt and pepper to taste
Sauté the onions and garlic. Add all other ingredients except greens to a boiler and bring to a boil. Add the greens and cook for 5 minutes. Let sit for 5 minutes and serve. Greens and beans are both high in calcium and other important vitamins that improve bone health.
- 16 oz of sliced mushrooms
- 1 small onion diced
- 1 diced jalapeno pepper
- 1 cup of cheese
- 1 package of shrimp
- 2 tsp of Old Bay seasoning
- 1 package of scallops
- 2 ½ tbl of all purpose flour
- ¾ cup of calcium fortified milk
- 1 ½ cups of torn, slight stale bread
Sauté mushroom, peppers, and onions in butter until tender. Add seasoning and seafood to pan and cook for 3 minutes until shrimp is done. Melt 2tbl of butter and mix with flour. Slowly stir in milk. Drain the stock from the seafood and mix in to flour mixture. Bring mixture to a boil a take off heat until it thickens. Add seafood mixture and place in casserole dish. Top with bread and cheese. Bake until cheese has melted.
If you have osteoporosis, using these osteoporosis diet recipes will help you to get started in your journey to eating healthy for your bones. Consuming foods that contain calcium and vitamin D is essential to bone health.